Can Omega-3 Improve Skin health?

Why Omega-3 helps Reduce Skin Aging?

Omega-3 helps improve skin health because it increases skin permeability and helps hydrate the skin. Omega-3 fatty acids make up a large part of the skin’s cell membranes.  They increase skin fluidity and permeability, allowing the skin to retain more moisture, reducing dryness.

Omega-3 also benefits the skin because it has antioxidant properties that help neutralize free radicals in the skin. Decreasing the levels of free radicals helps protect the skin from DNA damage as a result of increased sun exposure. It also prevents the formation of age lines and wrinkles and boosts collagen function.

Both omega-3 and omega-6 fatty acids help protect the skin against inflammation and promote wound healing. They have anti-inflammatory properties that can reduce inflammation. They also regulate the production of inflammatory cytokines to speed up the skin’s healing processes.

How Omega-3 works for Skin Anti-Aging

More research is still needed to fully understand how omega-3 works in the body to reduce skin aging and promote better skin health.

If you are an expert on this topic, please suggest related information.

Omega-3 for Skin Anti-Aging: How much to Take

There's no recommended dosage of omega-3 for maintaining a healthy skin. This varies depending on the individual and the specific diet they follow.

It is always important to consult with a healthcare professional before starting any supplement. A health expert can provide personalized recommendations based on your specific health needs and any other medications you may be taking.

Nevertheless, as a general guidelines, the Food and Nutrition Board of the U.S. Institute of Medicine recommends taking the following amounts of omega fatty acids: men should consume 1.6 grams of omega-3 while women should consume 1.1 grams of omega-3 per day if they are above the age of 18.

Meanwhile, the European Food Safety Authority (EFSA) recommends taking higher doses than The Food and Nutrition Board of the U.S. Institute of Medicine. In 2009, the minimum recommended dosage for healthy adults was 2 grams of alpha-linolenic acid (ALA) and 250-500 mg of both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) per day.

Some studies show that adults can safely take up to 5,000 mg of omega-3 per day. However, the FDA recommends that people take a maximum of 3,000 mg of omega-3 per day.

When taking an omega-3-6-9 supplement, ensure that the ratio of omega 3:6:9 in your diet is 2:1:1.

Always consult a doctor or healthcare expert to make sure you are taking a balanced ratio of omega-3, omega-6, and omega-9.

Omega-3 for Skin Anti-Aging: Precautions

If you want to take omega-3 supplements to improve skin health, you should consider the following precautions:

1- People with certain medical conditions

People with the following medical conditions should take precautions and consult a doctor before they begin taking omega supplements.

- Diabetes: consuming excessive omega-3 fats may lower blood sugar levels. People who have diabetes should consult a doctor to determine the appropriate dose for their condition.

- A seizure disorder: consuming excessive omega-6 fats such as GLA may cause seizures in people who have a seizure disorder.

- Allergies: people who have allergies should take precautions before taking omega fatty acid supplements.
Many omega supplements come from fish sources, and people who are allergic to fish cannot take these supplements. Some supplements may also contain peanut and soy, which are also common allergens.

2- Pregnant or Breastfeeding Women

Consuming excessive omega-6 fats may cause pregnant women to have pregnancy complications such as early labor and contribute to the poor development of the fetus.

Pregnant women should also avoid omega-3 because it affects their blood clotting abilities and increases the risk of bleeding. Also, some omega-3 supplements like cod liver oil contain vitamin A, which might be harmful to the fetus.

Pregnant and breastfeeding women should avoid omega-3 fish oil supplements that come from fish that contain high amounts of mercury, such as mackerel, swordfish, or tilefish, because mercury may harm the baby.

3- Interaction with other Medications

Omega fats may interact with different medications and exacerbate certain conditions. Consult your doctor or healthcare provider before taking omega fatty acids supplements if you take the following medication:

- Anticoagulant medication: Omega fats can interfere with blood-thinning medication. Consuming excessive amounts of omega fats can cause blood thinning or excessive bleeding.

- Blood pressure medication: consuming excessive amounts of omega fats may lower blood pressure and interfere with blood pressure medication. 

4 -Vitamin A Toxicity

If you are taking omega-3 supplements, always check the amount of vitamin A. Some omega-3 supplements may contain very high amounts of vitamin A, which may cause vitamin A toxicity.

People should also avoid cod liver oil because it contains a high amount of vitamin A. They can substitute it with other omega-3 supplements that aren’t high in vitamin A like fish or krill oil.

Omega-3 for Skin Anti-Aging: Side Effects

Omega-3 side effects

If you take omega-3 to improve skin health, you may experience unwanted side effects such as an unpleasant taste in the mouth, bad breath, heartburn, nausea, gastrointestinal discomfort, low blood pressure, high blood sugar, diarrhea, headaches, and smelly sweat.

Omega-6 side effects

If you take omega-6, you may experience headaches, abdominal pain, nausea, and diarrhea. Omega-6 might also lower your blood pressure.

Side effects of the Omega-3-6-9 supplement

If you take an Omega-3-6-9 supplement you may experience the following side effects: burping, vomiting, diarrhea, constipation, nausea, and heartburn, loss of taste, skin rash, hives, itching, prolonged bleeding from cuts, and nosebleeds.

Consult your doctor if any of the following side effects appear.