Omega-3 and Your Skin: Food, Fats and What the Evidence Says

Omega-3 is often marketed for 'glowing skin'. Here's an honest look at what we know and what we don't.

Fats and your skin

The outer layer of your skin uses fats to help hold in moisture. Omega-3 and omega-6 fats are 'essential', which means your body can't make them and they must come from food. A severe lack of essential fats can cause dry, scaly skin, but this is rare in people who eat a normal, varied diet.

What the research says

Researchers have studied fish oil for skin conditions such as eczema. A Cochrane review of dietary supplements for established eczema found no strong evidence that fish oil helps. Some small studies show promise, but there isn't enough good-quality evidence to make recommendations. That's why no omega-3 skin claim is authorised in the UK, and we don't make one.

A skin-friendly plate

The NHS and the BDA point to the same basics for overall health: plenty of fruit and vegetables, wholegrains, oily fish once a week, nuts and seeds, and enough water. Oily fish such as salmon, mackerel and sardines are the richest source of EPA and DHA. Walnuts, ground linseed and chia seeds give you ALA, a plant omega-3.

Other things that make a difference

Sun protection, not smoking, sleep and gentle skincare matter far more for skin than any supplement. If you have eczema, acne, psoriasis or another skin condition, speak to your GP or pharmacist about treatment.

What we can and can't say

The authorised claim for EPA and DHA is that they contribute to the normal function of the heart, with 250mg a day. We make no skin claims for our fish oil.

Supplements complement a varied, balanced diet. They don't replace it.