Skin, Hair & Nails

Skin, Hair & Nails

Skin, hair, and nail benefits from omega-3 fatty acids

Forget about using Instagram filters to achieve a healthy glow or shiny hair. Increasing your omega-3 intake could be the solution. This post breaks down the omega 3 benefits for skin, hair, and nails, from reducing breakouts to boosting thinning hair.

What exactly is omega 3?

Certain foods contain omega-3 fatty acids, which are essential nutrients. They are also widely available as a supplement.

Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are the two most important omega 3 fatty acids (EPA). A healthy dose of these nutrients can help with everything from heart and cognitive health to bone strength and joint mobility.

However, if you increase your intake, you may discover omega 3 benefits for your skin, hair, and nails as well.


Omega 3 is well-known for its benefits to cognitive, cardiovascular, and bone health, but these nourishing fatty acids can also help your hair, skin, and nails. When we talk about omega 3, we're referring to the fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Because omega 3 is an essential nutrient, your body cannot produce it; instead, it must be obtained through diet or topical application.

The Skin Benefits of Omega 3

Why should you take omega-3 fatty acids for your skin? You can spend a lot of money on the best skincare and treatments, but what you eat also has a big impact on how your skin looks. Many beauty experts believe that eating a diet rich in omega 3 fatty acids is the best way to achieve a healthy glow.

  1. Reduce skin breakouts

Omega-3 fatty acids can help reduce inflammation. This explains why fatty acids are frequently associated with the relief of skin conditions such as acne. 1 A growing body of research is investigating the relationship between omega 3 and acne, with evidence emerging that taking a fish oil supplement could reduce the severity of blemishes. 2 Studies have also found a link between the prevalence of acne and low-fat diets. 3

  1. Reduce your susceptibility to sun damage.

Omega 3 has shown promise in supplementing the skin's resistance to the sun's harmful ultraviolet rays.

  1. A regular dose of dietary omega 3 may reduce your skin's sensitivity to the sun.

It's certainly no substitute for a good quality SPF and appropriate shade.

  1. Moisturize and smooth dry or irritated skin.

A good source of fatty acids can keep skin soft and reduce inflammation. Omega 3 fatty acids can help your skin retain water by improving its barrier function. This could improve your skin's hydration, providing a welcome moisture boost for those with dry, irritated, or dermatitis-prone skin.


There is growing interest in the use of omega 3s to provide a natural boost to skin health. If you're prone to spots and blemishes, omega 3 could help reduce inflammation. It could also help soften rough, dry skin and soothe any irritation.

The advantages of omega-3 fatty acids for nails

A change in the appearance of your nails can indicate nutrient deficiencies. Omega 3 fatty acid supplementation can improve the appearance and health of nails. However, it is not a treatment. It is always best to seek medical advice if you are concerned about a change in your nails.

  1. Keep your nails from becoming dry and brittle.

You may be deficient in omega 3 fatty acids if your nails bend or break at the drop of a hat.

Increasing your intake of omega-3 fatty acids promotes the growth of cells in the nail bed. This can reduce inflammation and improve nutrient absorption.

  1. Healthier, stronger nails

A healthy supply of omega 3 fatty acids can help lubricate and moisturise your nails. This not only gives them a gleaming appearance, but it also promotes healthy growth.

  • Omega 3 fatty acids may improve the health of your nails by adding shine and decreasing brittleness
  • Seek medical attention if you notice a change in the texture, shape, or appearance of your nails.

The advantages of Omega 3 for hair

Is omega 3 beneficial to hair? Could fish oil aid in the growth of long, lustrous locks? It appears that a lack of omega 3 fatty acids may contribute to dry hair and scalp irritation. Including a nourishing dose of these fatty acids in your diet may provide a welcome boost to your hair.

  1. Promote hair growth
  2. Lessening scalp irritation
  3. Increases elasticity and brightness

Omega 3 promotes hair strength by nourishing the follicles, which may help to prevent breakage and hair loss.

How to Use Omega-3 Fatty Acids for Skin, Hair, and Nails

Omega 3 benefits can be obtained by eating foods high in these fatty acids or by taking a supplement.

Oily fish, such as salmon, sardines, and mackerel, are the richest food sources. If you eat a vegetarian or vegan diet, you can get omega 3 from nuts, seeds, and dark, leafy greens. Alternative plant-derived sources include flaxseed, chia seeds, kale, algae, and walnuts. You can also look for omega-3-fortified eggs, milk, yoghurt, bread, and spreads.

In theory, you could apply fish oil to your skin, hair, and nails. However, given the strong odour, you may prefer to obtain the benefits from an ingestible source.

However, if you have chronically dry, flaky skin, using omega-3 oils or creams may provide a useful boost of fatty acid goodness.

Omega 3 side effects

If you stick to the recommended daily dose, side effects are rare and mild. The most common negative effects of omega 3 are stomach upset, flatulence, and diarrhoea.

Is omega-3 healthy for everyone?

High doses of Omega 3 fatty acids can cause blood thinning. If you are taking anticoagulants or have a bleeding disorder, consult your doctor before increasing your intake.

Some fish oils contain a lot of vitamin A. Excessive consumption can cause you to exceed your recommended daily allowance. Vitamin A can be toxic in high doses.

Pregnant women (or women planning to become pregnant) should avoid taking vitamin A-containing fish oil supplements.

  • According to official recommendations, eating two portions of fish twice a week is the best way to get enough omega 3s.
  • Keeping to the recommended dose will help to avoid any negative effects.
  • You should keep in mind that omega-3 supplements frequently contain vitamin A.
  • If blood clotting is a concern for you, talk to your doctor before taking supplements.

In Conclusion

This article discusses a variety of omega 3 benefits for skin, hair, and nails. Whether you have acne or brittle nails, this supplement could be beneficial to your regimen. The best way to up your intake of these essential fatty acids is to include a couple of servings of fish in your weekly diet. Alternatively, you could try a fatty acid-enriched supplement or skincare.