What Are The Most Common Omega-3 Deficiency Symptoms?

Why is it important to get enough omega-3 fatty acids?

Omega-3s are essential fatty acids, meaning the body cannot make it on its own and it must be consumed through your diet. The best-known omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

ALA is the most widely recognized form of essential omega-3. Flaxseed oil, walnuts, hemp seeds, and chia seeds are all adequate sources of ALA. However, DHA and EPA are the kind of omega-3 that your body can actually use to benefit your health. So, taking these two directly is your best bet.

The body can make EPA and DHA using ALA, but this only produces tiny, almost insignificant quantities of EPA and DHA. Common sources of EPA and DHA are fish and shellfish. That said, fish cannot produce EPA and DHA themselves, but obtain it from the algae they eat.

You probably already knew that omega-3 fatty acids (EPA and DHA) offer many health benefits. DHA omega-3s mainly support brain function, serving as a building block for your brain cells. They also benefit eye health.

Make sure you get at least 250 mg of DHA daily to reap its benefits. A combination of the omega-3 fatty acids EPA and DHA will also support your heart, but to obtain a significant effect, you still must ensure a minimum daily intake of 250 mg of combined EPA and DHA.

Are you getting enough EPA and DHA (at least 250 mg)?

Do you have beautiful, radiant skin?

Omega-3 fatty acids are essential building blocks for our cell membranes, meaning they also support cell function. The fats ensure that the membrane is supple yet strong, so waste products can leave the cells and nutrients can enter.

By consuming enough omega-3 fatty acids, you can keep your cell membranes supple and healthy. Since skin cells also have membranes, a deficiency in omega-3s can cause skin to lose moisture, contributing to dryness or premature aging. If you notice these signs, it could be a good idea to test your levels!

How have your focus and memory been lately?

Our brain is a fatty lobe. Approximately 60% of the brain is pure fat. Omega-3 fatty acids play an important role in helping our brain cells communicate with one another.

When there are a lot of omega-3 fatty acids in the walls of brain and nerve cells, the cells become more flexible and can easily generate and transmit electrical and chemical signals. This applies not only to the nerve and brain cells, but also to the synapses (the connections between

these cells). When the cell and synapse function improves, you can feel the difference in your focus, memory, and other brain functions.

Do you have a strong, healthy heart?

Omega-3 fatty acids play an important role in maintaining heart health. That’s because they have a positive influence on the electrical activity of cardiac cells. A meta-analysis on 173,000 patients showed that omega-3 fatty acids made the biggest difference out of the four treatments in keeping the heart healthy.**

Are you at risk of omega-3 deficiency?

Certain lifestyle factors can increase your risk, including:

• Following a plant-based (vegan or vegetarian) diet without supplementing EPA and DHA.
• Consuming a low-fat or ultra-processed diet.
• Relying solely on ALA sources (like flax or chia) without converting enough to DHA.
• Not taking your omega-3 supplements regularly or at the right dosage.

If you think any of these apply to you, it may be time to increase your omega-3 intake or test your levels.

How to get enough omega-3s on a plant-based diet

If you follow a vegan or plant-based diet, you might already be eating great sources of ALA like flaxseeds, walnuts, and hemp seeds. This is important, and helps to improve omega-3 absorption. However, the body’s ability to convert ALA into DHA and EPA is extremely limited—without direct sources of DHA and EPA, you may not be getting enough to cover your needs.

Fortunately, there’s a healthy, sustainable, and fish-free solution. Since fish and krill get their omega-3s from algae, you can skip the fish and go straight to the source with an algae-based DHA and EPA supplement!

Why choose algae-based omega-3s?

• 100% plant-based and vegan-friendly
• A direct source of DHA and EPA (no conversion needed, meaning you get all the benefits)
• A sustainable alternative to fish oil

Algae-based supplements offer a clean and ocean-friendly way to support your omega-3 intake without relying on fish-derived sources.

Frequently asked questions about omega-3 deficiency and symptoms

What causes omega-3 deficiency symptoms?

Omega-3 deficiency symptoms most commonly occur when the body can’t reach adequate levels of DHA and EPA, the most bioavailable forms of omega-3 fatty acids. Since the body cannot produce these essential fats on its own, they must come from diet or supplementation. Those who do not eat fish or algae-based sources are generally at a higher risk of low omega-3 levels.

How do I know if I need more omega-3s?

The best way to measure your omega-3 levels is through an omega-3 index test. However, you can also assess your diet. If you’re not consuming at least 250 mg of DHA and EPA daily from food or supplements, you may not be getting enough. Since omega-3s play a role in brain health, heart health, and cell function, ensuring adequate intake is crucial.

How much DHA and EPA do I need per day?

Most health experts agree that adults need at least 250–500 mg of DHA and EPA per day to cover their overall needs. During pregnancy, or when following a strict plant-based diet, individuals may benefit from higher amounts. Since algae-based omega-3 supplements offer a clean, natural, and vegan-friendly source, they are the easiest way to meet daily requirements.

Are algae-based omega-3 supplements as effective as fish oil?

Absolutely! This is the original source of omega-3s—fish obtain their DHA and EPA by consuming algae. Studies show that algae-based omega-3s provide the same benefits as fish oil, making them an equally-effective sustainable option. Unlike fatty fish and seafood, algae omega-3s are mercury-free, vegan, and ocean-friendly.

How long does it take to notice a difference after increasing omega-3 intake?

The time it takes to feel the effects of increased omega-3 intake varies. Some report noticeable improvements in the way they feel after a few weeks, while others may take longer to experience benefits.

In fact, you may not ever notice the difference, but your body certainly will, keeping your heart and brain strong and healthy as you age. Consistency is key! Ensuring a steady intake of DHA and EPA over time is the best way to maintain healthy omega-3 levels over time.

References

1. Hibbeln J. Fish consumption and major depression. The Lancet 1998; 351(9110): 1213.
2. Studer M. Briel M. Leimenstoll B et al. Effect on different antilipidemic agents and diets on mortality: a systematic review. Arch intern med. 2005; 165: 725-730.
3. Biomed Hub. 2017 Feb 21;2(1):1-12. doi: 10.1159/000455818. eCollection Jan-Apr 2017.