Dry skin, low energy, and weak hair are signs of Omega-3 deficiency.

Your body may be suffering from a lack of an essential nutrient: omega-3 fatty acids, without realizing it. This deficiency can manifest itself in a variety of ways, from dull skin to unusual hair loss or a constant feeling of exhaustion. Although it may seem exaggerated, a lack of sufficient omega-3 may be affecting your daily well-being more than you think.

Many people don't achieve adequate levels of this key nutrient, which is reflected in both their physical appearance and their emotional state. If you've been feeling low on energy, unfocused, or experiencing unexplained mood swings lately, this might be a good time to review your diet.

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Omega-3 is a fundamental fatty acid that the body cannot generate on its own, so it must be obtained through diet or supplements. There are three main types:

• ALA (alpha-linolenic acid): Found in plant foods such as flax seeds, chia seeds, and walnuts.
• EPA and DHA: present in oily fish such as salmon, mackerel, and sardines.

Its impact on the body is broad: Improves cardiovascular health, keeps skin supple, adds shine to hair, helps maintain good spirits, and has anti-inflammatory properties. that benefit the health of joints and skin, especially in cases of acne or redness.

How do you know if you have an omega-3 deficiency?

The tricky thing about this deficiency is that its signs often go unnoticed in the early stages. Many symptoms can be confused with stress, tiredness or lack of sleep. However, if you identify several of these signs, you could be facing a nutritional alert:

• Dry, dull or irritation-prone skin.
• Weaker, brittle or more hair loss.
• Nails that break easily.
• Persistent fatigue, even with adequate sleep.
• Difficulty concentrating or remembering simple things.
• Sudden mood changes, anxiety or irritability.
• Joint or muscle pain without an obvious cause.

If you identify with several of these points, your body may need an omega-3 boost.

What can cause this deficiency?

The cause is often dietary habits. Many people don't eat enough fatty fish, or their diet contains too much omega-6, which competes with omega-3 in the body and reduces its absorption. Some common causes include:

• Diets low in fish such as tuna, salmon or sardines.
• High consumption of refined vegetable oils (corn, soy, sunflower).
• Diet based on processed products.
• Vegan or vegetarian lifestyle without proper planning.
• Digestive problems that prevent proper absorption of fats.

How to easily increase your omega-3 levels?

It's not necessary to make extreme changes to improve this situation. Some simple actions can make a big difference:

• Incorporate oily fish into your meals at least twice a week.
• Add chia seeds, flax seeds, or walnuts to your everyday dishes.
• Replace refined oils with extra virgin olive oil or linseed oil.
• Look for products enriched with omega-3, such as some plant-based milks or eggs.

Consult a specialist about taking omega-3 supplements, such as fish oil or algae, especially if you don't consume animal products.

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Once you increase your omega-3 intake, the positive effects are immediate. For some people, changes are noticeable within days; for others, within a few weeks:

• The skin regains softness and becomes more luminous.
• Hair grows stronger and with natural shine.
• Nails become stronger.
• An increase in vitality and motivation is felt.
• Improves concentration and reduces emotional ups and downs.
• They reduce discomfort related to inflammation, such as acne or joint pain.

Furthermore, taking care of the levels of this fatty acid not only has aesthetic benefits, but also prevents chronic diseases such as depression, heart problems and cognitive decline.

Often, small nutritional imbalances can have a big impact on how you feel and how you look. If you've noticed your energy has dropped, your skin has become dull, or your mood is unstable, it might be time to check if you're getting enough omega-3s. The solution isn't complicated: it's within reach through your daily diet and conscious choices that can restore balance to your body.

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