Reducing acne with an Omega-3 rich diet
Acne is not only a cosmetic issue; it is a medical condition affecting millions of people worldwide.
Many people who experience hormonal acne often have a low self-esteem and quality of life.
People with acne-prone skin understand the struggle to find treatment that works for them.
Some people with acne look for spot creams and prescription medication.
While medication is important, new research shows that prioritising nutrition can equally assist in skin health.
What are Omega-3 Fatty Acids?
Many people with acne have Omega-3 fatty acids (O3FAs) deficiencies.
O3FAs are essential nutrients, meaning your body needs them but cannot make them. Instead, O3FAs come from food or supplementation—think of oily fish, flaxseeds and walnuts.
O3FAs are vital for a balanced diet and have a wide range of health benefits, such as acting as an anti-inflammatory
Types of O3FAs
- Alpha-linolenic acid (ALA): ALA is necessary for human growth and development. It can only be obtained through diet and generally found within plant-based foods, such as walnuts, chia seeds and flaxseeds.
- Eicosapentaenoic acid (EPA): EPA is known for its anti-inflammatory abilities for the body. It can be primarily found in fatty fish like salmon, mackerel and sardines. EPA can also be taken as a supplement in algae oils.
- Docosahexaenoic acid (DHA): DHA is important for maintaining health and is found in fatty fish, and alongside EPA as a supplement.
When consumed as part of a balanced diet, O3FAs have strong anti-inflammatory properties that can soothe breakouts and reduce spots.
Benefits of O3FAs
The potential benefits of OF3As for acne are linked to their ability to:
- Reduce Inflammation: By calming the inflammatory response in the skin, O3FAs may help reduce redness and swelling associated with acne.
- Regulate Oil Production: Some studies suggest that O3FAs can help balance sebum (oil) production, which plays a key role in the development of acne.
- Support Skin Barrier Function: O3FAs are essential for maintaining the skin’s natural barrier, which helps keep moisture in and bacteria out.
Testing the Effect of O3FAs
A recent study by the Journal of Cosmetic Dermatology tested the impact of diet change for people with acne.
The study involved 60 patients with acne, none taking prescription medication, over a 4-month period.
Before the study began, 98.3% of patients were deficient in O3FAs EPA and DHA.
The patients changed their eating habits to follow a Mediterranean diet that was high in O3FAs and took supplements in EPA and DHA.
In the first two months of the study, patients took lower-dose supplements: 600mg of DHA and 300 mg of EPA.
This was increased to 800mg of DHA and 400mg of EPA for the remaining months of the study.
The Results
After 4 months, EPA and DHA supplements had caused an increase in the patients’ O3FAs level from 4.9% to 8.3%.
Patients noticed an improvement in their overall quality of life due to their acne being less severe and having fewer acne breakouts.
Food for Thought
The study’s results allow us to think about what parts of our diet harm or improve our skin quality.
Diet research has shown that refined sugars, saturated fats and dairy can inflame acne severity and increase the number of breakouts.
A well-rounded diet of vegetables, fruits, nuts and whole grains can be the most beneficial for reducing acne.
Mediterranean Diet Versus Western Diet
O3FAs are most commonly found within a Mediterranean diet.
The Mediterranean diet emphasises plant-based foods with moderate amounts of fish, poultry and dairy. The diet limits red meat and processed foods.
An inspired Mediterranean diet lunch could be a salmon rice bowl or a black bean quinoa bowl.
In contrast, a Western diet involves consuming a larger amount of red and processed meat, high-fat dairy, and consuming less fruits and vegetables.
Western diets are traditionally low in O3FAs and are full of Omega-6 fatty acids (O6FAs) instead.
06FAs are commonly found in vegetable oils, which are known to promote inflammation and create imbalances on the skin.
To look after your skin, the study recommends increasing O3FAs by maintaining a balanced diet.
Increasing Your Omega-3 Intake
If you want to increase your O3FAs in your diet to support your skin, you can:
- Eat Fatty Fish: Aim to include fatty fish like salmon or trout, in dishes such as a rich salmon pasta, in your diet at least twice a week.
- Consider Algae-Based Supplements: For those who don’t eat fish, algae-based supplements are a great source of EPA and DHA.
- Add Plant-Based Sources: Incorporate ALA-rich foods like flaxseeds, chia seeds, walnuts, and hemp seeds into your meals. They have a nutty flavour and can be good mixed into baked goods or in smoothies.
- Limit Vegetable Oils: Reduce your consumption of processed foods and vegetable oils high in O6FAs, which naturally promote inflammation and skin imbalance. You might have to say goodbye to fast food for a while.
- Talk to Your Dermatologist: If you’re considering O3FA supplements, discuss this with your dermatologist to ensure they’re appropriate for you and won’t interact with any other medications you’re taking.
What The Dermatologists Say
Dermatologists are encouraging you to ask questions about how to increase O3FAs in your diet to promote balanced skin.
This is an exciting new area of research that will highlight the importance of nutrition in skin health.
Conclusion
It is important to continue to look at the dietary impact on skin health as the holistic healthcare industry grows.
Improving the amount of O3FAs in your diet is simple by consuming more fish, nuts and EPA and DHA supplements.
The benefits of Omega-3 will include improved overall skin quality with fewer spots and a reduction in inflammation.
For anyone facing acne, a change in their diet could be the solution they have been looking for.
Reference: Guertler A, Neu K, Lill D, Clanner-Engelshofen B, French L, Reinholz M. Exploring the potential of omega-3 fatty acids in acne patients: A prospective intervention study. Journal of Cosmetic Dermatology. 2024;00:1-10. Doi:10.1111/jocd.16434
