The Complete Guide of the benefits of Essential Fatty Acids in your beauty routine
You have your home skin care routine down pat with the best of the best products.
But are you missing this key game changer for your skin?
I often see clients that have their skincare products all sorted but just have a niggly skin condition that wont resolve. In this blog post, we’ll delve into the remarkable benefits of omega-3s in promoting skin health and explore how you can incorporate them into your diet for that radiant skin complexion.
When it comes to achieving healthy and glowing skin, we often turn to various skincare products and routines. However, did you know that proper nutrition plays a crucial role in nurturing your skin from within? Among the many essential nutrients, omega-3 fatty acids stand out as true skin superheroes.
Essential Fatty Acids (EFA’s) beauty from within
Understanding Omega-3 Fatty Acids: Omega-3 fatty acids are polyunsaturated fats that are vital for our overall well-being. They are primarily obtained through diet and are categorized into three types: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). While ALA is found in plant sources such as flaxseeds and chia seeds, EPA and DHA are predominantly found in fatty fish like salmon, mackerel, and sardines.
What are the benefits of EFA’s for the skin?
These hidden gems of the skincare world can work wonders for your skin, nurturing it from within and helping you achieve that healthy, vibrant glow. So, let’s dive right in and discover the amazing benefits and importance of incorporating EFAs into your skincare routine.
- Moisturised & Hydrated skin: One of the most significant benefits of omega-3s for the skin is their ability to lock in moisture and promote hydration. These fatty acids help strengthen the skin’s natural barrier. Our skin barrier acts as a waterproof layer keeping bad environmentals out (pollution, dust, wind) & internal hydration in, this prevents moisture loss and reduces dryness. By maintaining optimal hydration levels, omega-3s can improve skin elasticity, minimize the appearance of fine lines and wrinkles, and leave your skin feeling plump and supple.
- Plump & supple skin: Omega 3s play an integral part in skin cell formation, when our skin cells are made they have an oil outer membrane (lipids) it’s job is to keep the inner contents protected. Think of our baby skin cells as a nice juicy grape, if the outer skin isn’t doing its job that grape will look wilted and limp same goes for our skin cells. So healthy cells with a healthy coating of lipids (omega 3 oils) will be plump and juicy giving you hydrated, soft plump skin!
- Reduced Inflammation: Inflammation is often the underlying cause of various skin conditions such as acne, eczema, and psoriasis. Omega-3s possess potent anti-inflammatory properties that can help soothe and calm the skin. By reducing inflammation, these fatty acids can alleviate redness, swelling, and irritation, promoting a more even skin tone and a clearer complexion.
- Protection against Sun Damage: While it’s essential to apply sunscreen, consuming omega-3s can provide an extra layer of defense against harmful UV radiation. EPA and DHA have been found to possess photoprotective properties, which can help minimize the adverse effects of sun exposure on the skin. Incorporating omega-3s into your diet may not replace sunscreen, but it can potentially enhance your skin’s ability to withstand the damaging effects of the sun.
- Enhanced Skin Repair and Regeneration: Our skin constantly undergoes a process of repair and regeneration to maintain its health and vitality. Omega-3 fatty acids play a vital role in this process by supporting the production of healthy skin cells and collagen synthesis. Collagen is the protein responsible for maintaining skin structure and elasticity. By promoting collagen production, omega-3s can aid in wound healing, reduce scarring, and rejuvenate the skin.
- Alleviation of Skin Conditions: If you suffer from common skin conditions such as acne, eczema, or psoriasis, omega-3s may offer some relief. The anti-inflammatory properties of these fatty acids can help reduce the severity and frequency of breakouts, soothe itchy and irritated skin, and alleviate symptoms associated with chronic skin conditions. While omega-3s alone may not cure these conditions, they can contribute to overall skin improvement and better management of symptoms.
- Natural exfoliation: if our skin is hydrated (with lipids) and healthy it will naturally turn over and exfoliate. So this means when our skin cells are “dead” they will fall off and the new ones underneath are ready to do their job. When they arent turning over correctly they can block the top of the pore this leads to blackheads & breakouts
- Oil regulation: Hard to believe that taking an oil will actually regulate oil production! But yes its true, taking omega 3 supplements allows your body to produce better quality oil, this in turn stops the over & under production of oil.
- For Acne: ok so acne is inflammatory, omega 3s are anti inflammatory so straight up it can have the effect to start to calm down irritation. Omega 3 also improves oil & sebum quality, what that means is in Acne, pimples tend to have thicker and more gluggy contents, increased Omega 3 helps thin out the oil making it more watery & a better quality so any new breakouts will resolve quicker. Natural skin cell turn over elevating blackheads & pustules.
Incorporating Omega 3s into your Diet
So now you know all the amazing benefits of EFA’s for your skin, to reap the benefits of omega-3s it’s crucial to include them in your daily diet.
Here are some excellent dietary sources of omega-3 fatty acids:
Fatty Fish: Incorporate fish like salmon, mackerel, sardines, and trout into your meals two to three times a week to boost your omega-3 intake.
But unfortunately our Western Diet doesn’t really have us eating many of these foods, so the other option is a supplement.
Fish oil tablets are a great option under guidance of your Dr or medical practitioner. Or if you are vegetarian Algae oil is also a great option, you can find a few options here >
A couple of things with fish oil, not all fish oils are created equal. Generally if they are a cheaper price point you may be getting a lesser quality oil which results in reflux and a fishy after taste, it also can be from the extraction process, the type and size of the fish and where the fish is from. Premium fish oil will be cold water, wild caught, small fish, and there is little to no taste & is more concentrated so the capsule will be smaller.
So there you have it, the secret ingredient to great skin!
By incorporating these nourishing fats, you can provide your skin with the tools it needs to thrive. From enhancing moisture retention to fighting inflammation and promoting a more even skin tone, EFAs offer a multitude of benefits that will leave you with a healthy, glowing complexion.
So, embrace the power of essential fatty acids and unlock the radiant skin you’ve always dreamed of. Your skin will thank You!
