Omega-3 fatty acids are polyunsaturated fatty acids (PUFAs) that can be found primarily in fish, fish oil, flax and chia seeds, and some nuts. They include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). The richest dietary source of EPA and DHA is seafood, especially oily fish, such as salmon, mackerel, sardines, and herring. ALA can be found in nuts and seeds, such as walnuts, chia seeds, and flax seeds.
Omega-3 fatty acids have been associated with numerous health benefits, including promoting healthy inflammatory responses, heart health, and brain health. Additionally, omega-3 fatty acids have been recognized for their role in supporting skin health in terms of hydration and elasticity and mitigating the effects of environmental damage.
The outermost layer of the skin, also known as the skin barrier, is one of the body’s first lines of defense against environmental irritants and plays an important role in moisture retention and hydration. It is made up of cells, called corneocytes, and a lipid matrix. In order for the physical component of the skin barrier to function properly, it is believed that the proportion of lipids in the lipid matrix should be 50% ceramides, 25% cholesterol, and 10% to 20% free fatty acids. The fatty acids include the omega-6 and omega-3 PUFAs, where a higher omega-3 to omega-6 ratio may be more favorable.
There are multiple mechanisms elucidating the protective role omega-3 fatty acids may play in skin health. Eicosanoids are signaling molecules that influence physiological responses such as inflammatory and immune responses. EPA-derived eicosanoids may act as agonists or may dilute their counterparts derived from the pro-inflammatory arachidonic acid (AA), thus supporting healthy inflammatory responses. Polymorphonuclear leukocytes (PMNs) are a type of white blood cells that rush to the site of inflammation in response to tissue injury or infection. DHA and EPA metabolites moderate the proliferation of PMNs and inflammatory cytokines. Omega-3s also moderate insulin-like growth factor-1, associated with sebum production and follicular occlusion in acne, and leukotriene B4, a pro-inflammatory lipid mediator also associated with acne development. Filaggrin is a protein that helps strengthen the corneocytes and maintain the skin’s pH and hydration. DHA may support the skin barrier function by promoting filaggrin expression and epidermal keratinocytes differentiation.
Multiple studies provide empirical evidence for the role omega-3s play in skin health:
According to data from the National Health and Nutrition Examination Survey, the average combined EPA and DHA intake for adults in the U.S. is about 90 mg per day. However, the recommended combined dietary intake of EPA and DHA may be closer to 250 to 500 mg per day. Furthermore, studies examining clinically relevant amounts of omega-3 supplementation have shown that higher amounts (1.8 g to 4 g EPA and 1.2 g DHA per day over a period of several months) may be beneficial for skin health.
Learn more about Omega-3 fatty acids:
Support Foundational Health with Omega-3 Fatty Acids
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New Review Demonstrates the Effects of Omega 3 Fatty Acid Supplementation on Vitamin D Levels
By Antonia Toupet, PhD
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