Omega-3 deficiency? These are the possible symptoms.
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Leesduur: 4 min
Did you know that most Dutch people don't get enough omega-3? According to the RIVM (National Institute for Public Health and the Environment), more than two-thirds of us rarely eat oily fish, the main source of the important omega-3 fatty acids EPA and DHA. (1)
Our bodies can't produce these fatty acids effectively on their own. Therefore, it's wise to get them directly from food (such as oily fish or algae) or a supplement.
If that doesn't work, you could develop a deficiency, which will ultimately affect your health.
In this article you will read which signals may indicate a deficiency, what the causes are and how you can replenish it quickly and safely.
Many Dutch people do not get enough omega-3, because our bodies cannot produce these fatty acids well themselves and fish consumption is often low.
Deficiencies develop gradually and can manifest themselves in signs such as fatigue, dry skin, brittle nails or mood swings.
Supplementation can be easily achieved through oily fish or supplements, with algae oil being an effective plant-based alternative for those who do not eat fish.
Symptoms of an omega-3 deficiency
An omega-3 deficiency usually develops gradually. Your body gives subtle signals that are easy to miss.
Possible symptoms include:
- Dry skin and flakes
- Brittle nails or lifeless hair
- Fatigue or difficulty concentrating
- Sadness or mood swings
- Dry eyes
- Stiffness or mild joint pain (2)(3)
Main causes of omega-3 deficiency
There are several reasons why a deficiency can arise. It often involves a combination of diet and lifestyle.
These are the main causes:
- Too little fish – Most Dutch people eat oily fish less than once a week.
- Plant-based or vegan diet – ALA is an omega-3 fatty acid from plant sources (such as flaxseed or walnuts) and is only converted to EPA and DHA in the body to a small extent (<10%). (4)
- Higher need - Growing children, pregnant women and athletes need extra omega-3.
- Age and health – In the elderly, ALA conversion often decreases further.
Solve your omega-3 deficiency with this step-by-step plan
A deficiency can usually be easily supplemented, especially if you choose the right combination of food and supplements.
- Choose a supplement - Supplements are a quick and reliable way to get your omega-3 levels up.
- Eat more oily fish - Think salmon, mackerel, sardines, or herring. Eating oily fish twice a week is a good guideline.
- Watch your fat balance - A Western diet often contains a lot of omega-6 (for example, from sunflower oil). Too much omega-6 can reduce the effectiveness of omega-3. (5)
My favorite omega-3 supplements
Omega-3 is indispensable for me, and it also plays an important role in my family.
Because we all have different needs, I don't choose just one product, but tailor it to the user. This way, everyone gets the design that works best.
- Ultra Omega-3 – My choice for adults: high-dose fish oil with 1000 mg EPA+DHA per capsule.
- Vegan DHA Algal Oil – A perfect alternative for those who eat a plant-based diet, just as effective as fish oil.
- Omega-3 Liquid Raspberry – My kids’ favorite, thanks to the mild raspberry flavor and the convenience of a liquid oil.
How much do you need?
How much do you need daily? That depends on several factors. Here are the guidelines for each target group:
- Children (from 2 years) and adults - 250 mg EPA+DHA per day
- Pregnancy and breastfeeding - 100–200 mg DHA per day on top of the basic intake
In practice, many people opt for a slightly higher dose of omega-3 from supplements. For adults, an intake of up to 5 grams of EPA+DHA per day has been found to be safe in studies. (6)(7)
Note : This is the upper limit and therefore not a recommendation. For children, it's important to follow the official guidelines, as there hasn't been enough research on higher doses in this group.
My personal advice
I recommend everyone take a critical look at their omega-3 intake. This way, you'll avoid unknowingly developing a deficiency and benefit from the proven advantages of omega-3.
I advise parents to keep an eye on this for their children as well. It has been scientifically proven that DHA contributes to normal brain development in children with a daily intake of 250 mg DHA.
In babies, DHA even supports vision development, with an intake of 100 mg per day.
I personally choose a combination of food and supplements. A fish oil capsule works well for me, but liquid raspberry oil is ideal for my children.
Do you eat little to no fish? Then an EPA and DHA supplement is practically essential. Choose algal oil if you don't like the fishy aftertaste of fish oil, or if you don't eat fish. Algal oil is just as effective!
Ebrina van der Bijl
Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.
Sources used
- RIVM. (2020). Food Consumption Survey 2012–2016: Fish Consumption in the Netherlands. National Institute for Public Health and the Environment . https://www.rivm.nl
- Abdelhamid, AS, et al. (2018). Omega‐3 fatty acids for the primary and secondary prevention of cardiovascular disease. Cochrane Database of Systematic Reviews, 11 (CD003177). https://doi.org/10.1002/14651858.CD003177.pub3
- Luchtman, M., & Song, C. (2013). Cognitive and emotional disorders related to impaired omega-3 fatty acid status in children and adolescents. Nutrients, 5 (12), 5034–5050. https://doi.org/10.3390/nu5125034
- Lane, K.E., Wilson, M., Hellon, T.G., & Davies, I.G. (2021). Bioavailability and conversion of plant-based sources of omega-3 fatty acids. Critical Reviews in Food Science and Nutrition, 62 (18), 4982–4997. https://doi.org/10.1080/10408398.2021.1880364
- Turck, D., et al. (2022). Scientific advice related to nutrient profiling for the development of harmonized mandatory front‐of‐pack nutrition labelling. EFSA Journal, 20 (4). https://doi.org/10.2903/j.efsa.2022.7259
- EFSA. (2012). Scientific Opinion on nutrient requirements and dietary intakes of infants and young children. EFSA Journal, 10 (12), 2815. https://doi.org/10.2903/j.efsa.2012.2815
- EFSA. (2012b). Tolerable Upper Intake Level of EPA, DHA and DPA. EFSA Journal, 10 (7), 2815. https://doi.org/10.2903/j.efsa.2012.2815
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Ultra Omega-3
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