The Secret to Healthy Skin: Take Your Fish Oil!
That’s right, take your fish oil!
We all have heard about fish oil (AKA Omega-3 oils) for heart health, for improving our joints and for brain health. So it might surprise you to learn about some serious skin benefits too!
When it comes to healthy skin, most of us concentrate on what we are applying on the surface. But what you put in your body can be just as important as what you put on it. Taking Omega-3 fish oils can help with everything from acne and eczema to wrinkles!
A little background:
Fish oil contains 2 main types of Omega-3 fatty acids (though there are 8 total types): docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). DHA works to keep the brain functioning at its best and is a structural component of your skin, a crucial element in maintaining healthy cell membranes. EPA specifically benefits your skin by acting as an antioxidant, anti-inflammatory and regulator for oil production.
Let’s break down some of the benefits of Omega-3s for your skin.
Here are 7 fabulous benefits…
1) Skin Hydration
Omega-3 oils are amazing at skin hydration from the inside out. As you get older, your skin thins and holds less moisture resulting in dry, flaking skin. Omega-3 oils allow your skin cells to retain water more efficiently to keep your skin hydrated, pump and soft.
Benefits:
More youthful looking skin by reducing fine lines and wrinkles caused by dry skin and overuse of irritating products
Relief from eczema! Even kids with dry skin and eczema issues can benefit from Omega-3 oils
2) Reduction In Inflammation
Omega-3 oils naturally exist in the membranes of immune cells and are important for your immune system. Inflamed skin can result in redness, itching and scale. Boosting your intake can reduce inflammation in your body and your skin!
Benefits:
Improvement in inflammatory issues like psoriasis, atopic dermatitis and eczema
Soothing skin that is inflamed from a dry or harsh environment (think everything from snow skiing to chlorinated swimming pools or even a day at the beach with the sun, salt water, and sand)
3) Smoother Skin
Omega-3 oils prevent hyperkeratinization. What is this you ask? This is when skin cells stick together and clog your pores/hair follicles (FYI: your pores and hair follicles are the same thing!).
Benefits:
Improvement in the appearance of those little red bumps you may get on the back of their arms or thighs, known in the derm world as keratosis pilaris
Unclogging of pores and smoothing out the skin’s surface, giving a glowing appearance
4) Reduction In Acne
Acne is an inflammatory condition. Even if you have acne that doesn’t look inflamed (think clogged pores and blackheads), research has shown that it has markers for inflammation.
Omega-3 oils work as a serious anti-inflammatory and also help to regulate the production of oil in your skin.
Benefits:
Both of these factors help in reducing those frustrating acne breakouts!
5) Protection Against Environmental and Sun Damage
Eat your protection. EPA is both an antioxidant and anti-inflammatory, working to repair cells that have been damaged by environmental toxins and protect your skin against UV damage. EPA has been found in studies to block the release of the UV-induced enzymes that eat away at your collagen. Yes, there are bad enzyme reactions that can destroy your healthy collagen!
Benefits:
Reduction of UV damage to skin.
Protection against aging from sun damage.
But don’t forget your sunscreen!
6) Slow Down the Aging Process
Omega-3 oils are powerful antioxidants!
This combined with their anti-inflammatory properties make these essential fatty acid superheros that boost your skin’s collagen production.
Benefits:
Increased production of healthy collagen
Strengthening structure and firmness of your skin, preventing lines and sagging
7) Help Your Hair and Nails
Without Omega-3 oils, both your hair and nails become brittle and dry. Fatty acids work to nourish and lubricate the nail bed and hair follicle.
Benefits:
Improve the length of hair and nails by promoting the health of new cells
Shiny, healthier and stronger hair and nails!
Here’s the thing…are you getting enough fish oil?
It’s likely that you are not getting enough Omega-3 oils in your diet alone. Studies have proven that 9 out of 10 Americans don’t get enough Omega-3 oils in their diet. The current recommendation is that you get 250 to 1000 mg of EPA and DHA per day. So, it is worth looking into a daily supplement to make sure you are getting all that you need!
Look for a high-quality supplement that has around 150mg of both EPA and DHA, and aim for taking 3 capsules per day. It may be easiest to take one capsule with each meal. Start slowly to avoid any possible side effects (though these are usually mild) like nausea or diarrhea.
When choosing supplements: Be aware that not all fish oil supplements are created equal!
Supplements are still not regulated by the FDA or any other governing body to make sure of its purity. You want to make sure you are getting a pure, natural, toxin-free and healthy product. Some of the least expensive products are usually formulated and manufactured in China, and it is anyone’s guess what’s in those.
If you want to be sure you are getting the best product:
1) Look for a label stating that the product has no risk of accumulated toxins.
2) Make sure the company screens fish for contaminants with an allowable detection limit of ZERO. No one wants mercury or toxins in their supplements.
3) It should be gelatin or enteric coated. This allows the capsule to pass through the acid in your stomach so that it can be absorbed in your intestine. If it dissolves in the stomach you actually lose about 15-20% of the efficacy. And, if it dissolves in the stomach you are more likely to get those annoying fishy burps. Yuck! No one likes that. You also want to check that the coating is not made of shellac or other ingredients that have no place in your body.