How do you recognize an omega 3 deficiency?

Omega 3 fatty acids are essential nutrients that your body cannot produce itself. That means you have to get them through food or supplements. When this does not happen, a deficiency can occur. An omega 3 deficiency can affect various processes in your body and lead to symptoms that are not always immediately recognizable. In this article you will read how to recognize a deficiency, what the causes are and what you can do to improve your omega 3 status.

Why are omega 3 fatty acids important?

The most important omega 3 fatty acids for the human body are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They are mainly found in oily fish and in high-quality supplements such as fish oil or algae oil. Omega 3 fatty acids have broad effects:

• EPA and DHA contribute to normal heart function.
• DHA contributes to the maintenance of normal brain function.
• DHA supports the maintenance of normal vision.
• DHA and EPA contribute to the maintenance of normal triglyceride levels in the blood.

An omega 3 deficiency can cause these processes to run less smoothly, causing symptoms that often take time to become apparent.

Symptoms of omega 3 deficiency

The signs of deficiency are not always unambiguous. Nevertheless, there are a number of symptoms that occur regularly in people who have a long-term insufficient intake of omega 3:

• Reduced vision: DHA plays a role in maintaining normal vision. If deficient, the quality of your vision may decline.
• Difficulty concentrating: Because DHA contributes to normal brain function, deficiency can lead to impaired focus and memory problems.
• Dry skin or eczema: Omega 3 supports cellular structures. Deficiency can lead to dry, sensitive or irritated skin.
• Fatigue: Insufficient omega 3 can contribute to reduced energy levels.
• Mood symptoms: There is evidence that low omega 3 status is associated with decreased mood or irritability.

How does omega 3 deficiency occur?

A deficiency usually occurs because not enough EPA and DHA are ingested through diet. Your body can convert the plant fatty acid alpha-linolenic acid (ALA), found in flaxseed or walnuts, for example, to EPA and DHA. But this conversion is limited: often less than 10%. Therefore, it is important that you also get EPA and DHA directly through fish or a supplement.

You are more at risk of omega 3 deficiency when:

• you eat little or no fish;
• you don't add nuts or seeds to your diet;
• you do not use vegetable oils such as flaxseed oil or rapeseed oil;
• You follow a diet low in unsaturated fats;
• you take supplements irregularly or in too low a dosage.

What does the Health Council say?

The Health Council recommends eating at least one serving of oily fish, such as herring or mackerel, every week. This amounts to an average of 200 milligrams of EPA and DHA per day. For the plant-based fatty acid ALA, the recommendation is that about 1% of your daily caloric intake should consist of ALA. For an average woman with 2000 calories per day, this equates to about 2 grams of ALA; for a man, about 2.5 grams.

Examples:

• 30 grams of walnuts contain about 2 grams of ALA;
• 12 grams of flaxseed provides about 2 grams of ALA;
• 25 milliliters of rapeseed oil is equivalent to about 2 grams of ALA.

Because the conversion of ALA to EPA and DHA is so limited, fish consumption or supplementation with omega 3 remains important.

Omega 3 supplements as a solution

Many people do not get the recommended amount of EPA and DHA from their diet. A supplement can then be a valuable addition. When choosing a supplement, it is important to pay attention to the dosage. Only with sufficient intake can a stable level be built up in your body. Skipping days or using a low-dose supplement makes you less likely to experience the benefits of omega 3.

Norsan omega 3 is high-dose and contains an ample amount of EPA and DHA per dose. This makes it easier to cover your daily needs and build stable values in your body. As a result, the fatty acids can contribute to the normal functioning of your heart, brain and vision.

The importance of daily intake

When using omega 3, it is essential to do so daily. Only then will you achieve a stable level. Irregular use can lead to fluctuations that reduce the contribution to your health. Therefore, choose a routine that suits your lifestyle, for example, in the morning with breakfast or during the evening meal.

For whom is supplemental omega 3 of interest?

• For people who eat little or no fish.
• For vegetarians or vegans who rely on algae oil.
• For anyone who does not meet the Health Council's recommended amounts.
• For those with increased requirements, such as pregnant women (DHA contributes to normal brain and eye development in the fetus and breastfed babies).
• For people who want to support heart function, brain function or vision.

High-dose supplement

An omega 3 deficiency can manifest itself in symptoms such as fatigue, decreased concentration, dry skin and impaired vision. Because these symptoms are often vague and variable, a deficiency is not always recognized immediately. Adequate intake of EPA and DHA through food or a high-dose supplement is therefore important. Norsan omega 3 is a practical choice because it is highly dosed and helps you get the recommended amount daily. This way you build stable values and support your heart, brain and vision.