Omega-3 for Skin: Benefits and Research

14 May 2025, by SANUSq Research team
13 min reading time

Middle-aged couple with healthy skin at home, with a golden omega-3 droplet

Omega-3 turns up on almost every list of "good skin" nutrients, and the idea isn't far-fetched: these fats are built into the membranes of every cell, skin cells included. But there is a real gap between that biological role and the promise of a transformed complexion, so it's worth looking closely at the omega 3 benefits for skin that research actually supports.

Written by SANUSq Research Team | Medically reviewed by Dr Ajay Kumar, MD
Published: 14 May 2025 | Updated: 14 May 2025

What omega-3 does in your skin

Skin is an organ that renews itself constantly, and its main job is to act as a barrier. It keeps water in and keeps irritants, allergens and microbes out. That barrier depends on a layer of lipids that holds the cells of the outermost skin layer together, a little like mortar between bricks. The fats you eat feed into that structure.

Omega-3 fatty acids have a second role that gets less attention. The long-chain forms, EPA and DHA, are the raw material for a family of signalling molecules involved in the resolution of inflammation: the process that switches an inflammatory response off once it has done its job, rather than the one that starts it. Omega-6 fats, by contrast, are the main precursors of several of the molecules that drive inflammation forward. Both families are essential; the interest lies in the balance between them.

A systematic review by Biełach-Bazyluk et al. (2025) looked at 57 studies on these pro-resolving lipid mediators and on omega-3 and omega-6 intake in psoriasis, atopic dermatitis and acne. People with these conditions tended to show lower levels of omega-3-derived pro-resolving mediators, and some intervention studies suggested omega-3 supplementation may lower inflammatory markers and improve barrier function. The authors stressed that human data are scarce, studies are small and varied, and that any role for omega-3 needs confirming in better clinical trials.

Omega 3 benefits for skin: what the trials show

This is the part most articles skip. Omega-3 has been tested in several skin conditions, and the results are more modest than the marketing suggests. All of the conditions below are medical diagnoses. If you have one, the right first step is your doctor or a dermatologist, and a supplement is not a substitute for the care they can offer.

Eczema (atopic dermatitis)

A Cochrane review by Bath-Hextall et al. (2012) assessed 11 randomised trials with 596 participants testing dietary supplements in established atopic eczema, including two small studies of fish oil. Those two studies hinted at a possible modest benefit, but many outcomes were explored, and the authors concluded there was no convincing evidence that dietary supplements help eczema. They said a larger, well-registered trial would be needed before practice could change.

Psoriasis

Psoriasis is an immune-driven skin condition, and fish oil has been studied in it for decades. The picture that has emerged is that omega-3 on its own does little to the skin plaques, while results alongside standard care are more encouraging.

A systematic review of 18 randomised trials in 927 people by Chen et al. (2020) found that fish oil or omega-3 taken alone had no significant effect on psoriasis severity scores, lesion area or itching. When it was added to conventional treatment, severity scores and lesion area were lower than with conventional treatment alone, and no safety differences were seen between groups.

In other words, the research points to omega-3 as a possible companion to medical care, not a replacement for it. Any change to a psoriasis plan should be discussed with your dermatologist.

Acne

In a 10-week randomised controlled trial, Jung et al. (2014) gave 45 people with mild to moderate acne either 2,000 mg of EPA and DHA a day, borage oil providing gamma-linolenic acid, or no supplement. Both supplement groups had fewer inflammatory and non-inflammatory spots after 10 weeks, with no serious side effects. The authors suggested omega-3 might be studied further as an add-on to standard acne care.

A single trial of 45 people is a reason for further research, not a firm conclusion. Acne that is persistent, painful or scarring deserves a proper assessment from a GP or dermatologist.

Sun sensitivity

The most intriguing findings concern sunlight. Several studies from the same research group have measured how much ultraviolet light it takes to redden the skin before and after omega-3.

In a double-blind randomised study, Rhodes et al. (2003) gave 42 healthy adults 4 g of purified EPA or oleic acid (a monounsaturated fat) daily for three months. EPA levels in the skin rose about eightfold, and in the EPA group the dose of ultraviolet light needed to cause reddening went up, along with reductions in some early markers of UV-related DNA damage. No such changes were seen with oleic acid.

A later study by Kendall et al. (2019) gave healthy volunteers EPA or DHA for 10 weeks and found clear changes in the inflammatory lipids produced by the skin after UV exposure. However, neither supplement changed the sunburn threshold or how quickly redness faded.

Put together, these studies show that omega-3 does reach the skin and can change how it responds to UV, but the effect on actual sunburn is inconsistent and much smaller than sunscreen. The 4 g dose used in the first study is also far above what most people take. Omega-3 is no reason to spend longer in the sun or to skip sun protection.

What we can fairly say

Three things can be said without overstating the case:

Essential fats are part of the skin barrier. Getting enough of them in your diet is a basic requirement for skin that holds moisture normally. A genuine deficiency, which is rare, shows up as dry, scaly skin.
Omega-3 is involved in regulating inflammation. That makes a benefit in inflammatory skin conditions plausible, but trials so far have not shown it convincingly.
Omega-3 fits into a diet that suits skin generally: plenty of plants, oily fish, nuts and seeds, and fewer ultra-processed foods.

What we can't say is that omega-3 brightens a complexion, clears blemishes, replaces sunscreen or deals with any skin disease. There are no solid trials on glow or skin ageing in healthy people. Necessary is not the same as sufficient: if your intake is already adequate, adding more hasn't been shown to make a visible difference.

Fish oil, plant omega-3 and your skin

Most of the skin studies above used fish oil or purified EPA and DHA, the long-chain forms found in oily fish such as sardines, mackerel, herring, salmon and anchovies. Two portions a week is the usual dietary guidance. Plant foods, including rapeseed, flaxseed, walnut and sacha inchi oils, walnuts, ground flaxseed and chia seeds, provide a different omega-3, alpha-linolenic acid (ALA).

The body converts only a small amount of ALA into EPA and DHA, so plant oils are not a like-for-like swap for fish when it comes to the research on fish oil benefits for skin. For people who eat no fish, algal oil is a direct plant-based source of DHA and EPA. Omega-3-rich oils oxidise quickly, so keep them cool and away from light, and use them cold rather than for frying.

What matters more for your skin

The order of priorities hasn't changed, and no single nutrient changes it:

Daily sun protection. Ultraviolet light is the main driver of visible skin ageing, loss of firmness and pigment spots.
Not smoking. Smoking is one of the clearest lifestyle causes of premature skin ageing.
Enough sleep, and a gentle routine: a non-stripping cleanser and a moisturiser suited to your skin.
A varied diet rich in colourful fruit and vegetables. Among much else, it supplies vitamin C, which contributes to normal collagen formation for the normal function of skin.

In a review of vitamin C and skin, Pullar et al. (2017) describe how normal skin holds high concentrations of vitamin C, which supports collagen production and helps protect against UV-related damage. They note that the benefits of applying vitamin C to the skin, compared with getting enough from the diet, are still poorly understood.

A few other nutrients have authorised roles here too: vitamin A, biotin and zinc each contribute to the maintenance of normal skin. Omega-3 belongs in this wider picture as one useful contributor among several, not a lever that works on its own.

Should you take omega-3 capsules for your skin?

For skin alone, the evidence doesn't support it. The question looks different if you rarely or never eat oily fish: then the case for omega-3 is a general nutritional one rather than a cosmetic one, and worth discussing with your doctor or a dietitian.

If you do choose a supplement, a few practical points help:

Read the label for actual EPA and DHA content, not just the total weight of oil, if you are choosing a fish or algal oil.
Know what a plant oil provides. Plant oils such as sacha inchi supply ALA, not EPA or DHA.
Take care with high doses. High intakes of omega-3 may increase bleeding tendency. If you take a blood thinner such as warfarin or an antiplatelet drug, or you have surgery coming up, speak to your doctor first.

The bottom line

Omega-3 fats are part of how healthy skin is built, which is a good reason to eat enough of them. But they are not a complexion treatment, and the trials that tested supplements in specific skin conditions have found smaller and less consistent effects than many people hope. Eat oily fish if you can, vary your oils, protect your skin from the sun and get enough sleep. It's less exciting than a capsule, but it's where the evidence points.

Frequently asked questions

Does omega-3 make your skin glow?

No solid trial has shown this in healthy people. What is established is that getting enough essential fats is needed for a normally functioning skin barrier, and a real deficiency causes dry, scaly skin.

What are the benefits of omega-3 for skin?

Omega-3 fats are part of the skin's lipid barrier and are involved in regulating inflammation. Small trials have looked at eczema, psoriasis, acne and sun sensitivity, with mixed and generally modest findings, so no benefit has been firmly established.

Does fish oil help with eczema?

A Cochrane review of 11 trials found no convincing evidence that dietary supplements, including fish oil, help established eczema. Two small fish oil studies hinted at a modest benefit that has not been confirmed. Eczema care is best guided by your GP or dermatologist.

Can omega-3 protect against sunburn?

Some studies found that high-dose EPA slightly raised the amount of UV needed to redden the skin, while another found no change in sunburn threshold. Either way, the effect is far smaller than sunscreen, so omega-3 is not a replacement for sun protection.

Which foods are richest in omega-3?

Oily fish such as sardines, mackerel, herring and salmon provide EPA and DHA. Rapeseed, flaxseed, walnut and sacha inchi oils, walnuts, ground flaxseed and chia seeds provide the plant omega-3 ALA.

Is omega-3 safe with blood thinners?

High intakes of omega-3 may increase bleeding tendency, so anyone taking warfarin, an antiplatelet drug or another blood thinner, or preparing for surgery, should check with their doctor before starting a supplement.

A plant source of omega-3

Sacha inchi oil in capsules, a plant source of the omega-3 fatty acid ALA (alpha-linolenic acid). It does not provide EPA or DHA.

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Buy Sacha Inchi Oil Capsules

References

Biełach-Bazyluk A, Jakubowicz-Zalewska O, Myśliwiec H, Flisiak I. Specialized pro-resolving lipid mediators and dietary omega-3/6 fatty acids in selected inflammatory skin diseases: a systematic review. Antioxidants (Basel). 2025;15(1):9. PMID 41596068
Bath-Hextall FJ, Jenkinson C, Humphreys R, Williams HC. Dietary supplements for established atopic eczema. Cochrane Database of Systematic Reviews. 2012;2012(2):CD005205. PMID 22336810
Chen X, Hong S, Sun X, et al. Efficacy of fish oil and its components in the management of psoriasis: a systematic review of 18 randomized controlled trials. Nutrition Reviews. 2020;78(10):827–840. PMID 31995220
Jung JY, Kwon HH, Hong JS, et al. Effect of dietary supplementation with omega-3 fatty acid and gamma-linolenic acid on acne vulgaris: a randomised, double-blind, controlled trial. Acta Dermato-Venereologica. 2014;94(5):521–525. PMID 24553997
Rhodes LE, Shahbakhti H, Azurdia RM, et al. Effect of eicosapentaenoic acid, an omega-3 polyunsaturated fatty acid, on UVR-related cancer risk in humans. An assessment of early genotoxic markers. Carcinogenesis. 2003;24(5):919–925. PMID 12771037
Kendall AC, Pilkington SM, Murphy SA, et al. Dynamics of the human skin mediator lipidome in response to dietary ω-3 fatty acid supplementation. FASEB Journal. 2019;33(11):13014–13027. PMID 31518521
Pullar JM, Carr AC, Vissers MCM. The roles of vitamin C in skin health. Nutrients. 2017;9(8):866. PMID 28805671

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