Omega-3 deficiency: what are the consequences?

Omega-3 fatty acids: effects and foods Reading Omega-3 deficiency: what are the consequences? 6 minutes Next Omega-3 foods: These are the best sources

At the end of the article there is a voucher for our Vegan Omega-3 waiting for you.

It’s worth reading on!

How does an omega-3 deficiency occur?

An omega-3 deficiency occurs primarily when not enough omega-3 fatty acids are consumed through food. According to the German Nutrition Society (DGE), the daily requirement of omega-3 fatty acids makes up 0.5% of the energy consumed . [1] The European Food Safety Authority also recommends consuming 250-500 mg of DHA and EPA daily. [2]

Since fish is the main source of the omega-3 fatty acids EPA and DHA, a deficiency is often associated with low fish consumption. In countries where a lot of fish is consumed, such as Japan, Alaska and Norway, the population is better supplied with omega-3 than in Germany.

In addition, a poor omega-3 to omega-6 ratio in the diet can lead to an omega-3 deficiency. This is because they are both processed by the same enzymes and therefore compete with each other. If you consume a lot of omega-6 fatty acids, you need more omega-3.

In today's diet, the ratio is shifting more and more towards omega-6 due to a high consumption of vegetable oils such as sunflower oil. In our ancestors in the Stone Age, the omega-6 to omega-3 ratio was estimated to be 1:1 . According to current knowledge, the ratio should be less than 5:1 . [3] In fact, however, in the modern diet it is often up to 15:1 ! [4]

Consequences of an Omega-3 deficiency

Because omega-3 has so many important functions in the human body, it's not surprising that a deficiency increases the risk of health problems.

A lack of omega-3 increases the risk of the following diseases:

· Psychiatric disorders

Omega-3 deficiency is very common in people with depression . [5] Low omega-3 levels even increase the likelihood of committing suicide . [6] The effect of omega-3 on mental health is probably due to the fact that these fatty acids reduce inflammation in the brain . They also improve blood flow to the brain.

Omega-3, deficiency, depression

· Neurological disorders

The brain is made up of 60% fat and the omega-3 fatty acid DHA is the most abundant. Omega-3 fatty acids have important structural functions in the brain. Every nerve cell contains omega-3 in its membrane.

Low omega-3 levels are associated with poorer brain performance, reduced memory and longer reaction times . [7] Conversely, cognitive function can be improved by supplementing with omega-3. In addition, increasing omega-3 levels helps to reduce age-related loss of brain matter. [8]

· Cardiovascular diseases

People with low DHA and EPA levels have an increased risk of sudden cardiac death, heart attack and stroke . [9] There is also a link between omega-3 deficiency and high blood pressure . [10] Conversely, an increase in the omega-3 index lowers blood pressure and heart rate. Blood lipid levels (triglycerides) and inflammatory markers are also lowered , thereby reducing other risk factors for cardiovascular disease . The European Society of Cardiology (ESC) therefore supports the use of omega-3 fatty acids to prevent cardiovascular disease.

· Pregnancy complications

Low omega-3 levels can cause premature birth . [11] Conversely, omega-3 supplementation can reduce the risk of premature birth and complications during birth. Since the unborn child uses most of the omega-3 fatty acids, omega-3 supplementation can probably also reduce the risk of postpartum depression in the mother. [12]

Omega-3, deficiency, premature birth, pregnancy

How to determine an Omega-3 deficiency

There are two ways to find out if you are getting enough Omega-3.

1) Keep a food diary

It's best to keep a food diary for a few weeks to get an idea of how much omega-3 you're consuming. Also document how much omega-6 fatty acids you're consuming so you know if the omega-3 to omega-6 ratio in your diet is good.

2) Have a fatty acid profile determined in the blood

A more accurate method to determine the status of your omega-3 supply is to have a fatty acid profile determined in your blood . This measures the percentage of DHA and EPA in the erythrocytes (red blood cells). An omega-3 index between 8% and 11% is ideal. [13] An index between 4% and 8% is considered a moderate omega-3 deficiency. Below 4% represents a severe omega-3 deficiency.

How to correct or avoid an Omega-3 deficiency

Theoretically, you can meet your omega-3 needs by eating fish several times a week . Fatty fish such as mackerel, salmon and herring are particularly good sources of omega-3.

In reality, however, many people unfortunately do not consume enough omega-3 fatty acids through their diet. In this case, it makes sense to supplement omega-3 with a high-quality dietary supplement . The omega-3 algae oil from Viktilabs provides EPA and DHA in a ratio of 1:3, which is particularly inexpensive. Since it is plant-based omega-3 from algae, it is also suitable for vegans.

Omega-3, deficiency, fish

Conclusion: An Omega-3 deficiency is preventable

Since omega-3 fatty acids have so many important functions in the body, it is not surprising that a deficiency has health consequences . Many people do not consume enough omega-3 in their diet. However, a deficiency can easily be remedied or avoided by supplementing with DHA and EPA.

You can find out what the best sources of omega-3 foods are in this article.