LESSER-KNOWN SKIN BENEFITS OF OMEGA-3 FATTY ACIDS, ITS SIDE EFFECTS, AND RECOMMENDED DOSAGE

Omega-3 fatty acids, commonly found in fish oil, have garnered attention for their potential benefits to skin health. These essential nutrients, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are vital for the body's functioning and must be obtained through diet or supplements. Fish oil, derived from omega-3-rich fish like mackerel and herring, is a popular source of these fatty acids.

Dermatologist Rashmi Bahutule shares research-backed benefits of fish oil for the skin, its potential to alleviate certain skin conditions, and how to incorporate it into a skincare routine.

Maintaining homeostasis:

Omega-3 fatty acidsplay a crucial role in maintaining the skin's balance, promoting overall health. They contribute to the skin's structural integrity, helping it function optimally.

Improving barrier function:

Fatty acids in fish oil, such as EPA and DHA, enhance the skin's ability to retain moisture. This results in skin that is better hydrated, softer, and more supple. A strong skin barrier is essential for protecting against external aggressors and maintaining healthy skin.

Inhibiting inflammation:

EPA and DHA have well-documented anti-inflammatory properties. By reducing the production of inflammatory compounds, fish oil can benefit various skin conditions characterised by inflammation, such as eczema and acne. These fatty acids help calm irritated skin and promote a more balanced complexion.

Promoting healing:

Fish oil's ability to aid in skin healing processes makes it particularly useful for wounds or skin trauma. Whether it's from minor cuts or more significant injuries, omega-3s in fish oil can support the skin's natural healing mechanisms, leading to faster recovery times and potentially reduced scarring.

Protecting from UV damage:

Fish oil can help inhibit inflammation caused by UV light exposure, providing a level of protection against sun damage, says Bahutule. This protection extends to preventing premature ageing signs, such as wrinkles and sunspots, that can result from prolonged sun exposure.

Fish oil for specific skin conditions:

Dry skin and eczema: Studies indicate that EPA and DHA's anti-inflammatory properties can benefit conditions like eczema. By reducing inflammation and supporting the skin's barrier function, fish oil helps alleviate symptoms of dry, irritated skin.

Acne: Omega-3s' anti-inflammatory properties could aid in managing acne by reducing overall inflammation in the body. While individual responses may vary, some studies suggest that omega-3 supplementation could lead to a decrease in acne lesions, offering a natural approach to managing this common skin concern.

Hyperpigmentation: Fish oil's ability to reduce inflammation and inhibit melanin production can be beneficial for hyperpigmentation caused by factors such as UV exposure or skin trauma. By addressing the underlying causes of uneven skin tone, fish oil may contribute to a more even complexion over time.

How to use fish oil:

Dosage: Bahutule advises that there is no set dosage, but the recommended dietary intake for EPA and DHA is around 250mg. A typical 1000mg fish oil capsule provides 180mg EPA and 120mg DHA. It's essential to follow recommended dosages or consult with a healthcare provider for personalised advice.

Timing: Taking fish oil with meals containing dietary fat can enhance its absorption. Some studies also suggest that taking it before a meal may reduce potential side effects, though individual responses may vary.

Caution for allergies: Fish oil can trigger reactions in those allergic to fish or shellfish. Symptoms may include headaches, wheezing, or hives. If you experience these severe reactions, seek immediate medical attention.

Side effects:

While generally safe, omega-3 supplements may cause the following side effects:

Upset stomach: High doses of omega-3s can lead to gastrointestinal symptoms such as nausea, diarrhoea, or indigestion. It's advisable to start with a lower dose and gradually increase if needed.

Increased bleeding: Omega-3s may have a blood-thinning effect, which could affect individuals on blood-thinning medications. It's crucial to consult a healthcare provider before taking fish oil supplements if you are on such medications.

Vitamin A toxicity: Some fish oil supplements may contain high levels of vitamin A and excessive vitamin A intake can lead to toxicity symptoms, such as nausea, headache, and dizziness.

Fishy aftertaste: A common side effect of fish oil supplements is a fishy aftertaste or burps. Choosing high-quality, purified supplements can help minimise this side effect.

2024-04-04T08:24:25Z dg43tfdfdgfd