There isn't a patient I treat who isn't taking these. Why? Because omega-3 is hands down one of the most fundamental and essential supports for skin health.
Fish oil is considered an essential fatty acid because it is one of the few compounds our body can't produce for itself - requiring us to take it in dietary or supplemental form. These healthy fats, especially their active constituents, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are the building blocks that help maintain the structure and function of your skin at a cellular level.
At the cell membrane level, omega-3s play a vital role in the lipid bilayer of your skin’s cells, ensuring they remain strong and flexible. This is key to supporting the keratinocytes (skin cells) and corneocytes (the dead skin cells that form the outermost layer of the skin), both of which are crucial for keeping your skin hydrated, smooth, and protected. The lipid bilayer is essentially the “shield” of the skin cells, and omega-3s are like the building blocks that create a durable and balanced structure.
For keratinocyte function, omega-3s help with cell growth and differentiation, promoting healthy skin turnover and helping to prevent the buildup of dead skin cells that can clog pores and contribute to acne. Corneocytes rely on omega-3s for their function in forming a protective skin barrier that locks in moisture and keeps out harmful environmental stressors.
EPA For Skin Health
While both EPA and DHA are essential for overall health, they each serve unique purposes in the body. EPA, which is found in high concentrations in fish oil, is particularly beneficial for skin health. EPA is known for its anti-inflammatory properties, helping to calm redness, irritation, and inflammation in the skin. It can be especially helpful for skin conditions like eczema, acne, and rosacea, as it supports the skin's ability to heal and regenerate.
DHA, on the other hand, is best known for its brain-boosting effects. It plays a critical role in supporting cognitive function, memory, and mental clarity. While DHA is also found in the skin, it’s EPA that does the heavy lifting when it comes to managing inflammation and supporting the skin’s barrier. So, if you’re looking to focus on skin health, especially in the context of inflammation, EPA is your go-to.
The Importance of Concentration
Not all fish oils are created equal. To get the best results, it’s crucial to choose a high-concentration fish oil that contains a high percentage of active EPA and DHA. Many fish oils on the market contain a mix of lower-quality oils that are often high in PUFAs (polyunsaturated fatty acids), which, when consumed in excess, can contribute to chronic inflammation in the body, including the skin. This is the opposite of what we want when trying to achieve clear, glowing skin!
Taking a high-active concentration fish oil ensures you’re getting a bioavailable form of omega-3s that your body can easily absorb and put to work. Fish oil without enough active EPA and DHA won’t provide the same benefits—especially when it comes to reducing skin inflammation or supporting healthy skin cell function. The key is to choose a fish oil that’s pharmaceutical grade and carefully processed to ensure it’s free from contaminants and provides a high potency of the omega-3s you need.
Impact on Stress
The anti-inflammatory benefits of EPA extend beyond just skin. Omega-3s play a role in reducing cortisol (the stress hormone), which can help improve your mood, lower anxiety, and promote a sense of calm. Omega-3s are also linked to improved cognitive function and can even support brain health over the long term.
Moreover, when you’re stressed, your body releases cortisol, which not only contributes to mental strain but also exacerbates inflammation in the body, especially in conditions like acne, eczema and rosacea. Omega-3s can help regulate cortisol levels, preventing the cycle of stress from damaging both your skin and mental well-being.
Fish Oil Queen
I have A LOT of educational resources about fish oil and their importance for skin health, and am coloquially known as The Fish Oil Queen. That's because having the right active amounts of omega-3 (EPA and DHA) are the fundamentals of skin health, and barrier impairments along with rampant inflammation, can happen simply from being deficient in essential fatty acids. I have many patients who have experienced almost resolution of their inflammatory skin conditions just by correcting this deficiency... which is why I made E/FA Pure; so that you can take a high-grade skin-targeted essential fatty acid without having to pay for a consultation for someone to tell you this! Also, if you are working with someone for skin health and they haven't recommended fish oil, then run... but that's a topic for another day.
You'll find a comprehensive guide on the bottle of your E/FA Pure which also discusses the importance of taking omega-3 actives in high concentration, like our E/FA Pure provides, where you have a high omega-6 diet... which, surprisingly, is the problem I have with purely plant-based diets. This is also why I generally don't work with vegans, because there is not much I can do to reduce the inflammation that's coming from overexposure to omega-6, so I feel it's a bit of a waste of time, and I hate wasting time on not getting a result for my patients.
If you haven't tried the right omega-3 for your skin yet, try our E/FA Pure - so popular it's sold out 10x and we literally struggle to keep it on the shelf!
