Can you put fish oil on your face

Omega-3 fatty acids do it all. They serve as the building block of cell membranes, protect the brain, directly reduce inflammation, improve risk factors for heart disease, alleviate menstrual pain and boost bone health. That's not all—they help build the skin barrier, prevent acne and leave your skin looking supple, healthy and glowing too. We spoke to the pros about why you should be ingesting and topically applying omega-3 now. 

Here's how omega-3 fatty acids are a must-have in your diet

There are three main types of omega-3 fatty acids—ALA (alpha-lipolic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). “They can help by maintaining homeostasis, improving barrier function, inhibiting inflammation, and promoting skin healing,” says nutritionist Ryan Fernando, QUA Nutrition. He notes that both EPA and DHA can reduce inflammation, which may benefit the skin. “According to a study, omega-3 supplementation decreased acne lesions significantly over the course of 10 weeks. It could potentially help reduce hyperpigmentation in several ways. Omega-3 may minimise wound infections and speed up healing, which is useful in cases of hyperpigmentation that are due to skin traumas,” says Fernando. 

Omega-3s are commonly found in fish and other seafood. “They are especially found in cold-water fatty fish such as salmon, mackerel, tuna, herring, and sardines. You can also get them from nuts and seeds such as flaxseed, chia seeds, and walnuts, plant oils such as flaxseed oil, soybean oil, and canola oil, and fortified foods including certain brands of eggs, yoghurt, juices, milk, soy beverages, and infant formulas,” says Fernando.

If you're going the supplement route, a 1gm dose is normal, unless your doctor recommends more.  Fernando recommends a combination of EPA, ALA and DHA to cover different benefits. “I always look for a brand that has a 500mg level of EPA and DHA. The higher this is the better it is," he says. 

Here's why you should add omega-3 fatty acids to your skincare routine too

The stratum corneum, which is the outermost layer of the skin, is likened to be a brick wall, in which the cells are bricks, which are held together with a mixture of sebum, ceramides and fatty acids. Topical application can reinforce and smooth the skin's surface and increase hydration without feeling too heavy or slimy on the skin. It can calm signs of external stressors, including redness and sensitivity, and delivers antioxidants to visibly reduce fine lines. “Fatty acids are a natural part of the epidermal barrier—they help keep the skin strong so that water and nutrients stay locked in, and bad stuff stays out," says Dr Kiran Sethi, owner and founder, Isya Aesthetics. They are a crucial part of your skin's lipid content and help build up its barrier function, which, when working properly, acts as a seal. When skin is compromised, though, moisture escapes, causing skin to become dry and rough. 

Citations

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