HOME . LEARN . THE JOURNAL .

BREAKING DOWN OMEGA-3 BENEFITS FOR SKIN

SKIN SCIENCE

Breaking down omega-3 benefits for skin

Liz Thompson May, 20, 2020

Freelance writer, green beauty expert, coffee drinker, beach bum wannabe

Following a healthy skincare regimen throughout the year is the best way to
support your body's skin for the long haul. But your diet also plays a hugely
Where to Buy
important role! Case in point: The omega-3 benefits for skin simply can't be
ignored.

New research suggests a balanced gut microbiome can play a pivotal role in
determining the way skin behaves. For instance, omega-3s (the fatty acids
found in fish oil and other seafood) can help maintain gut health and give skin
a soothed, glowing appearance. If you're not getting enough omega-3s in your
diet, it's important to understand what you may be missing out on — and how
to turn the situation around!

Here are answers to six of the most commonly asked questions about omega-3
benefits for skin.

1. What are omega-3 fatty acids, and what

do they do for skin?
Omega-3 fatty acids are essential nutrients found in certain foods. They can
serve to regulate the skin's oil production, improve balanced hydration, subdue
breakouts and minimize signs of aging. Omega-3s can also help soften rough,
dry skin and have a soothing effect on irritation and dermatitis.

But that's not all! Research shows that regularly taking fish oil may boost the
skin's immunity to UV damage and skin cancer.

2. What foods
contain omega-3s?
The most well-known food to be
packed with these nutrients is fish
oil. Think that suggestion sounds a
little too ... fishy? Flax seeds, chia
seeds and soybean oil are all
vegetarian sources of omega-3s. The
difference is that omega-3s from fish oil are readily absorbed upon
consumption, while plant forms need to be converted first in the body before
they can be used.

3. How do omega-3sWhere
interact
to Buy with skin?
Getting your omega-3s through fish oil supplements or other foods can
improve the fatty acid composition in your skin and balance its inflammatory
response. In other words, skin stays softer and less inflamed! Keeping your fatty
acid levels up also helps to minimize the effect of sun damage and improve
sensitive skin conditions.

4. What is the best concentration for

omega-3 benefits for skin?
There's actually no set recommendation for how much omega-3 you need.
However, health experts recommend adults get 500 mg per day, or the
equivalent of two servings of fatty fish per week. This is your ticket to
improvements in your overall wellness, not to mention supple, radiant skin.

5. What are the myths surrounding omega-3

fatty acids?
Omega-3 supplementation is a hot topic right now, which means myths
abound. One of the most common misconceptions is that any fish is a good
source of omega-3s. In reality, different fish contain different levels of certain
nutrients! The discrepancies are either due to the biological makeup of the fish
or because they were raised in less-than-healthy conditions. Safety is also a
factor. It's often best to eat smaller fish — which are less likely to contain high
levels of mercury — or supplement your diet with a high-quality fish oil.

Once you've chosen the best way to get your omega-3s, keep in mind that you
only need up to 500 mg per day. No need to waste your money on highly-
concentrated capsules that can wind up costing you thousands!

Additionally, maybe you've read that plant sources of omega-3s work the same
way as fish oil. That isn't exactly true. It's important to know that omega-3s
need certain components to become active. While plant omega-3s contain the
acid that rejuvenates skin, they lack the other components that unlock the
awesome benefits you're after. Fish oil, on the other hand, contains both the
acids and the active components.
Where to Buy
6 What should you keep in mind when
6. What should you keep in mind when
consuming omega-3s?
Not all omegas offer the same benefits. For example, omega-6 fatty acids may
sound like omega-3's more powerful sibling, but in practice, the two compete
for the same enzymes that activate the fatty acids in the body. When omega-6
levels are high, they can actually cause inflammation and decrease the
effectiveness of omega-3s. Chances are good that your diet already includes
plenty of omega-6s — most people actually tend to get too much of them!

Read This Next

SKIN SCIENCE

How to Identify & Help A Baby’s

Dry Skin
September, 17 2021

Recommended Stories

Where to Buy