Omega-3 for Skin: What It Does and How It Can Help

Discover the benefits that omega-3 can bring to the skin, its relationship with hydration and the barrier function, and what human studies show.

The skin often reflects much more than what meets the eye. El descanso, la alimentación, la exposición al sol, el estrés o incluso algunos déficits nutricionales pueden influir tanto en su aspecto como en su funcionamiento.

That is why, when issues such as persistent dryness, irritation, or increased skin sensitivity arise, many people begin to wonder if certain nutrients could help from within.

Among the most studied in recent years are omega-3 fatty acids. Although these are typically associated with cardiovascular or brain health, they have also sparked growing interest for their potential role in skin health.

This makes sense when we consider that the skin actively participates in immune, inflammatory, and repair processes.

However, theory is one thing, and what human studies actually show is quite another.

In this article, we are going to look at what are omega-3s, how they could affect the skin and what we currently know on its relationship with hydration, the barrier function, and some inflammatory skin diseases.

What is Omega-3 and why does it matter for your skin?

Omega-3s are a type of polyunsaturated fat that we obtain mainly through our diet the acid eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), found especially in fatty fish such as salmon, sardines, mackerel, or anchovies.

they are part of cell membranes and participate in a multitude of physiological processes resolvins, protectins, and maresins, moléculas implicadas en la regulación de la respuesta inflamatoria.  

the skin maintains constant contact with the environment. Every day it must protect us against solar radiation, temperature changes, microorganisms, and other external aggressions. To achieve this, needs to maintain a functional barrier and a well-regulated inflammatory response.

When any of these mechanisms are disrupted, issues such as dryness, irritation, or chronic inflammatory diseases can arise. That is why there is interest in knowing whether certain nutrients can help maintain this balance.

EPA and DHA: Differences and Skin Roles

Although EPA and DHA are usually grouped under the term omega-3, they are not exactly the same. EPA has been especially studied for its role in regulation of certain inflammatory processes DHA plays important structural functions in cell membranes.

In practice, both are usually found together in oily fish and in most omega-3 supplements. For this reason, most studies evaluate formulations that provide a combination of both fatty acids rather than each one separately.

Science-backed benefits of Omega-3 for the skin

Hydration and skin barrier repair

One of the most studied aspects in recent years is the relationship between omega-3s and the skin's barrier function.

Although we often don't think about it, the skin continuously loses water. To prevent excessive dehydration features a protective layer that helps retain moisture and prevents the entry of potentially irritating substances.

When this barrier functions correctly, the skin usually remains more comfortable and resilient against external aggressors. Conversely, when it is disrupted, dryness, tightness, or increased sensitivity can occur.

Some recent clinical trials have observed that certain formulations rich in these fatty acids were associated with improvements in parameters related to skin hydration and lower transepidermal loss of water, an indicator used to assess the integrity of this protective barrier. However, it is worth noting that the number of available studies is still relatively reduced prudence.

This does not mean that this type of fat acts as a moisturizer or that it can replace other basic skincare routines. However, it does suggest that it could help maintain a more favorable environment for its proper functioning.

Inflammatory skin processes: atopic dermatitis and psoriasis

Where they have been most concentrated is the studies are in inflammatory skin diseases, and atopic dermatitis is probably one of the best examples. In addition to visible lesions, many people live with intense itching, sleep disturbances, and a considerable impact on their quality of life. This is precisely why several research groups have explored whether modifying the dietary fat profile could influence the progression of the disease.

One of the most recent trials was published in 2024 by Niseteo and collaborators. For four months, 52 children with moderate or severe atopic dermatitis received a combination of EPA, DHA, gamma-linolenic acid (GLA), and vitamin D or a placebo. 

GLA is another type of fatty acid naturally present in some vegetable oils, such as evening primrose or blackcurrant seed oil. And just like with omega-3s, it has been studied for its potential role in the skin's barrier function and in certain inflammatory processes.

the researchers observed a significant reduction in the severity of the disease, a reduced need for topical corticosteroids, and improvements in variables such as itching, sleep, and family quality of life.

It is important to note that participants received a combination of omega-3, GLA, and vitamin D. Therefore, the observed results reflect the combined effect of this formulation and are attributed to the combination of both.

psoriasis. Although some studies have found modest improvements when omega-3s are used alongside conventional treatments, the results are not yet consistent

results are interesting because they reflect a very common real-world situation, where supplements typically combine different nutrients with complementary mechanisms of action.

Anti-aging action: collagen and oxidative stress 

Skin aging is influenced by multiple factors accumulated oxidative damage and the progressive degradation of proteins structural such as the collagen.

could indirectly contribute to maintaining a less inflammatory and oxidative environment in the skin. 

Protection against UV damage

Another aspect that has caught the attention of researchers is the possible relationship between omega-3s and the skin's response to ultraviolet radiation.

Sun exposure is part of daily life and, in the right amounts, serves important functions. However, excessive exposure can promote inflammatory and oxidative processes that contribute to skin aging.

could influence certain mechanisms related to this inflammatory response the results are interesting do not allow for definitive conclusions.

In practice, the most prudent thing is to consider them as a support within a comprehensive skincare routine.

How long does it take to notice the effect?  

Skin changes usually occur gradually, so it is not reasonable to expect visible results after just a few days of starting to take supplements.

Studies that have observed improvements in parameters related to skin hydration or certain inflammatory diseases usually have a duration of between 8 and 16 weeks proof of purchase seems to be more important than looking for immediate effects.

Recommended omega-3 dosage for skin

There is no official established dose specifically to improve skin health. Furthermore, studies use very different amounts depending on the population studied and the objective pursued.

For example, the trial by Niseteo and colleagues used 600 mg of EPA and 400 mg of DHA daily within a formulation that also contained GLA and vitamin D.  

it is difficult to make a recommendation universal based exclusively on the available evidence for the skin.

How to take Omega-3: absorption tips

Beyond the dose, the proof of purchase seems to be one of the most important factors. It is generally recommended to take it with a fat-containing meal to promote its absorption. In practice, the difference between taking it in the morning or at night is usually much less important than maintaining consistent use.

Omega-3 dietary sources for the skin

diet should be the main source of omega-3. Consuming oily fish regularly provides EPA and DHA along with other nutrients of nutritional interest.

However, when the diet does not provide sufficient amounts, certain specific omega-3 formulations can be an alternative interesting to complement the diet higher concentration of EPA, DHA-rich formulations or plant-based alternatives made from microalgae for people following a vegan diet.

Among the main dietary sources of EPA and DHA stand out:

•  Salmón

•  Sardinas

•  Caballa

•  Anchovies in vinegar

•  Herring

In people who follow a vegetarian or vegan diet, some microalgae can provide DHA and, to a lesser extent, EPA.

Omega-3 vs other skin supplements 

There are numerous supplements geared toward skincare, each with different mechanisms of action.

For example, the collagen provides amino acids that are part of the skin structure, while nutrients such as vitamin C participate in the processes necessary to synthesize and stabilize collagen fibers.

Omega-3s, for their part, stand out mainly for their potential influence on barrier function and the regulation of certain inflammatory processes.

complementary strategies within a balanced diet and a holistic approach to skin health.

Omega-3 and other habits that influence your skin

When we talk about skin health, it is easy to focus on a single nutrient and forget the complete context.

However, skin responds to a combination of factors. El descanso, la actividad física, la alimentación global, la exposición solar y el estado nutricional general pueden influir en su funcionamiento.

Therefore, although omega-3s may be of interest, studies suggest that the greatest benefits appear when they are part of a healthy lifestyle y no como una solución aislada.

In fact, other nutrients such as magnesium they also participate in numerous physiological processes related to general well-being. That is why, when looking to care for your skin from within, it is usually more useful to evaluate your overall habits and nutrients rather than focusing exclusively on just one.

Frequently asked questions about omega-3 and skin (FAQ)

Does Omega-3 help with dry skin?

Some studies suggest improvements in parameters related to skin hydration and barrier function, although results may vary from person to person.

Can it help with atopic dermatitis?

The available evidence is promising, especially as a complement to standard treatment. However, it does not replace the evaluation or recommendations of a healthcare professional.

Can it help with psoriasis?

There are some studies with positive results, but the evidence remains limited and does not allow it to be considered a specific treatment.

How long does it take to take effect?

Studies that have shown benefits typically last between 8 and 16 weeks, so it is not reasonable to expect major changes after just a few days of use.

Is it better to take Omega-3 in the morning or at night?

The most important thing is usually not the time of day, but consistency. It is generally recommended to take it with a meal to promote absorption.

References

• Handeland K, Wakeman M, Burri L. Krill oil supplementation improves transepidermal water loss, hydration and elasticity of the skin in healthy adults: Results from two randomized, double-blind, placebo-controlled, dose-finding pilot studies. J Cosmet Dermatol. 2024 Dec;23(12):4285-4294. doi: 10.1111/jocd.16513. Epub 2024 Aug 21. PMID: 39169540; PMCID: PMC11626371.

• Lesley E. Rhodes, Hassan Shahbakhti, Richard M. Azurdia, Ralf M.W. Moison, Marie-Jose S.T. Steenwinkel, Marie I. Homburg, Michael P. Dean, F. McArdle, Gerard M.J. Beijersbergen van Henegouwen, Bernd Epe, Arie A. Vink, Effect of eicosapentaenoic acid, an omega-3 polyunsaturated fatty acid, on UVR-related cancer risk in humans. An assessment of early genotoxic markers, Carcinogenesis, Volume 24, Issue 5, May 2003, Pages 919–925, https://doi.org/10.1093/carcin/bgg038

• Niseteo T, Hojsak I, Ožanić Bulić S, Pustišek N. Effect of Omega-3 Polyunsaturated Fatty Acid Supplementation on Clinical Outcome of Atopic Dermatitis in Children. Nutrients. 2024 Aug 24;16(17):2829. doi: 10.3390/nu16172829. PMID: 39275147; PMCID: PMC11397185.

• Rhodes LE, O'Farrell S, Jackson MJ, Friedmann PS. Dietary fish-oil supplementation in humans reduces UVB-erythemal sensitivity but increases epidermal lipid peroxidation. J Invest Dermatol. 1994 Aug;103(2):151-4. doi: 10.1111/1523-1747.ep12392604. PMID: 8040603.

• Sawada Y, Saito-Sasaki N, Nakamura M. Omega 3 Fatty Acid and Skin Diseases. Front Immunol. 2021 Feb 5;11:623052. doi: 10.3389/fimmu.2020.623052. PMID: 33613558; PMCID: PMC7892455.

• Tveit KS, Brokstad KA, Berge RK, Sæbø PC, Hallaråker H, Brekke S, Meland N, Bjørndal B. A Randomized, Double-blind, Placebo-controlled Clinical Study to Investigate the efficacy of Herring Roe Oil for treatment of Psoriasis. Acta Derm Venereol. 2020 May 28;100(10):adv00154. doi: 10.2340/00015555-3507. PMID: 32378724; PMCID: PMC9137364.