Dry Skin and Sore Joints? Omega-3s May Not Be the Cause

True omega-3 deficiency is uncommon, and everyday symptoms often have other explanations; getting these fats from food may matter more than supplements.

Dry skin, trouble focusing and sore joints are common complaints, which makes it easy to assume a missing nutrient is to blame — especially one as heavily promoted online as omega-3s.

These essential fats do support many parts of the body, including brain and heart health, immunity, vision and the body’s inflammatory response. Still, figuring out whether a person needs more omega-3s is not as simple as linking one symptom to a deficiency. Genuine omega-3 deficiency is rare, there is no widely accepted blood test cutoff for low omega-3 status, and many other health problems or nutrient gaps can produce similar issues.

That is why “I would be careful about describing certain common complaints as reliable signs that someone isn’t getting enough omega-3s,” says Lisa Young, a registered dietitian nutritionist, author of “Finally Full, Finally Slim” and an adjunct professor of nutrition at New York University.

Here is a look at what omega-3s do, which warning signs deserve more attention, and how to boost intake safely.

What Are Omega-3s, and Which Foods Provide Them?

Omega-3 fatty acids are a group of polyunsaturated fats the body uses for energy, cell membranes and signaling molecules that help regulate inflammation and other key functions, Young says.

The three omega-3 fatty acids considered most important to human health are alpha-linolenic acid, or ALA, eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA.

ALA is essential because the body cannot make it, so it must come from food. “It’s found in plant foods specifically, such as walnuts, chia seeds, ground flaxseed and canola oil,” says Yasi Ansari, a registered dietitian nutritionist and Los Angeles-based certified specialist in sports dietetics.

EPA “is involved in processes related to inflammation and cardiovascular health,” Young says, while DHA is a key structural component of the brain and eyes. Both are found mainly in fatty fish such as salmon, sardines, herring, mackerel and trout.

Federal dietary data suggest most Americans get enough ALA from food, Ansari says, but many may consume little EPA or DHA because they do not eat fish regularly.

What Are the Signs You Need More Omega-3s?

Although “true omega-3 deficiency is very uncommon in the United States,” Young says, there are a few possible signs to know about.

Because omega-3s help form cell membranes and support the skin barrier, too little can affect the skin’s ability to hold onto moisture. For that reason, the clearest signs of a severe deficiency are “dry, scaly skin and poor wound healing,” Ansari says. Even so, those problems are far more likely to stem from dry weather, eczema, diabetes, poor circulation, infection or another medical issue.

Eye symptoms such as dryness, irritation and blurred vision are also sometimes linked to low omega-3 intake because DHA is concentrated in the retina and fatty acids are part of the tear film. But allergies, long hours in front of screens, aging, contact lenses and eye diseases are much more common explanations.

Similarly, memory lapses, trouble concentrating or mood changes are sometimes blamed on low omega-3s because DHA is abundant in the brain. In reality, poor sleep, stress, anxiety, medication side effects and other medical conditions are more likely causes. Joint pain may also be associated with low omega-3s because these fats help regulate inflammation, but achy joints are rarely the result of omega-3 deficiency and are more often tied to an injury, osteoarthritis, an autoimmune disease or another condition.

Because omega-3 deficiency seldom causes obvious symptoms, “rather than looking for a particular symptom, I would look at your overall eating pattern,” Young says.

“If you rarely or never eat fatty fish and don’t regularly consume plant sources of ALA, that’s a good reason to take a closer look at your omega-3 intake,” Young says.

How to Get More Omega-3 in Your Diet

To raise omega-3 intake, “food sources are the best place to begin,” Young says, because “food provides a broader package of nutrients — and supplements aren’t a substitute for an overall healthy diet.”

That is one reason the American Heart Association recommends two servings of fish per week, especially fatty fish. It is also wise to “regularly incorporate plant sources like walnuts, chia seeds, ground flaxseed and canola oil,” Ansari says.

Supplements may help people who do not eat fish, Young says. Algal-oil supplements can supply DHA and, in some formulas, EPA. Fish-oil and krill-oil supplements usually provide both EPA and DHA, while flaxseed-oil supplements mainly provide ALA. Because omega-3 types and amounts vary widely from product to product, Young says it is important to read the supplement label rather than rely on the total oil amount listed on the front of the bottle.

She also cautions that high doses can cause nausea, heartburn, diarrhea or an unpleasant taste. Large doses have also been linked to a slightly higher risk of atrial fibrillation in some people with cardiovascular disease or those at high risk for it. Omega-3 supplements can also “interact with certain medications, so be sure to check with your healthcare provider before taking them,” Ansari says.

“For most people, though, it’s best to keep it simple,” Young says, “by thinking of omega-3s as part of an overall nutrient-dense eating pattern rather than something that needs to be ‘fixed’ with a supplement.”