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Before we explore the uses of omega-3 for skin, let’s take a quick look at these fatty acids.
Omega-3 fatty acids are a group of essential polyunsaturated fatty acids (PUFAs). There are three main types of omega-3s: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). There are at least eight other omega-3 fatty acids including hexadecatrienoic acid (HTA), stearidonic acid (SDA), eicosatrienoic acid (ETE), eicosatetraenoic acid (ETA), heneicosapentaenoic acid (HPA), docosapentaenoic acid (DPA), tetracosapentaenoic acid and tetracosahexaenoic acid.
ALA must be converted to EPA or DHA before you can use it. Your body converts ALA to EPA and then to DHA, but only in small amounts. The unconverted ALA is stored in your body or converted to energy like other fats (DPA). Your body cannot produce omega-3 acids alone so you can get them through your diet or supplements.
These healthy fats play an essential role in various bodily functions, including brain development, supporting heart health, retina development, cell membrane function, regulation of inflammation, and cell proliferation. Recently, more research has shown a connection between omega-3 and acne treatment.
In this article, we will shed more light on the transformative power of omega-3 for skin and its uses in treating skin inflammatory diseases.
What Does Omega-3 Do for Your Skin?
Omega-3 fatty acids are popularly known for their numerous health benefits. They boost cognitive function, support heart health, and reduce the risk of depression and inflammatory diseases like type 2 diabetes, cardiovascular disease, asthma, and rheumatoid arthritis.
You might not know that these healthy fats help maintain healthy skin while reducing breakouts. High levels of omega-3 majorly act on the phospholipid bilayer of your skin. These fatty acids retain moisture, keeping your skin hydrated, soft, and supple.
Other uses of omega-3 for skin include treating hyperpigmentation and sunburn. Healthy omega-3 levels reduce the risk of deficiency. It also improves the dry, scaly skin and itching in people with atopic dermatitis, giving your skin a healthier and more youthful appearance.
Omega and Acne
Before considering the link between omega-3 and acne, let’s explore what causes acne.
Acne is a common skin condition primarily caused by inflammation. It usually appears red or pinkish, swollen, tender pimples on the face, neck, back, and chest. Acne occurs when hair follicles become clogged with excess oil, dead skin cells, and bacteria. Factors like hormonal imbalances, stress, and diet can worsen acne.
Omega-3s could be a natural remedy used to treat skin conditions. Here are some ways that it can improve or prevent acne:
Reduce inflammation
Consuming a diet high in refined sugars and dairy increases serum insulin and insulin-like growth factor (IGF)-1 levels. High IGF-1 levels cause acne lesions on the skin and increase the activity of inflammatory biomarkers like interleukin-1, which trigger a cascade of events.
Serum IGF-1 levels worsen the severity of acne by increasing the size of the oil gland and the number of lesions on the skin. Omega-3s possess anti-inflammatory properties that help reduce the redness, swelling, pain, and irritation of acne.
Balancing Hormones
IGF-1 increases androgen hormone levels, which leads to excess sebum production. The sudden increase in androgen levels during puberty, menstrual cycle, and menopause causes breakouts. Omega-3s regulate hormones like androgen, reducing sebum production and the severity of acne. They also decrease IGF-1 and prevent the hyperkeratinization of sebaceous follicles.
Improving Skin Barrier
Docosahexaenoic acid (DHA), a type of omega-3, is an essential structural component of the skin. It significantly strengthens the skin barrier and prevents acne-causing bacteria and irritants from penetrating the skin. This generally reduces the occurrence of breakouts, improving the appearance of the skin.
How To Use Omega-3 For Acne
While a few studies are promising, more research is needed to explore the connection between omega-3 and acne.
If you have acne, the best way to boost your omega-3 intake is to incorporate omega-3-rich foods into your diet. Eat at least 8 ounces (227 grams) of fatty fish weekly. There are concerns about the effects of mercury and other contaminants in fish. The Food and Drug Administration (FDA) recommends fish with low mercury content, such as salmon, cod, shrimp, etc.
In addition to consuming omega-3s through your diet, skincare products containing omega-3s are helpful. Look out for ingredients like fish oil, chia seed oil, or flaxseed oil on the ingredient labels of such products. These ingredients are known to nourish the skin and help reduce inflammation.
The American Academy of Dermatology does not recommend taking fish oil or omega-3 supplements for acne treatment. Always speak to your healthcare provider before using any skincare product or supplement.
Can Fish Oil Cause Skin Problems?
Fish oil is one of the most common types of omega-3 supplement. It is generally considered safe.
Is fish oil omega-3 good for skin? Yes. However, your body will react adversely if you are allergic to fish or shellfish. Symptoms include headache, diarrhea, wheezing, or difficulty breathing.
You may also notice skin reactions like eczema and hives. If you had eczema before using fish oil, it may get worse. If you notice any of these symptoms, kindly seek medical attention immediately.
What Foods Contain Omega-3?
Omega-3s are found naturally in adequate amounts in a variety of foods. EPA and DHA are primarily found in fatty fish, while ALA is in plant-based sources. Some nutrient-rich foods you can incorporate into your diet include:
- Fatty fish such as salmon, mackerel, tuna, herring, and sardines
- Seafoods such as mussels, oysters
- Nuts and seeds such as flaxseed, chia seeds, and walnuts
- Plant oils such as flaxseed oil, soybean oil, and canola oil
Foods such as certain brands of eggs, yogurt, juices, milk, and soy beverages are fortified with DHA and other omega-3s
Foods such as certain brands of eggs, yogurt, juices, milk, and soy beverages are fortified with DHA and other omega-3s
Potential Skin Health Benefits of Omega-3
In addition to its role in preventing acne, other omega-3 benefits for skin include:
Hydrate The Skin
Omega-3 fatty acids have a gentle, hydrating effect on your skin. They help strengthen your skin’s barrier while ensuring moisture is locked in. This completely transforms your skin, leaving it softer and plumper with a healthy glow. Studies have shown that consuming omega-3s increases hydration, especially for people with dry skin.
Protection From Sun Damage
While sunscreen does a great job at protecting your skin against harmful sun rays – ultraviolet A (UVA) and ultraviolet B (UVB) rays, omega-3s can offer an extra layer of defense and protection. They boost your skin’s resistance to sunburns and photosensitivity disorders caused by ultraviolet light. In some studies, omega-3s reduce the extent of UV damage and the risk of skin cancers and premature aging.
Anti-aging Effect
As you age, your skin gets thinner and loses its elasticity, which causes wrinkling. Consuming omega-3s reduces the appearance of fine lines and wrinkles while repairing worn-out skin tissues. Marine collagen boosts skin elasticity, making it firm and smooth. However, more research on the anti-aging effect of omega-3s is ongoing.
Promotes Healing of Wounds
Your skin acts as your body’s first barrier against the external environment. Wounds give pathogens access to the body and cause skin inflammation. Omega-3s contain antioxidants, which boost your body’s ability to promote cell repair processes. This helps cuts, acne scars, and other skin injuries heal faster.
Reduces the Risk of Skin Conditions
Omega-3s possess natural anti-inflammatory properties, which help soothe redness, irritation, and dryness, especially in people with sensitive skin. Research shows that omega-3s reduce skin conditions caused by inflammation, like eczema and psoriasis.
Potential Side Effects of Omega-3
Omega-3 supplement is generally safe and well-tolerated. However, you may experience side effects when these supplements are taken in high doses. Some potential side effects of omega-3 fatty acids include:
- Headache
- Heartburn
- Nausea, diarrhea, and other digestive issues: Some people experience stomach discomfort when taking high doses of omega-3 supplements. Taking omega-3 supplements with food can lower the risk of stomach upset.
- Bad taste or breath: When you burp after taking fish oil supplements, your breath and saliva may taste like fish. Choosing a high-quality omega-3 supplement purified to remove contaminants may reduce the fishy aftertaste.
- Body sweat that smells like fish
Higher doses of omega-3s have a blood-thinning effect and affect how your blood clots. If you take blood thinners like Warfarin and anti-hypertensive drugs or have a bleeding disorder, you need to talk to your doctor before taking omega-3 supplements.
How Does Omega-3 Interact With Your Skin?
Polyunsaturated fatty acids (PUFA) found in fish, especially DHA, reduce triglyceride levels. Triglycerides are harmful low-density lipoproteins (LDL) that contribute to cholesterol levels in the body.
Omega-3 is a PUFA, so the higher the level of unsaturated fatty acids, the more fluid and permeable the cell membranes will be. Omega-3 is integrated into the cell membranes in your skin, helping nutrients pass efficiently. It also influences how cell receptors function and cell signaling.
Your body uses eicosapentaenoic acid (EPA) to make molecules called eicosanoids. Eicosanoids are signaling molecules with chemical structures similar to those of EPA. These reduce inflammation, promote the growth of new skin cells, and improve the skin barrier’s function. These fatty acid metabolites also modulate the expression of genes involved in inflammation, aging, and wound healing.
Does Omega-3 Make Your Skin Clear?
It is hard to give a definite answer to this. However, several studies have proven that omega-3 has anti-inflammatory and hormone-regulating properties. It reduces the acne breakouts, leaving your skin smoother.
It is important to note that results may vary from person to person. Omega-3 should only be a part of your skincare routine. For the best results, you would need a more comprehensive approach, including a healthy diet and other lifestyle habits.
Frequently Asked Questions
Omega-3s are generally beneficial for treating acne. However, excessive intake of specific omega-3s can worsen acne in some people. It is safer to take omega-3s in moderate amounts. You can consult your healthcare professional for personalized guidance and recommendations.
The optimal concentration of omega-3s for skin health depends on how much omega-3 suits your health and the specific skin concerns. Most health organizations recommend a daily intake of 500 mg of EPA and DHA. Generally, a balanced ratio of DHA to EPA of 1:2 is recommended for overall health. You can speak to a dermatologist or nutritionist for personalized dosage recommendations.
The amount of time it takes for acne to improve varies from person to person. Some people may notice improvements within a few weeks, while others may take longer. Research on the action of omega-3 on acne is limited.
It is hard to tell how long it will take or if your acne may worsen or improve after using omega-3s. You must be consistent and patient when incorporating omega-3s into your skincare routine.
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