How to know if you're not getting enough omega-3 fatty acids

Your body can't make omega-3 fatty acids on its own, so you need to get them from food. They are very important for keeping the brain healthy, the heart working well, and keeping inflammation under control. If you don't get enough of them, your health can suffer in a lot of ways.

Omega-3s help keep the oil barrier in your skin intact, which keeps it soft, hydrated, and healthy. Your skin may look rough, flaky, or dull if you don't get enough. Omega-3s are good for your scalp and hair follicles, so they might make your hair dry, brittle, or more likely to break.

These fats are good for your brain and help keep your mood stable. If you don't get enough omega-3s, you might feel more anxious, irritable, or even sad. Some research shows that not getting enough omega-3s may make you more likely to be depressed and emotionally unstable.

DHA is a type of omega-3 that makes up a large part of the retina. If you don't get enough of it, your eyes may feel dry and your vision may get worse over time. People who don't get enough omega-3s may also have more trouble with their eyes hurting or getting tired.

Omega-3 fatty acids help lower inflammation in the body. If you're not getting enough, you might notice that your joints hurt more, are stiffer, or are swollen. This can be especially bad for people with arthritis or other conditions that make moving painful.

Not getting enough omega-3s can make it hard to focus, make you forget things, or make you feel mentally sluggish. Long term low intake can even affect cognitive function over time.

Your skin, brain, eyes, and joints all need omega-3 fatty acids to be healthy. If you see these signs, changing your diet or seeing a doctor can help keep you healthy in the long run.
Dr. Seema Dhir, Sr. Consultant- Internal Medicine, Artemis Hospitals