Omega-3 Deficiency Symptom Checklist, Foods, and Favorite Supplements

The typical Western diet is very high in omega-6 fatty acids (found in vegetable oils like soybean, corn, and sunflower oil, as well as processed foods). While omega-6s are essential, excessive amounts promote inflammation in the body.

Omega-3s (especially EPA and DHA) are anti-inflammatory. The goal is to balance the two.

Humans evolved with an omega-6 to omega-3 ratio of roughly 1:1 to 4:1. The current ratio for most Americans is between 10:1 and 20:1, heavily skewed towards omega-6.

The NIH has set an adequate daily intake level for omega-3.

However, a lot of people may need more to counterbalance the amount of omega-6's they consume.

Some symptoms of omega-3 deficiency, in relation to omega-6 intake, are:

• Fatigue

• Dry or rough skin

• Cuts and scrapes taking longer to heal than usual or longer than other people

• More inflammation or joint pain than usual or than others

• Brain fog

• Difficulty concentrating

• Memory problems

• Mood swings

• Going from happy to upset over little things

• Explosive temper

• Anxiety

• Depression

• ADHD-like symptoms (especially in children)

• Blurred vision

• Dry eyes

• High blood pressure

• High blood triglycerides

• Irregular heartbeat

• Cuts and scrapes clot faster than usual or faster than others

• Getting colds or the flu more often than usual or more frequently than others

• Flares of autoimmune disease

• Chronic inflammatory conditions like arthritits, eczema, asthma

• Dry, flaky, or itchy skin

• Red, irritated patches on skin

• Dandruff

• Brittle hair

• Hair thinning or hair loss (all over head, not in patches)

• Soft or brittle nails

• Difficulty with night vision

• Poor growth or developmental delays (in children)

• Behavioral issues such as aggression or hyperactivity (in children)

• Learning difficulties

Increasing Your Omega-3 Intake

Getting your omega-3 intake from food isn't easy, but it's achievable.

Some foods high in omega-3 are:

1. Fatty Fish: The absolute best sources. A 3.5-ounce (100g) cooked serving provides:

• Mackerel: ~ 4,580 mg of EPA & DHA (King mackerel is high in mercury; opt for Atlantic or Spanish mackerel).

• Salmon (especially wild-caught): ~ 2,150 mg (Farm-raised is also a very good source, usually around ~1,800 mg).

• Herring: ~ 2,150 mg

• Sardines (canned in oil): ~ 1,480 mg (Also an excellent source of calcium if you eat the bones!).

• Anchovies: ~ 1,200 mg

• Tuna (Bluefin): ~ 1,700 mg (Canned light tuna is a more affordable and lower-mercury option with ~250 mg per serving).

• Rainbow Trout: ~ 1,000 mg

• Oysters: ~ 670 mg (Also high in zinc).

2. Fish Roe (Caviar): A very concentrated source, with about 6,800 mg per tablespoon, but it's typically consumed in small quantities due to cost.

3. Seaweed and Algae: The only primary plant source of pre-formed EPA and DHA. This is crucial for vegetarians and vegans.

• Algal Oil: Available in supplement form (softgels or liquid), this is how fish get their omega-3s. It's a direct, sustainable source.

• Edible Seaweeds (e.g., Nori, Wakame, Spirulina, Chlorella): While not as concentrated as algal oil supplements, they are excellent whole-food sources to incorporate into your diet.

Supplements:

If getting your omega-3 intake via food isn't achievable, you can take omega-3 supplements. Some of our favorites are:

For Adults:

Nordic Naturals Soft Gels (1280mg/ 2 soft gels): Amazon link

Carlson Labs Elite Omega-3 Soft Gels (1600mg/ 2 soft gels): Amazon link

For Kids (and Adults!):

Nordic Naturals Zero Sugar Ultimate Omega Gummy Chews in Tropical Fruit (1200mg/ 2 chews): Amazon link

Barlean's Omega 3 Fish Oil Liquid Supplement for Kids, Chirpin' Slurpin' Lemonade (540mg/ 1.5tsp): Amazon Link