Fix It to Feel Better
Low DHA/EPA wrecks your body and your mind. Do you have a deficiency? Here's what to watch for.
It's easy to spot some nutritional deficiencies. For example, do you get scurvy on your long sea voyages? That's a vitamin C deficiency. We figured that out in 1747. We've known about vitamin and mineral deficiencies for a long time, but there's a new problem we've only just begun to recognize: omega-3 deficiency.
Omega-3 fatty acids, primarily DHA/EPA, are necessary for inflammation regulation, brain health, and heart function. One study published in the journal Nutrients estimated that 90% of Americans fall below the optimal range for omega-3 levels.
You can get a blood test to evaluate your DHA/EPA levels, but let's first go over the symptoms of omega-3 deficiency.
Omega-3 Deficiency: Signs and Symptoms
Much like vitamin D deficiency, the overt signs of low omega-3 manifest physically and mentally:
Mental/Psychological Signs
- Depression and Anxiety: Low levels of omega-3s are linked to mood disorders. Symptoms include catching the sads, feelings of hopelessness, irritability, mood swings, or nervousness.
- Brain Fog: Difficulty concentrating or thinking clearly.
- ADHD Symptoms: Omega-3 deficiency seems to contribute to symptoms of ADHD, like difficulty focusing or hyperactivity.
- Cognitive Decline: DHA is crucial for brain health. Deficiencies impair cognitive functions like memory, learning, and problem-solving abilities. This could lead to early-onset dementia.
- Poor Sleep: Omega-3s influence melatonin production. A deficiency leads to insomnia.
Physical Signs
- Dry Skin: Omega-3s maintain skin health, increasing hydration and reducing inflammation. A deficiency can cause rough or flaky skin.
- Brittle Hair and Nails: A deficiency can cause dry hair and weak nails.
- Joint Pain and Stiffness: Omega-3s have anti-inflammatory properties, and a deficiency exacerbates joint pain and arthritis symptoms.
- Fatigue: A shortage of omega-3s causes you to feel tired or lethargic, even with enough sleep.
- Poor Wound Healing: Omega-3s help regulate immune function, and a deficiency can mess up your body's ability to heal properly.
- Increased Risk of Heart Problems: DHA and EPA support cardiovascular health by lowering triglycerides and reducing inflammation.
- Vision Problems: DHA is essential for eye health.
- Frequent Infections: Low levels of omega-3s weaken the immune system, making you more prone to colds, infections, or other illnesses.
Can You Get a Blood Test?
Yes. The most common one is called the Omega-3 Index test. It measures DHA and EPA levels in red blood cell membranes. The result is expressed as a percentage of the total fatty acids in the membranes:
- Optimal Range: 8-12%
- Intermediate Range: 4-8%. This is "okay" but not optimal for heart or brain health.
- Deficient Range: Below 4%
How to Fix an Omega-3 Deficiency
It's difficult to correct a deficiency just by eating fish. Supplementation is the way to go.
Most traditional practitioners recommend 1000 to 3000 mg of fish oil daily, depending on the severity of the deficiency. After that, they recommend at least 500 mg daily for maintenance. Blood levels begin to improve in about a month and it can take three months to notice the mental benefits.
However, these guidelines are a bit outdated. Today, we have fish oil supplements using improved delivery systems to increase bioavailability. We also know that the powerhouse omega-3 is DHA. Most fish oil supps contain far more EPA than DHA.
You can correct a deficiency or insufficiency faster using a concentrated, DHA-biased supplement like Flameout DHA-Rich Fish Oil (Buy at Amazon). Each three-softgel serving contains 4200 milligrams of fish oil with five times more DHA than EPA. Flameout uses the most efficient self-emulsifying delivery system available.
