Skin Health and Omega-3s

Skin
Written By Lara Dawe

If you have been in a consult with me, you will know how much I LOVE omega-3s for skin health.

Shockingly, a survey of over 12,000 Australians revealed that 80% of individuals were not meeting the recommended daily intake for omega-3 fatty acids. Given that our modern diets are often overloaded with omega-6 fats, which can dehydrate skin cells and increase inflammation.

Omega-3 fatty acids are essential polyunsaturated fats that our bodies cannot produce on their own. Therefore we must obtain them through diet or supplementation. The three main types of omega-3s are:

  • EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid): Found in fatty fish and seafood, these are particularly effective for reducing inflammation and improving skin health.

  • ALA (Alpha-linolenic acid): Found in plant-based sources like flaxseeds and walnuts, ALA provides a precursor to EPA and DHA, though the conversion is limited in humans.


Omega-3s and Your Skin Cells

Our diets today are often rich in omega-6 fatty acids, found in processed foods, seed oils (like sunflower or corn oil), and packaged snacks. This imbalance disrupts the structure of our skin cell membranes, leaving them dehydrated, inflamed, and prone to issues like acne and eczema. By increasing omega-3 intake, you can restore the balance of polyunsaturated fatty acids in your skin's membranes, improving hydration, reducing inflammation, and supporting the skin's natural healing processes. Omega-3s also improve the quality of your sebum (skin oil) making it more watery, so it doesn’t clog your skin pores.


How Omega-3s Help with Skin Health

  1. Boosting Skin Immunity with ALA Derivatives

    Derivatives of ALA can strengthen the skin's immune response by modulating T cells, reducing inflammation, and supporting the skin's structural integrity. This is particularly helpful for conditions like acne, psoriasis, and dermatitis, where inflammation and immune dysregulation play a central role.

  2. Hydration and skin barrier repair
    Omega-3 fatty acids are important for maintaining the skin's moisture barrier. They strengthen the lipids in the outermost layer of the skin (stratum corneum), helping to:

    • Retain moisture.

    • Prevent water loss.

    • Reduce dryness and flakiness.

    With a well-hydrated skin barrier, the skin appears plumper, smoother, and healthier.

  3. Fights Premature Aging
    Omega-3s possess potent antioxidant properties that neutralise free radicals, reducing oxidative stress caused by UV exposure and pollution. Additionally, omega-3s help maintain collagen levels, promoting elasticity and reducing wrinkles.

  4. Restoring Epidermal Balance and Reducing Inflammation
    Insufficient omega-3 intake can lead to an overproduction of certain keratins (e.g., K6, K16, and K17), which are linked to abnormal skin cell turnover and inflammation in conditions like eczema and acne. Omega-3s help regulate these keratins, promoting epidermal homeostasis and reducing redness and irritation.


Omega-3 rich foods

  1. Fatty Fish: Fatty fish like salmon, mackerel, sardines, trout, and tuna are excellent sources of omega-3s. Aim to include these fish in your diet at least two to three times a week to reap the benefits of their high EPA and DHA content.

  2. Flaxseeds and Chia Seeds: These tiny seeds are rich in ALA, a plant-based omega-3 fatty acid. Add ground flaxseeds or chia seeds to your smoothies, porridge, yogurt, or baked goods for a boost of omega-3s.

  3. Walnuts: Walnuts are not only a delicious snack but also a good source of ALA. Sprinkle them on salads, porridge, or incorporate them into your favourite recipes to enjoy their omega-3 benefits.

  4. Hemp Seeds: Hemp seeds are another plant-based source of omega-3s, specifically ALA. They can be sprinkled over salads, added to smoothies, or used in baking for an omega-3 boost.

  5. Algal Oil: Algal oil, derived from algae, is an excellent alternative for those following a plant-based or vegetarian diet. It is rich in EPA and DHA, similar to fish oil, and can be found in supplement form.

Why Omega-3s Are Non-Negotiable for Long-Term Skin Health

Omega-3 supplements should be taken consistently over the long term, and here’s why: these essential fatty acids, rich in EPA and DHA, cannot be produced by your body. They help in repairing the skin barrier, reducing inflammation, and maintaining a watery viscosity in your skin’s natural oils, key factors in preventing breakouts and supporting clear, hydrated skin.

While omega-3s are found in foods like oily fish, hemp seeds, walnuts, olive oil, and chia seeds, most people don’t get enough through diet alone. That’s why omega-3 supplements are a non-negotiable part of my skincare routine. With consistent use, you can expect to see improvements in your skin within 4–6 weeks.


A word of caution: quality matters. Choose a high-quality omega-3 supplement to ensure you’re getting the best results. So, here’s the big question, have you taken your omega-3 supplement today?

If you are needing guidance with your skin, you can book in a FREE introductory call to get started.

Reference

www.ncbi.nlm.nih.gov/pmc/articles/PMC6117694/

Lara Dawe
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