Omega-3 benefits: can fish oils improve your skin, hair and nails?

Forget glow filters, smoothing tools and strategic lighting. If you’re chasing dewy skin, glossy hair and stronger-looking nails, omega-3 might deserve a spot in your beauty routine. Often linked with heart, brain and eye health, these essential fats have also been making waves in the beauty world. But can they really help with breakouts, thinning hair or that healthy-looking glow? We’re diving into the science, separating the facts from the fishy claims and sharing the best ways to get more omega-3 into your diet.

Omega-3 fatty acids are essential nutrients. They’re best known for their role in heart health but they’re important for several other things too – from potentially supporting our brains to helping to look after our eyes.^1-3 If you're into the science, the two main omega-3 fatty acids are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). 

Fish oil is your best source of omega-3 fats.⁴ Of course it’s in actual fish but you can also buy fish oil capsules containing your daily omega-3 dosage from your local wellness store (hello). But no fear if you don't eat fish – they're not the only fatty acids in the sea. Vegan omega-3 options like algae oil are also a great source. 

Omega-3 benefits for skin and hair

You can invest in the finest skincare and most sophisticated treatments but what you eat also has an important influence on how your skin behaves. When it comes to achieving a healthy glow, a diet including plenty of omega-3 fatty acids is top of the list. Here’s how it could help.

Your body can’t produce omega-3, so you need to get it in your diet instead. Fish, nuts, flaxseeds (and flaxseed oil) and certain fortified foods are all good sources of omega-3.

You can also take an omega-3 supplement like fish oil or algae oil (a vegan alternative). Strictly speaking, you could apply fish oil to your skin and hair. But, given the scent, you'll probably prefer to get the benefits from your diet. Omega-3 creams and oils could benefit dry and flaky skin but they won’t contribute to your dietary intake.

We often think of skin, hair and nails in the same group and enjoy treating them to a moisturising oil treatment. So, you might wonder if getting enough omega-3 could help you with healthy nails too. But is it true? Unfortunately there isn’t any evidence of this. Getting enough omega-3 certainly won’t harm your nails but you might want to try a specialised nail solution or nail gummies instead.

Whether you're waving bye-bye to blemishes or seeking swishier hair, it’s worth checking your omega-3 intake. According to the NHS the best way to get enough omega-3 is to eat two portions of fish a week.¹²