Omega 3 skin benefits

The beauty of one’s skin depends on many factors, ranging from hydration and nutrition to cosmetic care.  Some of these factors are essential for healthy skin and omega-3 fatty acids have emerged as an influential factor in skin health.  These essential fatty acids, which the body cannot produce on its own, are well known for their anti-inflammatory properties, but recently also for their ability to strengthen the skin barrier, and to combat skin aging.

What are essential fatty acids?

Fat is one of the three major macronutrients that make up the bulk of the nutrition in our food, along with carbohydrates and protein.  During digestion, enzymes in the gut break down fat into fatty acids.  There are three types of fatty acids, namely saturated fatty acids, mono-unsaturated fatty acids, and poly-unsaturated acids.  

The two best known poly-unsaturated fatty acids are omega-6 and omega-3.  We need to obtain them from our diet, as the body is unable to make them.  The essential fatty acids are critical to our health as they play important roles in every system of the body. 

Focusing on omega-3 fatty acids, there are three main types, namely ALA (alpha-linolenic acid) found in plant oils such as flaxseed, walnuts, and rapeseed, as well as EPA (eicosapentaenoic acid) and DHA (docosahexaenoicacid), both of which are mainly found in fatty fish such as salmon, mackerel, sardines, and marine sources such as krill, which are small marine crustaceans known for their rich content of omega-3 and antioxidants like astaxanthin.  As the conversion of ALA into EPA and DHA in the body is slow, it is best to obtain omega-3 from marine sources.

While most other fats are simply used for energy or stored in the body, omega-6 and omega-3 are biologically active and play important roles in processes such as blood clotting and inflammation, but with different effects.  For example, omega-6 is pro-inflammatory, and omega-3 is anti-inflammatory.  Inflammation is an essential process to help protect the body from injury and infection and an optimum balance between omega-6 and omega-3 implies that omega-6 aids the inflammatory process, while omega-3 reduces high levels of inflammation and can help to prevent chronic inflammation.   Studies have found that omega-3 fatty acids can dampen many inflammatory mechanisms.

Even though they work together, EPA and DHA have distinct functions in skin health, as EPA is mainly responsible for reducing inflammatory responses, while DHA is vital for maintaining the health and fluidity of skin cell membranes.

The role omega-3 fatty acids play in skin health:

The skin consists of two main layers, the epidermis and the dermis, and each is comprised of specialized cell types that contribute to their unique properties.  The epidermis is the top layer of skin which forms a protective barrier, while the main function of the dermis is to provide physical and nutritional support to the epidermis.

Dietary fatty acids are delivered to the epidermis through cellular uptake through lipoprotein receptors and fatty acid transporters.   Skin cells in the outermost layer of the skin are held together by a lipid matrix and omega-3s support the composition and fluidity of this lipid matrix.  The dense lipid matrix is made up of fatty acids, cholesterol, and ceramides (naturally occurring waxy lipid molecules, functioning as “mortar” between skin cells).   By maintaining the integrity of this barrier, omega-3s help the skin to limit water loss, retain moisture, and stay hydrated.

Omega-3 fatty acids are well known for their anti-inflammatory properties, which play an important role in helping to manage and wind down chronic inflammatory skin conditions, such as dermatitis, acne, and psoriasis.   Studies have linked oral supplementation with omega-3 to improvements in these skin conditions. 

• Atopic dermatitis is better known as eczema and is driven by multiple immune pathways.  Research suggests that supplementation with omega-3 can support the immune response and improve skin barrier function.
• Acne is a chronic inflammatory condition that is associated with both inflammation and diet.  The inhibition of inflammatory pathways by omega-3 may help to decrease the inflammatory response in patients with acne.
• Psoriasis is a chronic inflammatory skin disease as well as an immune-mediated condition, that manifests as elevated reddish oval patches with silvery scales.  Various studies have shown significant improvements in symptoms such as the reddish rash, itching, and scaling with omega-3 supplementation.

The anti-inflammatory properties of omega-3 can help to restore the skin’s natural anti-inflammatory function, as the typical Western diet has a disproportionally high ratio of omega-6 to omega-3.  Omega-6 is pro-inflammatory, and omega-3 is anti-inflammatory.  Inflammation is an essential process to help protect the body from injury and infection.  An optimum balance between omega-6 and omega-3 implies that omega-6 aids the inflammatory process needed for healing, while omega-3 reduces high levels of inflammation and can help prevent chronic inflammation.  

By strengthening cell membranes, omega-3 is able to form an internal protection against the harmful effects of ultraviolet radiation (UV) from the sun.  Studies have indicated that supplementation with EPA and DHA can reduce redness after UV exposure and boost the skin’s resistance to sunburn.  Importantly, omega-3 can help to protect against the forming of wrinkles and age spots due to premature aging, caused by excessive exposure to the sun’s UV rays.  Evidence from studies shows that omega-3 supplementation provides an added layer of systemic photoprotection from the damaging effects of UV rays from the sun.

Wound healing is supported by omega-3 by reducing excessive or chronic inflammation and assisting with more effective healing.  Similarly, omega-3 accelerates the final, critical stage of wound healing and wound closure.

Omega-3 fatty acids play an important role in the production of collagen, which is a protein that is essential to maintain the skin’s firmness and elasticity.

Studies have indicated that higher dietary intake of essential fatty acids is associated with a more youthful skin appearance.

Both oral supplementation and topical application are effective means of delivering omega-3 fatty acids to the skin and systemic circulation.  Although studies on the use of topical omega-3 in dermatological conditions are limited, some studies reported that omega-3 improved skin conditions in psoriatic models, enhanced wound healing, reduced irritation and inflammation, and improved hydration.  Studies indicated that the topical use of EPA and DHA was well tolerated and safe to use.  Further research is needed to determine the optimal concentration, composition, and source of omega-3 for topical use.

Conclusion:

Omega-3 fatty acids are well known for their anti-inflammatory effects and more recent research has shown that essential fatty acids are just as important for skin health.  Growing evidence indicates that, whether applied topically or taken orally, omega-3 can help improve various skin conditions and wound healing.  Omega-3 fatty acids may serve as a safe and affordable complement to treatment for various skin conditions.

References:

17 Science-based benefits of omega-3 fatty acids.  Published online and updated on 19 February 2025.  Healthline.  (www.healthline.com)

Omega-3 and skin health: Why are they essential?  Published online and updated on 11 June 2025.  Biocyte Laboratory.  France.  (www.biocyte.com)

What are the benefits of omega-3 for the skin?  Published January 2024.  Les Huilettes.  France.  (www.leshuilettes.com)

Omega-3 fatty acids and skin diseases.  Published February 2021 in Frontiers in Immunology.  PubMed Central.  National Centre for Biotechnology Information.  US National Library for Medicine. National Institutes of Health.  USA.  (www.ncbi.nlm.nih.gov)

Essential fatty acids and skin health.  Published February 2012.  Linus Pauling Institute.  Oregon State University.  USA.  (www.lpi.oregonstate.edu)

Skin benefits of omega-3.  Published 3 September 2025.  Omega Quant.  (Independent laboratory.)  Sioux Falls.  USA.  (www.omegaquant.com)

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