Discover how Omega-3 fatty acids will get you glowing skin
In a world of social media filters and airbrushed magazine photography, it’s not unusual for you or anybody else to want clear, taut, glowing skin. In fact, skin care accounts for 41% of the global cosmetics industry, with a $188 billion revenue projected for 2026. Nowadays, it seems everyone wants to dip their finger into the fountain of youth by spending hundreds and thousands of pounds on skin treatments and ointments. Yet, like most conditions, what you eat could have the most significant impact on your skin. Scientists have long touted the benefits of omega-3 fatty acids. Eating a diet rich in omega-3 can reduce inflammation, improve your gut health and promote healthier hair and skin. For those seeking a glowing complexion, omega-3s may solve your quest for age-defying beauty without high costs. Here are several omega-3 fatty acids benefits for skin and how to use them to your advantage.
Fish: The best food to boost Omega-3 fatty acids
Numerous foods contain omega-3 fatty acids, but few compare to the amounts in oily fish and shellfish. According to the National Health Service (NHS), you should eat two servings of fish weekly — at least one of which should be from the oily fish list.
Because oily fish is usually more contaminated with pollutants, pregnant or breastfeeding women and young girls should limit their intake. Of course, this recommendation varies from person to person and could depend on factors such as food quality and deficiencies.
Examples of oily fish and shellfish include the following:
- Salmon
- Herring
- Trout
- Mackerel
- Sardines
- Oysters
- Mussels
- Scallops
Overall, fish contain other essential nutrients besides omega 3 that directly and indirectly benefit skin health, including vitamins D, A and B complex. For example, vitamin D can increase cell regeneration, while B vitamins may improve energy levels and metabolism.
Five Omega-3 fatty acids benefits for your skin
No one can fault you for wanting your face to glow — a perfect reason to increase your omega-3 intake. There’s even scientific evidence if you’re unconvinced of the omega-3 benefits for skin. Here are five changes you might notice when your body gets enough Omega-3 fatty acids.
- Balances Oil Production
Not enough oil — also known as sebum — makes your skin dry. Conversely, too much may result in acne. Everyone’s skin is different and produces oil in various amounts. However, achieving and maintaining more balanced oil production may come down to omega-3 acids.
According to one study, saturated fat increased sebum production — a standard component of Western diets. That’s why you may have clogged skin if your diet contains mainly processed foods, sugary goods and fried items.
Replacing saturated fats with natural omega-3 fatty acids is one of the most effective ways to reduce the amount of oil your body makes and ensure proper generation.
2. Reduces Acne
As a result of more balanced sebum production, you’ll likely experience less acne and blemishes. Of course, clogged skin may also result from genetics and hormonal changes. Nevertheless, it’s still worth upping your omega-3 intake.
Studies have shown that saturated fat content in Western diets is 10 times greater than omega-3 prevalence, mainly because our diets lack adequate fish and nutrient-dense plant-based foods. The same study also highlighted that consuming fish actually protected individuals from severe acne breakouts.
Better yet, omega-3s can prevent redness and irritation caused by some prescription acne treatments.
- Softens Dry Skin
Omega-3’s moisturising and anti-inflammatory effects can soften dry, peeling and itchy skin. Eczema impacts one in 10 adults in the United Kingdom and one in five children. Allergies, sun exposure, pollutants and weather changes could cause the condition.
An analysis of 28 studies on atopic eczema suggested that omega 3 fatty acids help create a skin barrier and reduced inflammation, decreasing crusting and itch. In another study, researchers found that supplementing omega-3s during pregnancy decreased eczema prevalence in children under three.
If you suffer from eczema, psoriasis or another skin-drying condition, you might find relief from omega-3 acids.
Who doesn’t enjoy a day at the beach? However, ultraviolet (UV) rays aren’t the friendliest to your skin, causing burns, blisters and hyperpigmentation. Fortunately, omega-3 can reduce inflammation and swelling induced by UVs.
If you’re wondering how to use fish oil for skin whitening, some studies suggest that omega-3s could potentially speed up healing and reduce infections and melanin production — expected outcomes of UV-related skin trauma.
- May Prevent Skin Cancer
Various studies have indicated that omega-3 benefits for skin reach beyond beauty standards — they may also play a role in cancer prevention and treatment. For instance, past research showed an 80% decreased risk of malignant melanoma when treatment comprised omega-3 acids with chemotherapy.
Other research highlights how omega-3s protect cells from oxidation, which promotes tumour cell growth and mutation. These findings are crucial as doctors seek new treatment possibilities for skin cancer patients.
How to Improve Your Skin With Omega-3s
Whether you want to clear away blemishes or use fish oil for skin whitening after UV damage, you can improve your complexion with omega-3s by modifying your diet.
To recap, eating oily fish and seafood provides sufficient omega-3 for healthy skin. However, always be aware of potential continents and purchase responsibly-farmed fish. Again, this is particularly important for girls and pregnant and breastfeeding women.
Other foods that are high in omega-3 acids include the following:
- Flaxseed
- Walnuts
- Chia seeds
- Hemp seeds
- Egg yolks
- Oatmeal
You can supplement with vitamins if you struggle to eat enough omega-3 acids daily. The British Dietetic Association recommends buying 450 milligrams (mg) of omega-3 supplements if you are an adult — that’s equal to eating one to two servings of fish weekly.
You can also apply omega-3 topically — many products are available with omega-3 fatty acids in the ingredients that the skin will absorb. For those who regularly meet their omega-3 recommendations, dislike fish and have difficulty swallowing pills, topical ointments can still give you the skin you want.
Make your skin glow With Omega-3 acids
More research is needed to understand omega-3 benefits for skin health fully — however, what’s currently available is a good indication of its positive effects. Your diet is a great place to start if you want a glowing complexion. If anything, boosting your omega-3 acids will benefit your health in other ways.
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Great post. Keep telling myself I need to get more fish in and Omega 3s. Great info here – especially letting us know what the britisdh Dietic Association recommendation for the average adult!
I have adult acne, which is so frustrating, but it’s definitely hormonal. Perhaps making sure I get enough Omega-3 fatty acids might reduce that!
Thanks xx