Omega 3 deficiency: symptoms & prevention

Omega-3 fatty acids play an essential role in our bodies and are important for good health. They are known for their many benefits and you get them through your diet. Oily fish is an important source of omega-3. But do you eat enough oily fish?

Omega-3 fatty acids come in different forms. The best-known are alpha-linolenic acid (ALA) and the fish fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). And although you can make EPA and DHA from ALA yourself, this conversion is not efficient enough to provide you with enough EPA and DHA.

The Health Council advises adults to consume an average of 200 milligrams of omega-3 fatty acids from fish per day. This can be done by eating oily fish once a week. But not everyone likes fish, and besides, you may be vegetarian or vegan. A supplement can then help you get enough EPA and DHA omega-3 fatty acids.

Do you eat too little fish? Then it is possible that you are not getting enough DHA and EPA omega-3 fatty acids. Because omega-3 fatty acids contribute to all kinds of processes in your body, a deficiency in these fatty acids can cause complaints. This deficiency can lead to various symptoms and health problems.

You can recognize a deficiency in omega-3 fatty acids, for example, by:

Less sharp vision;

Difficulty concentrating;

Dry and impure skin;

A lack of energy and recurring fatigue;

A reduced mood;

These symptoms alone are not very specific. This means that they can also be caused by other things and omega-3 is far from always the cause. The symptoms can also vary greatly from person to person. It is best to look critically at your own diet to see if you are getting enough omega-3 fatty acids.

If you do get enough DHA omega-3, it has beneficial effects on your body:

• DHA is good for the brain*;
• DHA is good for vision*;
• If a pregnant woman takes DHA, it is good for the development of the brain function of the unborn baby and of babies who are breastfed**;
• If a pregnant woman takes DHA, it contributes to the normal development of the eyes of the unborn baby and of babies who are breastfed**;
• DHA contributes to the maintenance of normal blood fat levels***.

* Beneficial effect is obtained with a daily intake of 250 mg DHA

** From a daily intake of 200 mg DHA in addition to the daily recommended intake of omega-3 fatty acids for adults (250 mg DHA and EPA).

*** With a daily intake of 2 g DHA

A common cause of an omega-3 deficiency is an unbalanced diet in which insufficient omega-3 food sources are eaten, such as oily fish, nuts, seeds and plant oils. Where it should be noted that you only absorb ALA from the plant sources, and EPA and DHA from fish.

Other factors that contribute to a deficiency are limited access to foods with omega-3 or your personal food preferences: maybe you are vegetarian or eat vegan. Then you obviously also do not eat fish.

Read more about the optimal dosage of omega-3? Also read: How much omega-3 per day?

You prevent a deficiency in omega-3 by eating enough omega-3-rich food. The best source of omega-3 is oily fish, such as:

Salmon;

Mackerel;

Herring;

Tuna;

Trout;

Sardines.

Also shellfish such as oysters and mussels are rich in omega-3 fatty acids. And besides that, eggs enriched with omega-3 are a good source of the unsaturated fatty acid. If you eat fish once a week, you get enough fish fatty acids. You also do not need to overdo it, because eating oily fish too often is also not healthy. With fish you can also get small amounts of dioxins.

For vegetarians and vegans, there are also options, such as flaxseed, chia seeds, walnuts, soy oil and algae oil. It is important to know that these sources are usually less efficient than fish in providing the essential fatty acids. You get ALA omega-3 through these plant-based foods. Of which you convert only a small part into EPA and DHA. If you eat little fish or eat vegan, it is important to pay attention to your intake of omega-3.

Do you want to supplement your diet with a vegan variant of omega-3? Then a supplement with algae oil is a good replacement for fish. Algae are the source of omega-3. Fish eat algae, and therefore take up a lot of omega-3. Algae are a vegan and more sustainable alternative. Remember that supplements are not a replacement for a balanced diet and a healthy lifestyle.

Ovabalance Omega-3 is DHA omega-3 derived from algae oil. The supplement is completely vegan. Because no fish oil is used, this is beneficial for the environment and for you because it is free from dioxins. Moreover, you do not have to worry about an unpleasant fish taste, something that many people suffer from when taking fish oil.

For an optimal dosage, Ovabalance advises to take 1 Ovabalance Omega-3 capsule daily. 

Read more about the benefits of algae oil? >>

Although omega-3 fatty acids are beneficial, it is important not to take more than the instructions of your supplement recommend. There is something like 'too much of a good thing'. Too much omega-3 can cause side effects.

One of the most common side effects of excessive intake of omega-3 fatty acids is increased blood thinning. This can, for example, cause problems for people who use blood thinners. Do you use blood thinners, but still want to use omega-3 supplements? Then consult your doctor first. Even if you do not use medications, it is important that you always stick to the recommended dosage and do not exceed it.