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Omega Oils for Skin Conditions

How fatty acids can help soothe and support you.
Woman with glowing healthy skin about to take her fish oil supplement

The omega oils are a great dietary or supplemental choice for many reasons, for many people. It's especially true for people who want to keep their skin youthful looking.

But did you know that they also may alleviate some chronic or occasional skin conditions?

How Do Fatty Acids Help Your Skin?

Just how essential to skin health are the so-called essential fatty acids?

Initial Studies on Omega Oils

Nearly 100 years ago, researchers put rats on a no-fat diet. Among other health problems, the rats developed skin abnormalities and transepidermal water loss.

Reintroducing saturated fats did not reverse the skin damage, but when the rats were fed polyunsaturated fatty acids—omega 3s and 6s—the skin issues completely cleared up.

How Omegas Can Help Your Skin

We know now that both 3s and 6s are critical to keeping your skin healthy and looking its best.

  • Omega-3 fatty acids contribute to immune function.
  • Omega-6 fatty acids contribute to the skin’s structural integrity and to its barrier function.

For Inflammation

Both omegas 3 and 6 can also control inflammatory skin responses.

Most Americans do not get enough gamma linolenic acid (GLA), a powerful anti-inflammatory from the omega-6 family.

Omegas as a Remedy for Skin Flare-ups

If you or a family member deals with a skin condition, consider omegas, especially omega 3s.

In addition to playing a role in the overall health of your skin, they can improve a variety of skin disorders.

Consider the research:

  • Acne

    Researchers divided 45 people with mild to moderate acne into three groups:

    • an omega 3 group who received 2,000 milligrams (mg) of eicosapentaenoic acid and DHA
    • a borage oil (omega 6) group who received 400 mg of borage oil
    • a control group

    After 10 weeks of supplementation, they found a significant reduction in lesions in both omega groups.

  • Eczema (Atopic Dermatitis)

    A 2014 meta-analysis of research on atopic dermatitis suggested that evening primrose oil (an omega 6) and the omega-3 fatty acid docosahexaenoic acid (DHA) may help some sufferers.

    Later, a 2015 German study found omega 3s may help prevent atopic dermatitis, also known as eczema.

  • Psoriasis

    Scientists reviewed studies of different dietary supplements used by psoriasis patients, including vitamin D, vitamin B12, selenium, and the omega-3 fatty acids found in fish oils.

    They found that the fish oils provided the most benefits.

  • Rosacea

    In a 2016 randomized, controlled study of people with dry-eye symptoms stemming from rosacea, people were given either omega-3 fatty acids or a placebo twice a day for six months.

    The researchers found the symptoms of those who received the omega 3s significantly improved.

Sources of Omega 3s and Omega 6s

The essential fatty acids can’t be made in the body, so we need to get them through food or supplements.

You can get omegas through the food you eat, as dietary supplements, and even as topical supplements that you apply directly to your skin.

  • Omega 3s

    The standard American diet is typically too low in omega 3s.

    Omegas can be found in many foods, but great sources include:

    • dark greens
    • walnuts
    • canola oil
    • flaxseed
    • fatty fish
      • salmon
      • tuna
  • Omega 6s

    Most Americans actually consume too much omega-6 fatty acid!

    That's due to its presence in commercially processed vegetable oils and grains.

    Omega 6s can be found in a variety of sources:

    • some high-protein foods, like:
      • meat
      • eggs
      • tofu
    • certain oils, including:
      • safflower oil
      • evening primrose oil
      • borage oil
  • Gamma Linolenic Acid (GLA)

    Good sources of GLA include:

    • borage oil
    • evening primrose oil
    • black currant seed oil
Click to See Our Sources

“Diet and Psoriasis: Part 3. Role of Nutritional Supplements” by J.W. Millsop et al., Journal of the American Academy Dermatology

“Do Long-Chain Omega-3 Fatty Acids Protect from Atopic Dermatitis?” by I. Reese and T. Werfel, JDDG

“Effect of Dietary Supplementation with Omega-3 Fatty Acid and Gamma-linolenic Acid on Acne Vulgaris” by J.Y. Jung et al., ActaDV

“Essential Fatty Acids and Skin Health” by Giana Angelo, Linus Pauling Institute, www.lpi.OregonState.edu

“A Randomized Controlled Trial of Omega 3 Fatty Acids in Rosacea Patients with Dry Eye Symptoms” by R. Bhargava et al., Current Eye Research

“Review of Evidence for Dietary Influences on Atopic Dermatitis” by S. Mohajeri and S.A. Newman, Skin Therapy Letter

Contributor

Jane Eklund

Jane is a long-time resident of New Hampshire, where she holds an editorial position at Keene State College. She has a background in both literary and journalistic writing, including book reviews, poetry, and history.

The Taste for Life Staff

The Taste for Life staff come from a wide variety of backgrounds and specialties. We believe learning is a life-long process, and love to share the knowledge we gain.