Omega-3 deficiency emerging as a major risk to heart and metabolic health: Experts

A growing body of research shows that a widespread deficiency in Omega-3 fatty acids, essential nutrients known for their protective effects on the heart and metabolism is quietly affecting millions worldwide including a large portion of India’s population, health experts said.

Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), play a vital role in regulating inflammation, maintaining optimal triglyceride levels, supporting healthy blood pressure and contributing to the normal functioning of blood vessels. Yet, despite increasing awareness of nutrition, nearly three-quarters of people have not met their daily requirements, experts said.

“The Omega-3 gap is one of the most under-recognised nutritional issues in clinical practice,” Veena V, Chief Clinical Dietician and Head of the Department of Clinical Nutrition and Dietetics at Aster Whitefield Hospital told Firstpost. “Modern diets tend to be deprived of omega-3 rich foods like fatty fish, seeds and nuts, while relying heavily on processed and refined food products. As a result, many are unknowingly living with a deficiency that can harm cardiac and metabolic health,” she said.

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Unlike some nutrient shortages that cause obvious symptoms, Omega-3 deficiency often goes unnoticed. But its impact accumulates over time: chronic inflammation, hardening of the arteries, endothelial dysfunction and an imbalance in blood lipid metabolism can all follow, contributing to conditions such as hypertension, coronary artery disease and stroke.

For individuals with insulin resistance or type 2 diabetes, the lack of Omega-3 compounds the risk as Dr Manisha Arora, Director of Internal Medicine at CK Birla Hospital (Delhi) said. “Omega-3 fatty acids help improve insulin sensitivity and reduce chronic inflammation — two crucial factors in reducing cardiovascular complications among people with diabetes,” she said. “Without adequate intake, people are more likely to have higher triglyceride levels, poor glycemic control, and increased risk of heart disease,” she added.

One of the major reasons for insufficient Omega-3 intake in India is dietary patterns, Dr Arora added. Fatty fish such as salmon, sardines and mackerel, the most effective sources of EPA and DHA are eaten infrequently. While foods like flaxseeds and chia seeds contain the precursor ALA (alpha-linolenic acid), the body converts ALA to EPA and DHA in very limited amounts, reducing the overall benefit.

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Traditional cooking practices also contribute to the problem because Omega-3 fats can break down at high temperatures, which are common in Indian kitchens. Carbohydrate-heavy diets that overlook healthy fats further widen the gap.

Both experts emphasised that addressing this deficiency calls for consistent dietary habits. Regular consumption of fatty fish, flaxseeds, chia seeds, walnuts, or clinically recommended Omega-3 supplements can help bridge the gap and support cardiovascular and metabolic health. “Omega-3 may not be a panacea on its own but it remains a potent preventive nutrient whose importance should not be overlooked,” Veena said.