5 Benefits of Omega-3s for Your Skin

What are Omega-3s?

Omega-3 fatty acids are important components of skin cell membranes that surround every cell in the human body. There are three types of omega-3s: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Each type of omega-3 is found in different concentrations throughout the body, and each has an important role. For example, DHA is found primarily in the retina (eye), brain, and sperm cells. Omega-3s also provide energy to your body in the form of calories. They have many health benefits for your heart, blood vessels, lungs, immune system, and endocrine system.

Omega-3 is an essential fatty acid under the umbrella term polyunsaturated fatty acid (PUFA), meaning it cannot be produced by the body. Therefore, we rely entirely on foods and supplements to get it. You can get omega-3s through your diet in foods like fish, walnuts, flaxseed, chia seeds, seafood, and fatty fish like cod, salmon and sardines. It can be difficult for vegans and vegetarians to get enough omega-3 through diet alone, thus dietary supplementation is often recommended. Fish oil supplements are the most popular, dietary, omega-3 supplement, but new vegan alternatives are emerging. Amandean's Vegan Omega-3 Capsules are sourced from marine algae. They're a highly bioavailable, eco-friendly, vegan alternative to fish oil that have all of the same benefits for your heart and skin health.

Omega-3 and the skin aging process 

As we mentioned above, omega-3 is a type of essential fatty acid but it's not the only one. Omega-3s work in tandem with omega-6 fatty acids to support your skin function and appearance. The omega-6 polyunsaturated fatty acids (PUFAs) have a particular role in the barrier function of the skin. The skin barrier is what allows your skin to retain nutrients and hydration. Together with omega-3s, they create important signaling molecules called eicosanoids, which influence the inflammatory response in the skin. Taking an omega-3 supplement, on top of its many heart-healthy benefits, can also help your skin to look and feel healthier in the following ways:

• Protect againstsun damage:When consumed, omega-3s may reduce your skin's photosensitivity and the likelihood of painful sunburn from ultraviolet light exposure. Sun damage is considered the leading cause of skin damage, so an SPF moisturizer should be applied diligently every day in addition to taking an omega-3 supplement.

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• Improve the appearance of acne: Omega-3s have been shown to have strong anti-inflammatory effects. Because acne is often linked with inflammation, it may help to reduce the occurrence of acne. These anti-inflammatory properties may also improve the appearance of red and inflamed skin and speed up wound healing to make the appearance of acne milder.

• Help to manage skin conditions:Omega-3s may also reduce the redness, dryness, inflammation, and irritation brought on by psoriasis, eczema, and atopic dermatitis. It does so by strengthening the skin barrier and improving skin hydration. In one study, women who consumed half a teaspoon of omega-3-rich flaxseed oil daily experienced a 39% increase in skin hydration, less skin irritation, and improved skin texture after only 12 weeks, when compared to the placebo.
• May improve the gut-skin axis:Your skin health is highly influenced by your gut health. On top of eating a nutritious diet full of pre and probiotics, omega-3s may increase the amount of “good bacteria ''. This bacteria produces gut-protective molecules known as short-chain fatty acids. These can strengthen the gut lining to help us obtain necessary nutrients and prevent harmful bacteria from leaking into our bloodstream.

• Fight against fine lines:As our skin ages and we lose more collagen, it becomes thinner and loses elasticity. It also becomes harder for our skin to retain moisture. By protecting the skin barrier and promoting the development of lipids within the skin, omega-3s may help the skin to look and feel smoother and retain moisture longer. This is especially true when used in combination with high-quality collagen supplements.

Omega-3s may benefit the skin, but they should not be the sole method of achieving a youthful glow. Low-sugar diets that include skin-loving ingredients like zinc, selenium, enzyme Q10, collagen, prebiotics, antioxidants, and omega-3 fatty acids have been linked to healthy skin. Wherever your diet falls short, supplements can fill in the gaps.

If you have a specific skin condition or concern, seek medical advice from your doctor or dermatologist to find your perfect balance of supplements and delicious wholesome foods.

Summary Points:

Omega-3s provide energy to your body in the form of calories and have many health benefits for your heart, blood vessels, lungs, immune system, and endocrine system.

Omega-3s work in tandem with omega-6 fatty acids to support your skin function and appearance.

Omega-3s can reduce the redness, dryness, inflammation, and irritation brought on by psoriasis, eczema, and atopic dermatitis.

By protecting the skin barrier and promoting the development of lipids within the skin, omega-3s may help the skin to look and feel smoother and retain moisture longer.

Article References:

1. https://www.healthline.com/nutrition/omega-3-benefits-on-skin-and-hair#46.-Other-potential-skin-and-hair-benefits
2. https://lpi.oregonstate.edu/mic/health-disease/skin-health/essential-fatty-acids#content-availability
3. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
4. https://my.clevelandclinic.org/health/articles/17651-plant-sources-of-omega-3s
5. https://www.healthline.com/nutrition/12-omega-3-rich-foods#12.-Soybeans-(1,241-mg-per-serving)