Omega 3 benefits for skin, hair & nails

The two main omega 3 fatty acids are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Consuming a healthy dose of these nutrients can support a number of areas of wellness, from heart and cognitive health to bone strength and joint mobility. 

However, if you boost your intake, you may also discover omega 3 benefits for skin, hair and nails too.

Omega 3 can help reduce inflammation. This explains why fatty acids are often linked to easing skin conditions such as acne.¹ There’s a growing body of research exploring the link between omega 3 and acne, with evidence emerging that taking a fish oil supplement could reduce the severity of blemishes.² Studies also uncover a link between the prevalence of acne and diets low in fatty acids.³ 

Omega 3 has shown potential to help supplement the skin’s resilience to the harmful ultraviolet rays from sunlight.⁴ It’s certainly no replacement for a good quality SPF and taking appropriate shade, but a regular dose of dietary omega 3 may decrease your skin’s sensitivity to the sun.⁵ 

A healthy dose of fatty acids can help skin stay soft and reduce inflammation. Omega 3s can bolster your skin’s ability to retain water by enhancing its barrier function. This could have a positive influence on your skin’s hydration level, providing a welcome moisture boost for those with dry, irritated or dermatitis-prone skin.^6,7

If your nails bend or break at the drop of a hat, you could well be deficient in omega 3 fatty acids.⁸ Increasing your intake of omega 3 fatty acids helps to nurture the cells in the nail bed. This can curb inflammation and encourage the absorption of nutrients. 

A good supply of omega 3 can help lubricate and moisturise your nails. This not only gives them a shiny appearance, it also contributes to promoting healthy growth.

More research on this is needed, but existing studies show potential for a follicle nourishing effect that could increase hair growth. For example, in a study in 2015, women taking a supplement containing omega 3 reported an increase in hair density and reduced hair loss.⁹ In another study, 10 people suffering with androgenetic alopecia (a form of hair loss) were given a daily supplement that included fish oil and flaxseed oil (sources of omega 3.) Eight people in the trial reported an increase in hair.¹⁰ 

Omega 3 nourishes hair at the follicles. As a result, the anti-inflammatory properties of these fatty acids can help to soothe and moisturise a dry, irritated scalp. This may help to prevent flakiness. 

By encouraging the production of scalp oils, dry and lifeless hair gets a natural dose of nourishment that can add a sheen to your locks.

The richest food sources are oily fish, such as salmon, sardines and mackerel. However, if you follow a vegetarian or vegan diet, omega 3 is also found in some nuts, seeds and dark, leafy greens. For example, flaxseed, chia seeds, kale, algae and walnuts are alternative plant-derived sources. You can also look out for eggs, milk, yoghurt, bread and spreads that are fortified with omega 3. 

Strictly speaking, you could apply a fish oil to your skin, hair, and nails. But given the pungent scent, you may prefer to get the benefits from an ingestible source. 

However, if you struggle with chronically dry, flaky skin, using oils or creams that contain omega 3 could offer a useful top-up of fatty acid goodness.

Some fish oils are very high in vitamin A. Consuming too much can cause you to exceed your recommended daily allowance. In large doses, vitamin A can be harmful. 

In particular, pregnant women (or women planning to become pregnant) should not take fish oil supplements containing vitamin A.