Are you looking for a new way to support your skin health?

In today’s world, we’re constantly exposed to toxins, pollutants, and synthetic chemicals, some avoidable, others not. As the body’s largest organ, the skin is directly impacted by both what we apply externally and what we consume daily. Diet is fundamental to skin health; like all organs, the skin relies on a balanced intake of nutrient-dense wholefoods, including quality proteins, healthy fats, complex carbohydrates, and antioxidants, to support its function and protect against damage.

One of the ways we can nourish the skin is by ensuring that we are consuming enough fatty acids, particularly omega-3 and omega-6, which are essential because the body cannot produce them by itself. While both fats are needed, we want to maintain a balance that leans in favour of omega-3 for optimal health. This means limiting intake of omega-6, from seed oils, such as safflower and canola oil, and increasing omega-3 from fatty fish, flaxseeds, hempseeds, and chia seeds.

Omega-3

The structure of the skin is complex and comprises the dermis, the epidermis, and the hypodermis, along with an ecosystem of bacteria. Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are integrated into the phospholipid bilayer of the skin where they help strengthen the skin barrier and lock in moisture. This means they play a key role in maintaining skin integrity and reducing water loss through the skin, keeping it soft, supple, and hydrated, which can be a useful target for general skin support and conditions such as eczema and psoriasis.

Omega-3 also plays a role in regulating sebum production, helping to balance oil levels and reduce the risk of clogged pores and acne breakouts. EPA has further been shown to help reduce inflammation, which in turn may lessen UV-induced skin damage and lower the likelihood of sunburn. Some research also suggests that long-term intake of omega-3s may help slow photoaging by minimizing wrinkles, pigmentation, and the loss of skin elasticity.

Omega-6

Omega-6 is another essential fatty acid that the body cannot make itself, and so it needs to be obtained from the diet. Some omega-6 oils are rich in a compound called gamma linolenic acid (GLA), which is an anti-inflammatory type of omega-6 that is very supportive for skin health.

GLA is found in high amounts in evening primrose oil, borage oil, and blackcurrant seed oil. GLA supports anti-inflammatory actions in the body, which, as we mentioned above, is great for skin health! GLA, similar to omega-3, also helps to strengthen the skin barrier, improve hydration, and reduce water loss. These sources of GLA also have the added benefit of supporting hormonal balance, which is often linked to flare-ups in skin conditions such as acne.

Omega-7

Another skin-loving omega that you hear much less about is sea buckthorn oil.  Sea buckthorn oil contains an abundance of omegas, including omega-3, 6, 7, and 9. It is also rich in a variety of nutrients, including vitamin C and E, along with carotenoids and flavonoids, which all work to protect the skin from oxidative stress, reduce inflammation, and help with skin repair.

Research has found that sea buckthorn can improve skin elasticity, hydration, reduce fine lines, strengthen the skin barrier, and therefore be helpful for dry skin, eczema, and psoriasis.

Key takeaway

Fatty acids such as omega-3, 6, and 7 are important components of skin structure and function, by helping to maintain a healthy barrier, support hydration, and influence inflammation, they can support the repair, regeneration and health of the skin and may be particularly useful in skin conditions, including dry skin, eczema, psoriasis, acne and pigmentation.