Yes, Fish oil contains Omega-3 fatty acids that soften and hydrate your skin, eliminating wrinkles. These fatty acids can help with skin health as well as specific skin disorders like eczema and acne.
Fish oil is a type of fat that is derived from the tissues of oily fish. Different types of fish oil have been consumed for over hundreds of years due to the massive health benefits they offer. Certain fish that are especially rich in these oils include herring, mackerel and sardines as well as tuna and salmon. Fish oils are rich in a certain type of polyunsaturated fat, well known as Omega-3 fatty acids, the two most crucial being DHA (Docosahexaenoic acid) and EPA (Eicosapentaenoic acid).
Omega-3 fatty acids are required to build and maintain healthy body functions because they are essential nutrients and provides immense additional health benefits such as reducing the risk of cardiovascular disease by reducing cholesterol levels and blood pressure[1], improving hypertriglyceridemia[2], reducing inflammation throughout the body[3], revamping brain function and development alongside reducing depression and anxiety[4][5].
However, the long list of potential benefits from consuming fish oils does not stop thereas it can also do wonders for your physical appearance especially your skin and hair.
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Summary
The fatty acids in fish oil can help to smooth and hydrate your skin, reducing wrinkles and giving you an anti–ageing effect.
Fish oil can help to protect your skin against sun damage.
Fish oil can help to fight against acne by reducing sebum production and inflammation.
Fish oil can help to promote hair growth by increasing blood flow to the scalp and follicles.
Can fish oil be helpful for dry and itchy skin?
Firstly, the fatty acids in fish oil have a smooth and hydrating effect on your skin, thereby reducing wrinkles and thus producing an anti-ageing effect and making you look younger. Scientific studies in the past have also shown that oral supplementation with fish oil reduces dryness and significantly improves skin hydration[6]. This is because the omega-3 fatty acids have a positive effect on the skin’s outer layer, the epidermis. These cells become thinner as we age, causing our skin to become dry as we lose moisture. Furthermore, a high intake of omega-3s has also been linked to a lower risk of atopic dermatitis and improved psoriasis symptoms in adults[7][8], however the results of these studies vary depending on method of delivery and dosages.
Protection against sun damage
One particular study shows supplementing with a mixture of DHA and EPA — two longchain omega-3s — has been proven to lower skin sensitivity to ultraviolet (UV) rays[9]. In one small trial, volunteers who ingested 4 grams of EPA for three months enhanced their resistance to sunburn by 136%, whereas the placebo group showed no significant improvements[10]. This evidence suggests that the long-term prospects of supplementation with fish oil in this regard can be very useful.
Can fish oil help fight against acne?
Omega-3 supplements, taken either alone or in combination with other nutrient supplements, may help prevent acne or reduce its severity. As mentioned before, fish oil consists of strong anti-inflammatory properties which can significantly change the state of acne-prone skin. The soothing effect omega-3 fatty acids can have on your system can help deal with excessive sebum production on your skin, keeping pore clogging at bay. They can also enhance your skin’s defense system against the bacteria that give rise to acne, and help balance acne-flaring hormones like testosterone and androgen in your body[11].
Benefits for hair growth
It is worth noting that fish oil is a nutritious fat that helps nourish and cure dry, flaky scalps from the inside out. This property aids in the prevention of hair loss and promotes hair growth. Scientific studies with positive research findings indicate that female participants taking omega-3 fatty acids supplements had experienced increased hair growth, reduced hair loss and increase hair density[12][13]. Additionally, fish oil can assist increase blood flow to the head, allowing nutrients to reach the hair follicles directly. This step can help optimize the hair development cycle and increase the rate at which your hair grows over time.
Citations
1-Maki, K., & Dicklin, M. (2018). Omega-3 Fatty Acid Supplementation and Cardiovascular Disease Risk: Glass Half Full or Time to Nail the Coffin Shut? Nutrients, 10(7), 864. doi:10.3390/nu10070864
2-Moghadasian, M. H. (2008). Advances in Dietary Enrichment with N-3 Fatty Acids. Critical Reviews in Food Science and Nutrition, 48(5), 402–410. doi:10.1080/10408390701424303
3-Calder P.C., Albers R., Antoine J.M., Blum S., Bourdet-Sicard R., Ferns G.A., Folkerts G., Friedmann P.S., Frost G.S., Guarner F., Løvik M., Macfarlane S., Meyer P.D., M'Rabet L., Serafini M., van Eden W., van Loo J., Vas Dias W., Vidry S., Winklhofer-Roob B.M., Zhao J. Inflammatory disease processes and interactions with nutrition. Brit. J. Nutr. 2009;101:S1–S45
4-Su, K.-P., Huang, S.-Y., Chiu, C.-C., & Shen, W. W. (2003). Omega-3 fatty acids in major depressive disorder. European Neuropsychopharmacology, 13(4), 267–271. doi:10.1016/s0924-977x(03)00032-4
5-Green, P., Hermesh, H., Monselise, A., Marom, S., Presburger, G., & Weizman, A. (2006). Red cell membrane omega-3 fatty acids are decreased in nondepressed patients with social anxiety disorder. European Neuropsychopharmacology, 16(2), 107–113. doi:10.1016/j.euroneuro.2005.07.005
6-Barcelos, R. C. S., de Mello-Sampayo, C., Antoniazzi, C. T. D., Segat, H. J., Silva, H., Veit, J. C., … Rodrigues, L. M. (2015). Oral supplementation with fish oil reduces dryness and pruritus in the acetoneinduced dry skin rat model. Journal of Dermatological Science, 79(3), 298–304. doi:10.1016/j.jdermsci.2015.06.01
7-Hoppu, U., Rinne, M., Lampi, A.-M., & Isolauri, E. (2005). Breast Milk Fatty Acid Composition Is Associated with Development of Atopic Dermatitis in the Infant. Journal of Pediatric Gastroenterology and Nutrition, 41(3), 335–338. doi:10.1097/01.mpg.0000168992.44
8-Upala, S., Yong, W. C., Theparee, T., & Sanguankeo, A. (2017). Effect of omega-3 fatty acids on disease severity in patients with psoriasis: A systematic review. International Journal of Rheumatic Diseases, 20(4), 442–450. doi:10.1111/1756-185x.13051
9-Pilkington, S. M., Watson, R. E. B., Nicolaou, A., & Rhodes, L. E. (2011). Omega-3 polyunsaturated fatty acids: photoprotective macronutrients. Experimental Dermatology, 20(7), 537–543. doi:10.1111/j.1600-0625.2011.01294.x
10-Rhodes, L. E. (2003). Effect of eicosapentaenoic acid, an omega-3 polyunsaturated fatty acid, on UVRrelated cancer risk in humans. An assessment of early genotoxic markers. Carcinogenesis, 24(5), 919–925. doi:10.1093/carcin/bgg038
11-Golnick H, Cunliffe W, Berson D, et al. Management of acne: a report from a Global Alliance to Improve Outcomes in Acne. J Am Acad Dermatol. 2003;49:S1–S38/
12-Ablon, G. (2015). A 3-Month, Randomized, Double-Blind, Placebo-Controlled Study Evaluating the Ability of an Extra-Strength Marine Protein Supplement to Promote Hair Growth and Decrease Shedding in Women with Self-Perceived Thinning Hair. Dermatology Research and Practice, 2015, 1–8. doi:10.1155/2015/841570
13-Le Floc’h, C., Cheniti, A., Connétable, S., Piccardi, N., Vincenzi, C., & Tosti, A. (2015). Effect of a nutritional supplement on hair loss in women. Journal of Cosmetic Dermatology, 14(1), 76–82. doi:10.1111/jocd.12127
