This is the signal your body is giving you to know if you are lacking omega-3

Dry skin, hair loss, or joint discomfort may seem like minor symptoms, but they sometimes reveal an underlying nutritional problem. Among the most common deficiencies is omega-3 fatty acids , essential for the proper functioning of the brain, skin, eyes, and joints . Although this deficiency isn't detected with a simple blood test, the body can send early warning signs that are worth recognizing.

Omega-3 fatty acids , such as EPA and DHA, are a type of polyunsaturated fat found primarily in oily fish and some plant-based foods. Their role in health is fundamental, as they help regulate inflammation, maintain the skin barrier, protect vision, and preserve neuronal structure. Therefore, insufficient intake can result in a variety of symptoms, ranging from eye irritation or dry skin to mood swings.

Dry skin and hair loss

One of the body's first warning signs of a lack of omega-3 is skin irritation . According to Healthline , this type of fat improves skin hydration and strengthens its resistance to external agents. Therefore, noticing your skin is more sensitive, rough, or prone to acne could indicate a deficiency. Likewise, various studies suggest that these fatty acids also contribute to strengthening hair , so a decrease in its density, shine, or thickness can be another telltale sign.

Joint pain, eye fatigue, and emotional changes

Omega-3s also play a role in maintaining eye health. A deficiency can reduce tear production, causing a feeling of dryness and visual discomfort. Furthermore, preliminary research has linked low levels of these lipids to a higher prevalence of joint pain and depressive symptoms. Although there is no standard diagnostic test, analyzing fatty acid content in blood or red blood cells allows for a mid-term assessment of nutritional status.

To improve omega-3 levels, specialists recommend prioritizing the consumption of fatty fish such as salmon, sardines, or mackerel , as well as including plant-based sources of alpha-linolenic acid (ALA), such as flax seeds or walnuts , in your diet. If necessary, fish oil or microalgae supplements can help restore balance. If you suspect a deficiency, you should consult a healthcare professional to evaluate the possible causes and prescribe an appropriate approach, as many of these symptoms are common in other conditions.