They are rich in foods such as walnuts, seafood, fatty fish and some seeds and vegetable oils. They are divided into three types: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Omega-3 fats are known for their distinct health benefits, including their ability to fight depression, reduce inflammation, and reduce markers of cardiovascular disease. Additionally, one lesser-known benefit is that they can benefit your skin and hair (, , , ).
Here are 6 science-backed benefits of omega-3s for your skin and hair.
May protect against sun damage
Omega-3s can protect against harmful ultraviolet A (UVA) and ultraviolet B (UVB) rays that come from the sun.
Research has shown that taking a combination of DHA and EPA—two long-chain omega-3s—can reduce skin sensitivity to ultraviolet (UV) rays ().
In one small study, participants who consumed 4 grams of EPA for 3 months increased their resistance to sunburn by 136%, while no significant changes were observed in the placebo group ().
In another study, participants who applied EPA- and DHA-rich sardine fat to their skin after UV exposure experienced 25% less skin redness compared to the control group. However, other types of omega-3s did not have the same effect ().
There is some evidence that after exposure to ultraviolet light, omega-3s may also reduce the severity of symptoms of some conditions associated with photosensitivity, including skin rashes or fluid-filled blisters ().
However, there is little research on this topic and more research is needed before conclusions can be drawn.
Summary:
Omega-3s can improve your skin's resistance to sunburn, reduce the severity of skin redness after UV exposure, and relieve the symptoms of some conditions associated with photosensitivity. However, more research is needed.
Miracle serum
By mixing fish oil with water in a blender (ratio 3:1, there should be little water), we get a miracle emulsion, which has been talked about a lot lately. According to the cosmetologist's recipe, add a couple of drops of jasmine essential oil, so the serum will smell pleasant. This famous serum has the effect of a night cream. Its peculiarity is that its consistency and composition are ideal for human skin, creating excellent protection and nourishing it, including essential amino acids.
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May reduce acne (pimples and acne)
A diet rich in omega-3s may help prevent or reduce the severity of acne.
Omega-3s have been shown to reduce inflammation, and new evidence suggests that acne may be caused primarily by inflammation. Therefore, omega-3s may indirectly fight acne (,).
Several studies have reported a reduction in acne with omega-3 supplementation, either alone or in combination with other nutrients (, , , ).
Omega-3 supplements also appear to reduce the side effects of isotretinoin, a drug commonly used to treat severe or resistant acne ().
However, few studies have observed the effects of omega-3s alone—rather than in combination with other compounds—and the effects appear to vary among different people. Therefore, more research is needed.
Summary:
Omega-3 supplements, taken alone or in combination with other supplements, may help prevent acne (pimples and pimples) or reduce their severity. However, more research is needed to confirm these effects.
May protect against dry, red or itchy skin
Omega-3s can hydrate the skin and combat redness, dryness, or itching of the skin caused by skin conditions such as atopic dermatitis and psoriasis.
This is due to the fact that omega-3s improve the protective functions of the skin, moisturize and prevent irritation (,).
In one small study, women who consumed about half a teaspoon (2.5 ml) of omega-3-rich flaxseed oil daily experienced a 39% increase in skin hydration after 12 weeks. Their skin was also less rough and sensitive than the skin in the placebo group ().
High omega-3 intake was also associated with a lower risk of atopic dermatitis in children and improved psoriasis symptoms in adults. However, other studies have failed to replicate these results (, ,).
Different doses and delivery methods used between studies may partly explain the conflicting results ().
Therefore, more research is needed before conclusive conclusions can be drawn.
Summary:
Omega-3s can hydrate your skin and protect it from irritants and skin conditions such as atopic dermatitis and psoriasis. However, more research is needed to confirm these effects.
Ingestion
Oral administration is also possible. Fish oil can be found in pharmacies and stores today in two forms: capsules and bottles. The latter is not always pleasant due to the specific smell and taste. But capsules are an excellent alternative. But at the same time, doctors claim that fish oil in a bottle is more effective.
You need to take the composition twice a day, one tablespoon, if you decide to take the product in its pure form. The capsules should be taken according to the instructions, since the size of the capsules (and, accordingly, the amount of fish oil in each capsule) may vary. The standard dosage is 2 capsules three times a day. But it is best to consult a specialist or read the instructions.
The course of treatment should be 1-3 months depending on the condition of the skin and the desired results. Consuming fat once will not have an effective effect. The product must be stored in a dark and cool place. This applies to both liquid and capsules.
Attention! Do not take the product on an empty stomach. This can lead to disruptions in the digestive system.
4–6. Other Potential Benefits for Skin and Hair
Omega-3s may also provide additional benefits.
- May speed up wound healing . Animal studies suggest that omega-3s delivered intravenously or topically may speed wound healing, but human studies are needed ().
- May reduce the risk of skin cancer . Eating foods rich in omega-3 may prevent the growth of tumors in animals. However, human studies are needed to confirm this (,).
- Can stimulate hair growth and reduce hair loss . Test-tube and animal studies show that omega-3s may stimulate hair growth. More research is needed into the effects of omega-3s on hair growth and hair loss in humans (, ).
It is important to note that only a small number of studies have examined these beneficial effects in humans. Additionally, studies often used multiple supplements at the same time, making it difficult to determine how effective omega-3 supplements were among other supplements. Therefore, more research is needed.
Summary:
Omega-3s can speed up wound healing, promote hair growth, reduce hair loss, and even reduce the risk of skin cancer. However, more research is needed to confirm these beneficial effects.
Summarize
- Omega-3s are healthy fats found in fish, seafood and plant foods such as walnuts, flax seeds, hemp seeds and chia seeds.
- In addition to their distinct health benefits, these fats can benefit your hair and skin. Although research is limited, they appear to increase your skin's resistance to sunburn, reduce acne, and protect against dry, red, and itchy skin.
- Overall, these healthy fats are an easy and worthwhile addition to your diet, as they benefit not only your hair and skin, but your overall health.
Tags: Hair health, Skin health, Omega-3
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Recipes for homemade masks based on fish oil
You can use fish oil for the face against wrinkles in different ways. The simplest, but very effective is to add the product to your night cream. At night, all cosmetics work more efficiently, and fish oil not only enhances the effect of the cream, but also deeply nourishes the epidermis and saturates it with vitamins.
An important nuance: fat cannot be added directly to a jar of cream, as it oxidizes very quickly upon contact with air.
You need to scoop up the required amount of cream with a spoon, add literally 1-2 drops of fish oil and immediately apply the product to cleansed facial skin. To get a really good effect from such a cocktail for the skin, you need to apply night cream with fat an hour before bed. Immediately before going to bed, blot your face with a napkin to remove excess oil. In the morning, be sure to wash thoroughly using foam or gel for your skin type.
In addition to this care, it is recommended to use a mask containing fish oil and other ingredients 1-2 times a week. You can prepare it using one of the following recipes.
Honey mask
The mask can only be used by those who are not allergic to bee products.
The product is ideal for those with dry, aging skin. It is very simple to prepare - combine a tablespoon of fat and honey and apply to the skin of the face. Also use fish oil for wrinkles around the eyes. The mask should be kept on the face for two minutes, but from the area around the eyes it should be removed after 10 minutes.
If an unpleasant oily film remains on your face, it can be removed with a cotton pad soaked in tonic.
Whitening mask with cream and lemon
The product copes well with pigmentation, loss of elasticity, fine wrinkles and dull complexion. Recommended for dry skin, may be too heavy for normal skin types.
To prepare the mask, you need to take one small spoon of fat, natural cream and freshly squeezed lemon juice. Mix everything and apply to previously cleansed and steamed skin.
Girls aged 25-35 years old may find this product too greasy, so it is permissible to replace the cream with kefir of normal fat content.
With parsley and cottage cheese
The recipe is perfect for women prone to facial swelling. Can be used in the morning, as the mask perfectly tones and tightens the skin. To prepare, you need to take a quarter of a bunch of fresh parsley and chop it in a blender or juicer. Mix the mixture with a tablespoon of cottage cheese and a teaspoon of fish oil. Apply to the skin for 10-20 minutes, it is recommended to spend all this time lying down, as the product is heavy and can stretch the skin.
With lemon and egg
To prepare, beat one egg, add a spoonful of fat and lemon juice. Apply to skin, leave for 15 minutes, then rinse thoroughly.
This recipe can be adapted for oily skin - for this, use only whipped egg whites. The yolk enhances the nutritional properties of the mask, so those with dry, dehydrated skin can only use it after removing the white.
With alcohol
But this product should not be used by those with dry or normal skin, as it can dry out the epidermis. In general, women over 25 years old are not recommended to use products with alcohol at all, even with increased activity of the sebaceous glands and oily skin type.
This mask can be used from 20 to 25 years, but not more than once a week. To prepare, take a spoonful of alcohol, a spoonful of fish oil, stir and apply to your face with a cotton pad. Wash off after 5-7 minutes.
An alternative to alcohol can be glycerin - this way the product dries the skin less.
With yeast
Tones the skin and eliminates its aging appearance
A very effective product that can transform your skin in just one application. To prepare the mask you need to mix:
- fresh yeast – 10 g;
- fish oil – 1 tbsp;
- honey – 1 tbsp;
- sour cream - 1 tbsp.
Mix everything thoroughly and set aside for half an hour for the yeast to start working. Then apply to skin for 20 minutes.
Miracle mask recipe
A secret recipe for fighting wrinkles, passed down from generation to generation. The mask works wonders, is suitable for absolutely all skin types, and has no age restrictions. It can be used for chapping, dehydration, and decreased skin elasticity. Recommended for the prevention and reduction of wrinkles.
It is very simple to prepare - you just need to mix 2 tablespoons of still mineral water with one spoon of fish oil. Apply to skin for 10-20 minutes, depending on the type.
The downside of this miracle product is the strong smell of grease, so it’s better to wash it off with a tonic.
