Omega 3 Deficiency: 5 Symptoms To Watch For 

An entire generation of us has grown up with a very clear message: all fat is bad. Now, we know that is not the case. In fact, some fat is not only good for us, it’s essential for maintaining our health and wellness. 

Essential means our bodies need it to thrive but cannot readily make it on their own. As such, essential vitamins, nutrients, and fatty acids must come from our diets or supplements.

Omega-3 fatty acids are essential, and most of us get the amounts we need from the foods we eat. However, certain sects of the population, such as those following a vegan diet, may find the addition of an omega-3 supplement to be beneficial to their health. 

We’ll discuss what omega-3 fatty acids are, why we need them, and how to tell if you need more of them in your diet. We’ll also talk about a newly discovered essential fatty acid and how a deficiency in it is not only more common but more detrimental to your health.

What Is Omega-3?

Omega-3 fatty acids are polyunsaturated fatty acids (PUFAs). This means they are liquid at room temperature. 

There are three types of omega-3 fatty acids: 

• Alpha-linolenic acid (ALA)
• Docosahexaenoic acid (DHA)
• Eicosapentaenoic acid (EPA)

Of these three, only ALA is actually considered essential, although most fish oil supplements (that contain omega-3) contain a blend of ALA, DHA, and EPA. 

Why Do We Need Omega-3?

Omega-3 fatty acids are a critical component of all cell membranes. They also help support numerous bodily functions and are regarded as supportive of heart health. 

The current placebo-controlled clinical trials that establish omega-3 as a heart-healthy fatty acid focus specifically on pure EPA without DHA. This is interesting because most omega-3 supplements contain a combination of omega-3 fatty acids. 

Omega-3 Deficiency: What To Know

If you are concerned you may have an omega-3 deficiency, there are a few key pieces of information you should know, including how common a deficiency is, how much circulating omega-3 you need, and how to increase your levels if you are low. 

Is Omega-3 Deficiency Common?

It is rare to be deficient in omega-3 in the United States. If your omega-3 stores are low, the body will compensate by releasing fatty acids from fat stores in the body. Most of us do not require an omega-3 supplement to maintain adequate circulating levels.

How Much Omega-3 Do You Need

When measuring a person’s omega-3 levels, experts often use the omega-3 index. This test measures how much EPA and DHA are present in a person’s blood. 

The omega-3 index is also used to help determine if a person is at an increased risk for cardiovascular disease. Current research supports an omega-3 index of <4% places a person at a higher risk of heart disease. Individuals who are considered at low risk have omega-3 levels that are >8%. 

Your healthcare provider is often the best person to measure your omega-3 levels (with a blood test). Along with other factors, like your lifestyle habits and other health markers, they can help determine if you need additional omega-3. 

Symptoms of Omega-3 Deficiency

Although it is often difficult to tell if your omega-3 levels are low, there are a few symptoms to look out for. 

1. Skin Changes

Omega-3 helps support skin barrier function. If you don’t have enough omega-3, you may notice changes in your skin. Dry skin, irritation, and even an increase in acne are all possible if your intake of omega-3 fatty acids is too low. 

2. Cognitive Function

Omega-3 fatty acids are an integral part of brain structure. Some studies have reported that lower levels of omega-3 fatty acids are associated with more frequent bouts of depression. 

Other changes in brain health (like confusion, forgetfulness, etc.) may be symptomatic of less-than-optimal omega-3 levels. Changes in mental health should be reported and discussed with your doctor. 

3. Ocular Health

Dryness in the eyes can be symptomatic of numerous conditions. One reason for dry eyes could be that your omega-3 levels are too low. To ensure your eye health is in tip-top condition, make sure you are visiting your eye doctor for a yearly exam. 

4. Joint Pain

Aches and pains can be standard with age, but polyunsaturated fatty acids like omega-3 may help support bone and joint health. People who suffer from osteoarthritis and rheumatoid arthritis may find relief from taking additional omega-3. 

5. Unhealthy Hair

Hair changes with age, and hair loss may be hereditary for some people. A lack of omega-3 fatty acids may also lead to undesirable changes in hair texture. Hair may become dull, dry, brittle, and break more easily than it used to. 

The problem with identifying signs of omega-3 deficiency is that most can also be symptoms of other health issues. Given that omega-3 deficiency is rare in the US, evaluating for omega-3 deficiency is not always considered. That said, if your doctor suggests you should increase your omega-3 intake, there are easy steps you can take to increase your intake. 

Correcting Omega-3 Deficiency

If you need to increase your levels of omega-3, you can do so by adding a few more omega-3-rich foods to your diet. 

These include:

• Flaxseed and flaxseed oil
• Fatty fish like mackerel and sardines
• Chia seeds
• Soybeans

You may also want to consider a fish oil supplement. These supplements are commonly made from oil harvested from fatty fish. These types of supplements do come with issues worth considering. 

Because omega-3 is a polyunsaturated fatty acid that is liquid at room temperature, it is subject to oxidation. In other words, it can go rancid on store shelves just like vegetable oil can go rancid in your pantry. Recent studies suggest that one in 10 bottles of fish oil supplements are rancid before they are even purchased. 

A recent discovery published in Nature’s Scientific Reports in 2020 and further characterized and published in a variety of peer-reviewed publications concerns C15:0 or pentadecanoic acid. Deficiencies in C15:0 may be much more common than those of omega-3 fatty acids.

What Is C15:0?

C15:0 is the first essential fatty acid to have been discovered since the omegas (over 90 years ago). C15:0 is an odd-chain saturated fatty acid that is crucial to keeping our cells, the building blocks of our overall health and well-being, stable and strong. Low levels of C15:0 can result in fragile cells that are prone to early breakdown and even early cell death. 

What Does C15:0 Do For Your Body?

C15:0 supports your body by supporting your cells. This fatty acid is able to reverse cellular aging (where the biological aging process happens) by:

• Strengthening cells by 80%. C15:0, unlike omega-3, is a sturdy fatty acid that integrates into cell membranes and fortifies them.
  
• Improves mitochondrial function and increases ATP levels within cells by 350%
• Lowers “bad” LDL cholesterol levels (Singapore study)
• Improves liver enzymes
• Improves the gut microbiome
• Targets 6 out of the 12 hallmarks of aging in the cells. 

Having a deficiency in C15:0 can lead to a condition called Cellular Fragility Syndrome. 

Understanding Cellular Fragility Syndrome

Peer-reviewed studies suggest that as many as 1 in 3 people are deficient in C15:0 due to changes in global nutrition practices. Low levels of C15:0 result in fragile cells that accelerate cellular aging and increase the risk of developing heart, liver, and metabolic illness.

C15:0 deficiency causes a type of cell death called ferroptosis, which has been linked to accelerated aging, type 2 diabetes, heart disease, and NAFLD, all of which have been on the rise, especially among younger adults. 

Are You Deficient?

Even if you follow a balanced diet, you may still be deficient in C15:0. C15:0 is found in trace amounts in whole-fat dairy products like whole milk and full-fat butter and is not found in plant-based milk. Further, even in whole-fat dairy products, the C15:0 levels have decreased over time with changes in dairy production.

To prevent Cellular Fragility Syndrome, C15:0 levels should represent < 0.2% of your total fatty acid count. Many people now have much lower levels as their full-fat dairy intake has decreased. Interestingly, levels of C15:0 in Blue Zones like Sardinia, Italy, measure three times higher than the average person’s levels, suggesting that increasing C15:0 levels to 0.4% to 0.6% can support healthy aging 

Want to know if you’re deficient? Your doctor can order a C15:0 test to determine the percent of C15:0 in the membranes of your cells. Additionally, you can order an at-home test. If you find out you’re deficient, you can increase your intake of foods higher in C15:0 and take a pure C15:0 supplement. 

Why Fatty15?

Fatty15 is a pure, vegan-friendly, award-winning C15:0 supplement. There are a few reasons why increasing your C15:0 levels with fatty15 may be a better solution than increasing your intake of whole milk. 

• First, fatty15 contains C15:0 in its free fatty acid form that is ready to absorb. Your body has to break down the C15:0 in whole milk from branches of triglycerides. This extra step makes the C15:0 less bioavailable for your body.

• Second, fatty15 contains pure C15:0 and isn’t mixed with bad fats. Whole milk contains trace amounts of C15:0 but contains a lot more of the bad, even-chain saturated fats that are consistently associated with negative health impacts.
  
  
• Last, fatty15 bypasses cows and calories. If you’re vegan, drinking whole milk isn’t an option. If you’re concerned about your carbon footprint, you’ll likely want a more sustainable option. Fatty15 is vegan-friendly and sustainably produced and packaged.
  
  
• You’ll also get to skip the calories you’d consume from whole milk, which are a lot. Once a day fatty15 contains just one simple calorie per dose. 

Fatty15 may be the easiest and healthiest way to increase your C15:0 levels, prevent Cellular Fragility Syndrome, and support your long-term health and longevity.

Load up on C15:0

Omega-3 deficiency is rare, but C15:0 nutritional deficiencies may be much more common. Increasing your C15:0 levels by taking fatty15 can reverse Cellular Fragility Syndrome and give your cells a fighting chance in the battle of biological aging. 

Sources:

5 Signs and Symptoms of Omega-3 Deficiency | Healthline.com

Omega-3 Fatty Acids - Consumer|Office of Dietary Supplements | NIH

An Update on Omega-3 Polyunsaturated Fatty Acids and Cardiovascular Health | PMC

Long-chain omega-3 fatty acids and the brain: a review of the independent and shared effects of EPA, DPA and DHA | PMC

Efficacy of dietary odd-chain saturated fatty acid pentadecanoic acid parallels broad associated health benefits in humans: could it be essential? | Scientific Reports

A review of odd-chain fatty acid metabolism and the role of pentadecanoic Acid (c15:0) and heptadecanoic Acid (c17:0) in health and disease | PubMed

Effect of an Asian-adapted Mediterranean diet and pentadecanoic acid on fatty liver disease: the TANGO randomized controlled trial | ScienceDirect

Pentadecanoic Acid (C15:0), an Essential Fatty Acid, Shares Clinically Relevant Cell-Based Activities with Leading Longevity-Enhancing Compounds

The Cellular Stability Hypothesis: Evidence of Ferroptosis and Accelerated Aging-Associated Diseases as Newly Identified Nutritional Pentadecanoic Acid (C15:0) Deficiency Syndrome

Ferroptosis: an iron-dependent form of nonapoptotic cell death | PubMed

Ferroptosis and Senescence: A Systematic Review | MDPI.com

Iron metabolism and ferroptosis in type 2 diabetes mellitus and complications: mechanisms and therapeutic opportunities | Cell Death & Disease | Nature.com

Ferroptosis mechanisms and regulations in cardiovascular diseases in the past, present, and future | Cell Biology and Toxicology | Springer.com

Iron metabolism and ferroptosis in nonalcoholic fatty liver disease: what is our next step? | Journals.Physiology.org

Revealed: Many Common Omega-3 Fish Oil Supplements Are Rancid | The Guardian.com