Omega-3 fatty acids, also known as "healthy fats," can help improve your heart, brain, and eye health and support healthy joints. However, your body can't naturally produce these healthy fats—you can only get them through diet or supplements. And, unsurprisingly, if you don't get enough omega-3, you could experience an omega-3 deficiency and subsequent symptoms.
Why is omega-3 important?
Omega-3 is a type of fat found in your body's cells needed for energy production, as well as heart, brain, and eye health. These healthy fats also play a role in your immune system and regulating inflammation, so your body must have enough to support your long-term health. Our bodies, however, do not produce these fatty acids naturally, and they must come from food, such as fish, nuts, and seeds, or from dietary supplements1, 2.
How to tell if you're low in omega-3
Because your body doesn't produce omega-3 fatty acids naturally, it's possible to have an omega-3 deficiency if you're not consuming a diet of these healthy fats or taking supplements. But, keep in mind that doctors don't regularly test your levels, and many symptoms of a deficiency overlap with those of other conditions.
Take a look at some of the most common symptoms of low omega-3.
Dry or irritated skin and hair
Omega-3 helps your skin retain moisture and protects it from irritants. If you have a deficiency, you may experience dry or scaly skin or dermatitis, an inflammation of the skin. Along with dryness, you may notice more acne breakouts.
This lack of moisture retention can also affect your hair. You may notice changes in texture and density, specifically thinning hair and hair loss3, 4.
Dry Eyes
Omega-3 also helps moisturize your eyes and may support tear production, which is why some eye doctors may recommend fish oil supplements to relieve dry eye syndrome3. Many conditions can lead to dry eyes, so always consult a medical professional first.
Joint pain
One of the main benefits of taking omega-3 supplements is that they help manage joint discomfort. So, if you're starting to feel a lot more aches and pains than usual, it could be because of an omega-3 deficiency. Healthy fats help maintain our cells' structural integrity and help support joint flexibility4. Be sure to discuss severe pain with your doctor, though, to check for osteoarthritis.
Mental health issues
An omega-3 deficiency could cause mood swings. Researchers have studied5 the efficacy of omega-3 polyunsaturated fatty acids (with the greatest focus on docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA)) in improving depression. Studies indicate that people experiencing anxiety and depression have lower polyunsaturated fatty acids, and taking fish oil supplements reduced symptoms of depression3, 4.
Why you should choose OmegaVia
If you're concerned about low omega-3 symptoms, the easiest way to increase your intake is with supplements. OmegaVia offers supplements containing DHA and EPA that promote better eye and heart health, help manage joint pain, and improve cognitive function.*
From EPA 500 to DHA 600, OmegaVia products often contain more EPA and DHA per pill than standard omega-3 supplements.
All fish-oil supplements contain triglycerides from sustainably sourced sardines, anchovies, and mackerel and come in softgels with an enteric coating to minimize burping and stomach upset.
If you're pregnant or allergic to fish, you can choose our Vegan Omega-3 Softgels or Prenatal Omega-3 DHA.
*Individual results may vary. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Frequently asked questions
What foods are naturally highest in omega-3 fatty acids?
To increase your omega-3 fatty acid levels, incorporate fatty fish like salmon, sardines, mackerel, trout, herring, and canned light tuna into your diet. Just be mindful of consuming too much mercury. Stick to no more than 12 ounces of low-mercury fish (salmon, herring, and mackerel) per week, and no more than 4 ounces of fish with a medium amount of mercury (albacore tuna, snapper, and grouper).
Nuts and seeds also provide a good dose of omega-3 fatty acids. The best sources include walnuts, chia seeds, flaxseeds, and hemp seeds, plus flaxseed and soybean oils6.
Can an omega-3 deficiency cause serious health problems if left untreated?
Yes. Your body doesn't naturally produce omega-3 fatty acids, so you must include them in your diet or take supplements. An omega-3 deficiency can put you at a greater risk for cardiovascular disease, such as high blood pressure and elevated triglycerides.
Omega-3 also helps with cognitive health, so you could be at risk of memory decline or Alzheimer's disease, as well as mental health disorders like depression and anxiety. Lastly, because omega-3 reduces inflammation, you could experience increased joint pain2, 3, 4.
How long does it take to correct an omega-3 deficiency with supplements?
In general, it can take 12 weeks or longer to bring your DHA and EPA levels up to the recommended amount. You might see low omega-3 symptom relief, like improvement to skin and hair, a bit sooner than that, but expect to see full benefits closer to four months7.
Can you test your omega-3 levels at home?
Yes, you can find some at-home testing kits that you can purchase online. These kits require you to collect a blood sample by pricking your finger and mailing it back to the provider. It may take a couple of weeks to see the results.
You can request a blood test either through a local lab or via your doctor. Your doctor will likely ask you to fast before the test to ensure accurate results. It's best to speak with your doctor so you can work on a proper dietary plan and have them monitor your levels over time3.
How much omega-3 do you need daily to avoid deficiency?
It's best to take 250-500 mg of combined EPA and DHA omega-3 fatty acids daily to avoid deficiency. You should talk to your healthcare provider about testing your levels and seeing how much omega-3 you'll need. Combining a healthy diet rich in fatty fish with omega-3 supplements can help you easily reach recommended levels2.
Sources
- Johnson, B. (November 2022). Importance of Omega-3 Fatty Acids. Kendall Reagan Nutrition Center. Retrieved June 15, 2026, from https://www.chhs.colostate.edu/krnc/monthly-blog/importance-of-omega-3-fatty-acids/
- (18 July 2022). Omega-3 Fatty Acids. National Institutes of Health. Retrieved June 15, 2026, from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
- Panoff, L. (6 January 2021). 5 Signs and Symptoms of Omega-3 Deficiency. Healthline. Retrieved June 15, 2026, from https://www.healthline.com/nutrition/omega-3-deficiency
- Wicks, L. (14 February 2026). 5 Sneaky Signs You Might Not Be Eating Enough Omega-3s. EatingWell. Retrieved June 15, 2026, from https://www.eatingwell.com/signs-you-may-not-be-eating-enough-omega-3s-11902633
- Liao Y, Xie B, et al. (5 August 2019). Efficacy of omega-3 PUFAs in depression: A meta-analysis. Translational Psychiatry. Retrieved June 24, 2026, from https://pubmed.ncbi.nlm.nih.gov/31383846/
- (21 January 2026). Omega-3 in fish: How eating fish helps your heart. Mayo Clinic. Retrieved June 16, 2026, from https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/omega-3/art-20045614
- Dempsey, M., Rockwell, M., et al. (18 January 2023). The influence of dietary and supplemental omega-3 fatty acids on the omega-3 index: A scoping review. Frontiers in Nutrition. Retrieved June 16, 2026, from https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2023.1072653/full
