What happens if you don't consume enough healthy fats?
Written by
Tran Quang
Reviewed by
Prof. Graham Pierce, Ph.D.Lack of healthy fat intake results in essential fatty acid deficiency that can have serious repercussions. Your body requires these nutrients for crucial biological functions, including hormone production and brain health. Without adequate omega-3 and omega-6 fatty acids, systems break down, both externally and internally.
Skin & Hair Issues
- Dry, flaky skin develops due to impaired moisture retention
- Hair becomes brittle and loses natural shine
- Slow wound healing from reduced cell membrane integrity
Vitamin Absorption Failure
- Fat-soluble vitamins A, D, E, K cannot be absorbed
- Leads to weakened bones and poor immune function
- Night vision deteriorates without sufficient vitamin A
Hormonal & Cognitive Impacts
- Reproductive hormones like estrogen drop abnormally
- Brain fog and memory lapses occur frequently
- Increased depression risk from neurotransmitter imbalances
Prevention begins with daily sources of omega-3 fatty acids. I recommend consuming 1oz of walnuts or 2 tablespoons of chia seeds daily. These will provide ALA, which will be converted into EPA/DHA. It's best to combine Omega-3 consumption with vitamin-rich vegetables for full absorption. Regular consumption will help you avoid the premonitory symptoms.
If you develop symptoms, adjust your fat ratios. Sometimes, that might look like increasing the consumption of fatty fish to three meals a week and eliminating omega-6 oils. Monitor any skin and energy improvements every week. Most people experience some change within 2 weeks of making consistent changes.
If significant deficits are present, consult a professional counselor. If you are experiencing hormonal alteration(s) and/or vision impairment, get in touch with a nutritionist. They may recommend lab work and short-term supplementation before a food-based solution. Food-based solutions should always be your priority over supplements, as they enable the body to replenish itself.
Read the full article: 10 Healthy Fat Sources for Better Health
