Omega-3 Fatty Acids and Skin

Omega-3 fatty acids — specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) from oily fish, and ALA (alpha-linolenic acid) from plant sources — are among the best-evidenced dietary interventions for skin health. They work primarily by reducing inflammation and supporting the skin barrier lipid matrix.

What they do for skin

• Anti-inflammatory: EPA competes with arachidonic acid in inflammatory pathways, reducing the production of pro-inflammatory eicosanoids. This translates to measurably lower inflammatory markers in skin biopsies after omega-3 supplementation.
• Barrier support: DHA is a structural component of cell membranes. Adequate intake supports the skin's lipid barrier, reducing trans-epidermal water loss.
• UV protection: omega-3s reduce UV-induced inflammation and DNA damage in the skin. Not a replacement for sunscreen — a supplement to it.
• Acne: a 2012 Korean study found omega-3 supplementation (2g/day EPA+DHA) reduced both inflammatory and non-inflammatory acne lesions significantly over 10 weeks.
• Eczema: multiple studies show improvement in eczema severity with omega-3 supplementation, likely through reduced systemic inflammation.

Food sources and amounts

• Salmon (farmed, 100g): ~2.5g EPA+DHA — one serving covers a week's worth at common supplement doses.
• Mackerel (100g): ~2.6g EPA+DHA. Sardines, herring, and anchovies are also excellent.
• Walnuts (30g): ~2.5g ALA — but ALA converts to EPA at only ~5–10% efficiency in humans. Plant omega-3 sources are not equivalent to fish.
• Flaxseed oil (1 tbsp): ~7g ALA. Same conversion caveat applies.
• Algae-based DHA supplements: the direct plant-based alternative for those who do not eat fish.