Essential Fats: 9 Warning Signs You Might Be Missing Them

Essential fats are just that — essential. They’re vital for every cell in your body, yet many of us simply aren’t getting enough. Historically, traditional diets across the Mediterranean and Asia were naturally rich in essential fats thanks to plentiful seafood and fresh produce. But today’s modern diet? Not so much.

These polyunsaturated fats — most famously the omega-3s — can’t be produced by the body, so we must get them from food. And if we don’t? The consequences can ripple through almost every system in our body, from our brain to our gut, skin, mood and even immunity.

So, how do you know if you’re running low? Here are the 9 most common signs of essential fat deficiency, plus practical steps to turn things around.

🩺 9 Signs You May Be Deficient in Essential Fats

• Low mood, depression or anxiety

• Dry, flaky skin or persistent skin issues

• Allergies and hay fever

• Digestive problems or IBS-type symptoms

• Attention and focus problems (in adults or children)

• ADHD symptoms in children

• Irritability and mood swings

• Dry eyes

• Brain fog or poor memory

If several of these sound familiar, it’s worth taking a closer look at your diet and your essential fat intake.

🥑 How to Rebuild Your Essential Fat Stores

1. Eat Oily Fish Several Times a Week

Aim for 2–4 portions weekly of oily fish like mackerel, salmon (wild if possible), sardines, fresh tuna or anchovies. These are the richest dietary sources of essential fats and deliver them in the form your body can use straight away.
💡 Tip: Try making a simple mackerel pâté — a delicious way to add more essential fats without much effort.

2. Add Plant-Based Essential Fat Sources

While plant sources don’t convert as efficiently, they still contribute to your overall levels and support your health. Include:

• Chia seeds

• Flaxseeds

• Walnuts

If you eat meat, choose grass-fed options, which are naturally higher in beneficial fats

If you’re serious about supporting your gut health, my online course, The Ultimate Gut Health Programme, is the perfect next step. It’s designed to help you calm your digestive system, avoid common triggers, and still enjoy delicious, satisfying meals.

This blog is just the tip of the iceberg — the course goes much deeper, giving you everything you need to truly soothe your gut, feel lighter, and reclaim your digestive comfort.

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3. Rebalance Omega-6 and Omega-3

Modern diets are flooded with omega-6, which competes with omega-3 for absorption. Too much omega-6 tips the balance towards inflammation, while essential fats like omega-3 are powerfully anti-inflammatory.

✅ Swap sunflower or vegetable oils for olive oil or coconut oil.
✅ Cut back on processed foods — a major source of omega-6.

🧠 Why Essential Fats Are So Vital

• Reduce inflammation throughout the body

• Support brain function and mental wellbeing

• Protect cardiovascular health

• Crucial for foetal development during pregnancy

• Support hormone production

• Balance mood and emotional health

💡 The Takeaway:

If you recognise any of the deficiency signs above, don’t ignore them. Small, simple dietary changes can have a profound effect — not just on how you feel day to day, but on your long-term health.

If you’d like personalised support on optimising your diet, I offer a FREE 30-minute consultation where we can explore what’s going on for you and how to get your gut health back into balance. Use the link, below, to book.