You've probably heard of omega-3 supplementation, as it's one of the most comprehensive options available today for improving overall body health. Curiously, although it is so beneficial, it is one of the molecules that the body cannot synthesize, so it must be obtained through diet or supplementation.
Omegas, known as essential fatty acids, offer a multitude of benefits to the body in various systems as diverse as vision, the brain, the heart, and, of course, the skin. But not all omegas are the same, as omega-3 comprises a series of molecules, each with its own properties. In this post, we'll explore the fascinating world of omega-3 and everything related to these essential fatty acids with Farmagranada and its pharmacist Juan Moreno. Are you in?
What is omega 3 and why is it essential for your skin?
Omega-3 fatty acids are polyunsaturated fatty acids, that is, a type of fatty acid with a specific chemical structure. A fatty acid is a molecule whose main purposes are energy storage and maintaining the structural function of cell membranes. It is called omega-3 because the first double bond (characteristic of these molecules) is located in position 3. Within omega-3 fatty acids, we find three molecules: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). According to the pharmacist: " When it comes to skin, omega-3 provides different benefits, as it has moisturizing and protective properties. " which help keep the skin hydrated, and anti-inflammatory properties that help keep the skin free of inflammatory processes, as occurs in different skin conditions such as acne or sun exposure.”
Types of omega 3: EPA, DHA and ALA
Within the group of omega-3 fatty acids, there are three main components: ALA, EPA, and DHA. The main characteristics of each are:
ALA : Alpha-linolenic acid is the smallest of the three, with 18 carbons, and is the main precursor of EPA and DHA in the body. It is a source of energy and participates in the synthesis of other lipids. It has anti-inflammatory properties and is a precursor of ceramides, key molecules in the skin's structure whose function is to bind cells together to prevent tissue dryness.
DHA : Docosahexaenoic acid is a 22-carbon long-chain fatty acid. It is key to the proper structure of cell membranes, especially in the brain, retina, and nervous system, making it essential for brain development and vision. It is a very important molecule for all ages, especially for infants and children, as it supports cognitive development, and for the elderly, as it prevents neurodegenerative diseases and improves eye health.
EPA : Eicosapentaenoic acid is made up of 20 carbon atoms and five double bonds. Its main characteristic is that it participates in the production of eicosanoids, molecules involved in inflammation and blood clotting. It is a potent regulator of inflammation and will improve cardiovascular health. Recent studies suggest it can help treat conditions such as depression.
Natural sources of omega 3 for healthy skin
As we explained previously, omega-3 must be obtained through the diet. This is because mammalian cells lack enzymes called desaturases, which are capable of placing double bonds in the positions of these fatty acids. Therefore, a balanced diet is essential to maintain optimal levels of omega-3 in the body. The main sources of omega-3 in the diet are:
- Fatty fish, such as salmon, tuna, mackerel, or sardines.
- Seafood, such as oysters or mussels.
- Nuts such as walnuts, hazelnuts or pistachios.
- Seaweed such as wakame or nori.
Of all of them, fatty fish are the most recommended for obtaining omega-3 fatty acids, especially salmon, due to its high EPA and DHA content.
The benefits of omega-3 for skin health. How does omega-3 work for your skin?
We've talked about the many benefits of omega-3 fatty acids for the body, but how do they affect skin health? According to Juan Moreno, a registered pharmacist at Farmagranada: "We could say that omega-3 acts on multiple levels to improve skin health. Its main characteristic is that it strengthens the skin barrier, since EPA and DHA are essential components of skin lipids. In addition, they promote the synthesis of ceramides, which promote more hydrated and resilient skin."
Omega-3s also offer anti-inflammatory activity, especially EPA, which improves the condition of skin conditions involving inflammation, such as acne, psoriasis, and eczema, among others. This anti-inflammatory activity, along with its ability to reduce free radicals, protects against damage caused by UV radiation, so we can say that omega-3s act as a natural protector against solar radiation. Furthermore, in certain conditions such as acne, omega-3s help balance sebum production in acne, resulting in a lower incidence of acne and oily skin.
Omega 3 and nutricosmetics: Supplementation and combinations with other nutrients to enhance results
Omega-3 is a highly recommended supplement, as it is often difficult to obtain the necessary amount of these essential fatty acids through our diet due to lifestyle and poor nutrition. An omega-3 supplement offers multiple benefits, not only for the skin but also for virtually the entire body thanks to its anti-inflammatory properties.
The recommended daily intake of omega-3 fatty acids can vary depending on sex, age, and health status, although the World Health Organization recommends a daily intake of 250–500 mg. You can combine omega-3 with other supplements to achieve synergy, thereby increasing the benefits to the body. For example, coenzyme Q10 protects omega-3 from oxidation as it is a powerful antioxidant, so their combined use improves heart health and increases energy production.
To improve the condition of your skin, you can take omega-3s along with preparations that combine collagen and hyaluronic acid to combat the effects of aging in different ways, protecting cells from inflammation, increasing hydration, and strengthening the skin's structure. Combining them with vitamins, especially vitamin E, prevents the oxidation of fish oil, enhancing its effectiveness.
How to choose the right omega-3 supplement
To choose a suitable omega-3 supplement, you need to consider a few details. The most important is the concentration. Make sure it's high enough to deliver an adequate amount of both EPA and DHA to your body. A concentration close to 500 mg of both molecules is considered a good concentration for daily supplementation. The chemical form is important, as fatty acids can be found in the form of natural triglycerides or ethyl esters. The natural triglyceride form is the one found naturally in fish and is the easiest for the body to absorb, while the ethyl ester form is a synthetic form with less efficient absorption, so we'll choose the former. Finally, you can look for certifications from different organizations such as IFOS ( International Fish Oil Standards ) that guarantee purity, potency, and safety.
Incorporate omega 3 into your daily beauty routine
Incorporating omega-3 into your daily beauty routine is very simple: Along with your daily skincare routine, include an omega-3 capsule every day, alone or in combination with other supplements to improve skin condition, such as those containing collagen and hyaluronic acid, among others. Taking omega-3 daily will help your skin feel more hydrated, better protected, and, ultimately, healthier.
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