Omega-3 and Skin
Does omega-3 help your skin?
Promising in small trials, not settled
Partly. In a small 10-week trial, omega-3 fatty acids reduced inflammatory and non-inflammatory acne lesions. A systematic review also lists omega-3 among nutraceuticals that may help, while noting that most studies are small.
Acne
A randomised 10-week trial of 45 people with mild to moderate acne tested omega-3 fatty acids and, separately, gamma-linolenic acid from borage oil against a control group. Both reduced lesions, and biopsies showed less inflammation. The authors suggested them as an add-on to acne treatment, not a replacement.
The wider picture
A 2023 systematic review of randomised trials of oral nutraceuticals for acne found that vitamins B5 and D, green tea, probiotics and omega-3 fatty acids showed potential benefit in fair or good quality studies, but that many studies were small. A review of rosacea and diet notes that omega-3 appears to protect against ocular rosacea.
Food or capsules
Oily fish such as salmon, sardines and mackerel are a common source of omega-3 in the diet. The trial above used supplements, so it tells us nothing about whether eating fish has the same effect.
What trials found about supplements
This reports study results only. It does not suggest taking anything or an amount, because the right choice depends on you. Talk to a doctor or pharmacist first, especially if you are pregnant or take other medicines.
Omega-3 fatty acids
Early researchReduced acne lesions in a 10-week trial of 45 people, as an add-on rather than a replacement for treatment. A systematic review lists omega-3 among supplements with a possible role in acne, with small trials the main limit.
Questions people ask
We do not know. The trial that found a benefit used omega-3 supplements, not meals of fish, so it does not show what diet alone would do.
Research
Selected studies and reviews on omega-3 and skin. Each link opens the abstract on PubMed. This is background reading, not a substitute for advice from a dermatologist.
- Effect of dietary supplementation with omega-3 fatty acid and gamma-linolenic acid on acne vulgaris: a randomised, double-blind, controlled trial.Jung JY et al. Acta Derm Venereol, 2014 · PMID 24553997Note: 10-week randomised trial, 45 people.
- Safety and Effectiveness of Oral Nutraceuticals for Treating Acne: A Systematic Review.Shields A et al. JAMA Dermatol, 2023 · PMID 37878272Note: Systematic review of oral nutraceuticals for acne.
- Rosacea and Diet: What is New in 2021?Searle T et al. J Clin Aesthet Dermatol, 2021 · PMID 35096255Note: Review of diet and rosacea.
General information, not dietary or medical advice. These guides describe what studies found and how strong the evidence is. Talk to a doctor or dietitian if you have a condition, are pregnant or are changing your diet or supplements.