Omega-3s Are The Missing Ingredient Of Your Anti-Inflammatory Skin Care Routine

Whenever we have red, itchy, dry, or inflamed skin, we often reach for various cleansers, lotions, serums, and other concoctions to help calm things down. While these topicals can be very effective (here's what we recommend to get rid of redness on the face at home), certain nutrients you consume also protect the skin. 

One nutrient that 90% of Americans1 aren't getting enough of daily is omega-3s. These fatty acids are most known for their role in heart health, but their anti-inflammatory effects extend to the skin as well. 

Everything from pollution to sleeping poorly, alcohol intake, smoking, and gut microbiome imbalances can lead to skin inflammation. 

Omega-3s, especially EPA (a type of omega-3 found in fish oil), help reduce the production of inflammatory molecules like prostaglandins and cytokines. 

The skin barrier is the protective, outermost part of the skin. Maintaining a healthy skin barrier is of vital importance when it comes to achieving hydrated, plump, and even-toned skin. 

Being deficient in essential fatty acids (like omega-3s) leads to dry, peeling, and flabby skin that gets easily irritated.

Omega-3 fats appear to strengthen skin barrier function, protecting the skin from irritants, sealing in moisture, and smoothing uneven texture. 

Overexposure to the sun's UV rays is damaging to the skin and leads to inflammation and premature aging. 

You can increase your omega-3 intake from both foods and supplements. Choose foods like fatty fish (salmon, mackerel, anchovies, and sardines), flaxseeds, chia seeds, and walnuts to add to your weekly—even daily—menu. 

Supplements are an easy way to get a therapeutic amount of omega-3s daily (without eating an entire fish).

A therapeutic dose (that produces the benefits like the ones we just listed) typically ranges from 1,000 to 4,000 milligrams of combined EPA and DHA.