Omega-3 fatty acids are important fats that the body needs for functions such as building cell membranes and supporting normal metabolism. If the diet contains very little omega-3 for a long period of time, low intake may also be reflected in different symptoms.
Omega-3 deficiency symptoms are not always straightforward. Dry skin, fatigue, difficulty concentrating or joint stiffness can have many other causes as well. A single symptom is therefore not enough to determine whether low omega-3 intake is the cause.
A true deficiency of essential fatty acids is rare in healthy people who eat a normal diet. In practice, it is much more common for a diet simply to contain relatively few sources of omega-3 without causing a clinical deficiency.
For this reason, it is useful to look at your diet as well as possible symptoms. If you rarely eat fish, vegetable oils, seeds or nuts, your omega-3 intake may be relatively low even without obvious deficiency symptoms.
What symptoms can be associated with low omega-3 intake?
The evidence behind symptoms commonly associated with low omega-3 intake varies. Changes in the skin are among the clearest symptoms linked to a true deficiency of essential fatty acids. Omega-3 fatty acids have also been studied in relation to the health of the eyes, brain and joints.
Dry, rough or flaky skin
Skin changes are among the symptoms most clearly associated with a deficiency of essential fatty acids.
Omega-3 and omega-6 fatty acids are part of cell membranes and contribute to the normal structure and protective barrier of the skin. If the intake of essential fatty acids remains extremely low for a prolonged period, the skin may become dry, rough and flaky. A more severe deficiency may also be associated with dermatitis.
According to the National Institutes of Health, rough and scaly skin and dermatitis are among the recognised signs of essential fatty acid deficiency.
Ordinary dry skin does not, however, automatically mean that you have an omega-3 deficiency. Cold weather, dry indoor air, frequent washing, skin conditions and ageing can all contribute to dry skin.
Dry hair and scalp
Dry or brittle hair and a dry scalp are also often mentioned in connection with low omega-3 intake.
The connection is not as clear as it is with the skin. Hair condition is influenced by many factors, including protein and energy intake, iron status, hormones, thyroid function, age and genetics.
If dry skin and a dry scalp occur at the same time and the diet contains very few sources of unsaturated fats, it may be worth looking at essential fatty acid intake as part of the bigger picture.
Fatigue and low energy
Fatigue is often listed as a possible symptom of omega-3 deficiency. A very limited or nutritionally poor diet can affect general wellbeing, but fatigue is not a specific or reliable sign of low omega-3 intake.
Lack of sleep, stress, inadequate energy intake, iron deficiency, vitamin B12 deficiency, thyroid problems and various medical conditions can all cause tiredness.
If your diet contains hardly any sources of omega-3, adding them can still be worthwhile regardless of whether the fatigue itself is related to omega-3 intake.
Difficulty concentrating and changes in mood
DHA, one of the main omega-3 fatty acids, is found in high concentrations in the brain, where it is an important structural component of cell membranes. This is why the relationship between omega-3 intake, brain function and mood has been studied extensively.
Low omega-3 intake may be one nutritional factor among many, but difficulty concentrating or low mood should not be interpreted directly as symptoms of omega-3 deficiency.
Concentration and mood are also influenced by sleep, stress, lifestyle, physical activity and many health-related factors.
Dry and irritated eyes
Omega-3 fatty acids also play an important role in the eyes. DHA is particularly abundant in the retina.
The relationship between omega-3 fatty acids and dry eye has been studied in several clinical trials. Some studies have found improvements in dry-eye symptoms when omega-3 intake is increased, although the evidence is not completely consistent.
Dry or irritated eyes can also be caused by prolonged screen use, reduced blinking, contact lenses, dry indoor air or certain medications. Dry eyes alone therefore do not indicate low omega-3 intake.
Joint pain and stiffness
EPA and DHA are involved in the formation of compounds that take part in regulating inflammatory processes in the body.
For this reason, omega-3 fatty acids have been studied in conditions such as rheumatoid arthritis. Omega-3 intake may be relevant as part of the overall diet, but joint pain or stiffness should not be considered a sign of omega-3 deficiency on its own.
Joint symptoms can have many other causes, including physical strain, osteoarthritis, injury and inflammatory diseases.
Omega-3 deficiency and low omega-3 intake are not the same thing
The term omega-3 deficiency is often used quite loosely. In everyday language, it usually means that the diet contains relatively little omega-3.
Medically, a true deficiency of essential fatty acids is much rarer. According to the National Institutes of Health, essential fatty acid deficiency is uncommon in healthy people. The Nordic Nutrition Recommendations also note that diagnosed essential fatty acid deficiency in adults is rare.
For most people, the more practical question is whether the diet regularly contains good sources of omega-3.
Where do we get omega-3 from?
Omega-3 does not refer to just one fatty acid. The most important omega-3 fatty acids in nutrition are alpha-linolenic acid, or ALA, eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA.
ALA is an essential fatty acid, which means the body cannot produce it on its own. It must therefore be obtained from food.
ALA is found especially in plant-based foods such as camelina oil, rapeseed oil, hemp seed oil, flaxseeds and walnuts.
EPA and DHA are found mainly in fish and other seafood. Algae-based products can also provide these fatty acids.
The body is able to convert some ALA into EPA and then DHA, but this conversion is limited. Plant-based ALA and the EPA and DHA found in marine foods should therefore be considered separately.
If you would like to learn more, read Impolan Kasvitila’s article on the best sources of omega-3.
How much omega-3 do you need?
According to the Nordic Nutrition Recommendations, omega-3 fatty acids should provide at least 1% of total daily energy intake. The recommended minimum intake of the essential fatty acid ALA is 0.5% of total energy intake.
There is therefore no single gram amount that applies to everyone, as individual energy needs vary.
In practice, adequate omega-3 intake can be supported by regularly including unsaturated vegetable oils, seeds and nuts in the diet, as well as fish if it is part of your diet.
Camelina oil is a rich plant-based source of omega-3
One vegetable oil that is particularly rich in ALA omega-3 is camelina oil.
Around 40% of the fatty acids in Impolan Kasvitila camelina oil are alpha-linolenic acid, or ALA omega-3.
Camelina oil is an easy way to add plant-based omega-3 to an everyday diet. It can be used in porridge, salads, dressings, smoothies, baking and as a finishing oil for warm dishes.
There is also an authorised health claim for ALA: alpha-linolenic acid contributes to the maintenance of normal blood cholesterol levels. The beneficial effect is obtained with a daily intake of 2 grams of ALA as part of a varied and balanced diet.
Around 6 millilitres of Impolan Kasvitila camelina oil provides approximately 2 grams of ALA.
It is important to remember, however, that the omega-3 in camelina oil is mainly ALA. It is not the same as the EPA and DHA found in fish.
Hemp seed oil also contains omega-3
Another plant-based source of omega-3 is cold-pressed hemp seed oil.
Hemp seed oil contains both omega-3 and omega-6 fatty acids and is particularly suitable for cold use. It can be added to salads, porridge, smoothies, soups and finished dishes.
As with camelina oil, the omega-3 in hemp seed oil is mainly plant-based ALA.
Can omega-3 deficiency be detected with a blood test?
The amount of omega-3 fatty acids in the body can be estimated with blood tests. For example, the omega-3 index measures the proportion of EPA and DHA in red blood cell fatty acids.
Interpreting the result is not as straightforward as it is with deficiencies of some vitamins or minerals.
According to the National Institutes of Health, there is no generally accepted EPA or DHA concentration below which a person can automatically be considered omega-3 deficient or expected to develop specific symptoms.
For most people, a more practical first step is to look at the diet and consider how regularly omega-3-rich foods are eaten.
It is better to consider omega-3 intake before symptoms appear
There are long lists of omega-3 deficiency symptoms online, but in reality most of these symptoms are non-specific.
Dry, rough and flaky skin and dermatitis are among the clearest signs associated with a true deficiency of essential fatty acids. Fatigue, difficulty concentrating, dry eyes and joint stiffness can also be considered in the context of omega-3 intake, but none of these symptoms alone confirms a deficiency.
For this reason, looking at the overall diet is usually more useful than looking for individual symptoms. If you rarely eat fish, vegetable oils, nuts or seeds, it is sensible to increase your intake of omega-3 sources before any deficiency symptoms develop.
Plant-based ALA omega-3 can be obtained easily from foods such as camelina oil. Around 40% of the fatty acids in Impolan Kasvitila’s Finnish camelina oil are omega-3, so only a small amount is needed as part of the daily diet.
Discover Impolan Kasvitila’s Finnish camelina oil.
Sources and further reading
Nordic Nutrition Recommendations 2023: Fat and fatty acids
Nordic Nutrition Recommendations 2023: Fats and oils
This article provides general nutritional information and is not a substitute for medical advice or an assessment by a healthcare professional. New, persistent or severe symptoms should be evaluated by a healthcare professional when necessary.
