Dry skin, difficulty concentrating and achy joints are common ailments, so it can be tempting to blame them on a missing nutrient − especially one as widely promoted across social media as omega-3s.
After all, these essential fats play many important roles throughout the body including supporting brain and heart health, immunity, vision and a healthy response to inflammation. But determining whether someone needs more omega-3s is not as simple as matching a symptom to a deficiency − especially because true omega-3 deficiency is rare and no universally accepted blood level defines inadequate omega-3 status. Plus, numerous health conditions and other nutrient deficiencies can cause similar symptoms.
These are among the reasons "why I would be careful
about describing certain common complaints as reliable signs that someone isn’t getting enough omega-3s," says Lisa Young, a registered dietitian nutritionist, author of "Finally Full, Finally Slim" and an adjunct professor of nutrition at New York University.
Here’s what omega-3s do, which potential warning signs actually do deserve attention and how to increase your intake safely.
What are omega-3s? What foods are high in omega-3?
Omega-3 fatty acids are a family of polyunsaturated fats the body uses for energy, cell membranes and to signal molecules that regulate inflammation and many important processes throughout the body, Young says.
The three omega-3 fatty acids considered most important to human health are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
ALA is essential because the body cannot produce it, so it must come from food sources. "It’s found in plant foods specifically, such as walnuts, chia seeds, ground flaxseed and canola oil," says Yasi Ansari, a registered dietitian nutritionist and Los Angeles-based certified specialist in sports dietetics.
EPA "is involved in processes related to inflammation and cardiovascular health," Young says, while DHA is an important structural component of the brain and eyes. Both are found primarily in fatty fish such as salmon, sardines, herring, mackerel and trout.
Federal dietary data suggests most Americans consume adequate ALA from food sources, Ansari says, but many may get little EPA or DHA because they do not regularly eat fish.
What are the signs you need more omega-3s?
While "true omega-3 deficiency is very uncommon in the United States," says Young, there are a few potential signs worth knowing.
Because omega-3s help form cell membranes and support the skin barrier, inadequate levels can interfere with the skin’s ability to retain moisture. Because of this, the clearest signs of a severe omega-3 deficiency are "dry, scaly skin and poor wound healing," Ansari says. But dry skin and slow-healing wounds are much more likely to be caused by other factors or conditions such as dry weather, eczema, diabetes, poor circulation, infection or another medical issue.
Eye problems such as dryness, irritation and blurred vision are also sometimes attributed to inadequate omega-3 intake because DHA is highly concentrated in the retina and fatty acids are present in the eye’s tear film. But allergies, prolonged screen use, aging, contact lenses and various eye diseases are much more common explanations for these symptoms.
Likewise, forgetfulness, difficulty concentrating or mood changes are sometimes attributed to inadequate omega-3 intake because DHA is so abundant in the brain. But poor sleep, stress, anxiety, medication side effects and other medical conditions are the more-likely culprits. Joint pain can also be blamed on low omega-3s because the fats help regulate inflammation. But again, achy joints are rarely related to omega-3 deficiency and are more commonly caused by an injury, osteoarthritis, an autoimmune disease or other condition.
In fact, because omega-3 deficiency so rarely causes any obvious adverse symptoms, "rather than looking for a particular symptom, I would look at your overall eating pattern," says Young.
"If you rarely or never eat fatty fish and don’t regularly consume plant sources of ALA, that’s a good reason to take a closer look at your omega-3 intake," Young says.
How to get more omega-3 in your diet
To increase your omega-3 intake, "food sources are the best place to begin," says Young, because "food provides a broader package of nutrients − and supplements aren’t a substitute for an overall healthy diet."
This is among the reasons the American Heart Association recommends eating two servings of fish each week, particularly fatty varieties. But it’s also important to "regularly incorporate plant sources like walnuts, chia seeds, ground flaxseed and canola oil," says Ansari.
Supplements may be helpful for those who do not eat fish, says Young. Specifically, algal-oil supplements can provide DHA and, in some formulations, EPA. And fish-oil and krill-oil supplements generally provide both EPA and DHA, while flaxseed-oil supplements primarily provide ALA. But because the types and amounts of omega-3 vary considerably among products, Young says it's important to check the supplement label rather than rely on the total amount of oil listed on the front of the bottle.
She also warns that high doses of omega-3 supplements can cause nausea, heartburn, diarrhea or an unpleasant taste. And large doses of omega-3 supplements have also been associated with a slightly higher risk of atrial fibrillation in some people with cardiovascular disease or a high risk of it. Omega-3 supplements can also "interact with certain medications, so be sure to check with your healthcare provider before taking them," Ansari says.
"For most people, though, it's best to keep it simple," Young says, "by thinking of omega-3s as part of an overall nutrient-dense eating pattern rather than something that needs to be 'fixed' with a supplement."
This article originally appeared on USA TODAY: Dry skin and achy joints? It may not be an omega-3 deficiency
