Omega-3 is an essential polyunsaturated fatty acid that the body cannot produce on its own, necessitating supplementation through food or dietary supplements. Beyond its numerous health benefits, omega-3 plays a crucial role in maintaining healthy skin. These fats help reinforce the skin's lipid barrier, a natural membrane that locks in moisture and shields against irritants. A stronger lipid barrier results in less dryness, reduced sensitivity, and enhanced protection from environmental factors.

This nutrient also possesses anti-inflammatory properties, which can alleviate redness and reduce flare-ups of skin conditions such as eczema, psoriasis, and acne. An omega-3 deficiency often manifests through distinct signs, particularly on the face.

Increased acne breakouts

An omega-3 deficiency can heighten skin inflammation, increasing susceptibility to acne and enlarged pores. Persistent deficiency also accelerates collagen breakdown, leading to premature wrinkles, sagging, and a dull complexion. Furthermore, omega-3 helps regulate oil production, aiding in acne control.

Slow wound healing

Cuts, pimples, or blemishes that heal slower than usual may signal an omega-3 deficiency. These fats are crucial for skin cell regeneration and help reduce inflammatory responses that impede recovery.

Dry, flaky, itchy skin

When skin lacks essential fatty acids, its ability to retain moisture diminishes. This leads to rough, flaky, and itchy skin, particularly around the cheeks, forehead, and lips. Persistent dryness, even with regular moisturizing, can signal an internal nutrient deficiency, not just an external issue.

DHA, a type of omega-3, forms a significant portion of the retina. Insufficient DHA intake can lead to dry eyes and gradual vision impairment. Individuals with an omega-3 deficiency often experience increased issues such as eye pain or fatigue.

Healthy adults require approximately 250-500 mg of omega-3 daily to support skin, cardiovascular, brain, and vision health. Fatty fish like salmon, tuna, and sardines are rich sources of omega-3. It is recommended to consume these types of fish twice a week. Plant-based options such as flaxseeds and chia seeds are suitable alternatives for vegetarians.

Le Nguyen (Source: Times of India)