How can you tell if you’re deficient in essential fatty acids (EFAs)? Here are some clues.

There are two families of EFAs, the omega 6s and the omega 3s.

Omega 6 Deficiency

Dry, flakey skin is the cardinal sign that you aren’t getting enough omega 6, which maintains the skin barrier against excessive water loss. Your skin should be soft and velvety, but water loss can lead to “alligator skin,” “chicken skin,” thick patches of skin, cracked skin (especially on heels or fingertips), or frequent nosebleeds. Also look for brittle nails that break easily; dry eyes; dry, dull and unmanageable hair; dandruff or hair loss; itchy skin, eczema and other skin lesions. Canker sores in your mouth may be another sign. Water Loss can lead to excessive thirst.

Other signs of deficiency include poor immunity, wounds that are slow to heal, PMS and other reproductive problems, kidney malfunction, joint pain and heart beat abnormalities.

Omega 3 Deficiency

Fatigue can be caused by many things, and omega-3 deficiency is one of them. As components of cell membranes, EFAs give them the fluidity they need to admit nutrients and expel toxins. One of these nutrients is oxygen. Omega 3s also help transport oxygen across cell membranes. Without enough oxygen, metabolism falters; we tire easily and put on weight.

The brain is 60% fat; one of the omega-3 family of fatty acids, DHA (docosahexaenoic acid), makes up the highest percentage of this fat. So it’s not surprising that deficiencies would affect memory and other cognitive skills or be connected with irritability, hyperactivity, depression, anxiety and even violence.

Eicosanoids made from omega 3s reduce inflammation, so anything with an “-itis” (like arthritis, gastritis, etc) will be made worse by deficiency as will allergies and all chronic diseases.

Other symptoms include impaired vision, poor motor coordination, tingling in the limbs, high blood pressure, water retention, and digestive problems.

You Can Lack Either of the EFAs, or Both.

Most people are deficient in omega-3 fatty acids to one degree or another. But although it’s less common, because more and more people are now taking omega-3 fatty acid supplements, some are getting too much, creating an omega-6 deficiency.

That’s what happened to world-class fats expert Udo Erasmus, author of the classic, Fats that Heal; Fats that Kill. After consuming flax oil (high in omega 3s) for years, he found he had become omega-6 deficient. His current blend, Udo’s Oil 3-6-9, combines the highest quality omega-3, omega-6 and omega-9 oils and is perfect for maintaining good EFA balance.

It’s also possible to consume a lot of damaged omega 6s (as in refined oils and roasted nuts) and still lack healthy omega-6 fats.

If you’re taking in plenty of EFAs and still experience deficiency symptoms, it’s probably because you’re not converting enough of the parent oils into their respective family members. Try adding cod liver oil or fish oil for premade omega 3 fats EPA and DHA and evening primrose oil or borage oil for premade omega 6 fat GLA.