Are you overwhelmed by all of the supplement options out there? I mean — Omega this and Omega that!
We understand your frustration.
Many people may take a fish oil supplement daily but if you asked them why they would probably just tell you something like, “Well it’s good for your heart & helps your brain know more stuff…”
Then they’d quickly change the subject to something they know more about, like the latest Netflix series on unsolved cold case mysteries or the best cat accounts to follow on Instagram.
Lots of people have the general knowledge that Omega-3’s are good for you. And it’s our job as professional licensed skincare therapists to help you understand how these supplements tie into maintaining a healthy complexion.
Fact: What we consume (eat or ingest) shows up on our skin.
Which begs the question, could a daily dose of Omega-3’s be beneficial to our skincare health? Should you be taking Omega-3 fish oil? And if so, what kind should you take? There are so many different Omega-3 supplements on the market to choose from but what makes any one supplement better than the other?
What are Omegas and What Do They Do?
Omegas or essential fatty acids (EFAs) are polyunsaturated fats that our bodies need but cannot produce on their own. Therefore, they must be consumed through food or supplements.
There are two families of EFAs: omega-3 and omega-6, which need to be consumed in a balanced ratio. The body must receive a balanced supply of both to keep it operating at its most optimal state.
Although omega-6 EFAs are essential, the modern western diet contains far more omega-6 fatty acids than necessary. The recommended ratio of omega-6 to omega-3 fatty acids in the diet is 4:1 or less. However, the western diet has a ratio between 10:1 and 50:1. Scientists believe omega-6s are pro-inflammatory while omega-3s are anti-inflammatory. Decades of scientific evidence indicates that this EFA imbalance can contribute to chronic inflammation and a variety of chronic health issues.
Why are Omega-3’s beneficial?
There are 2 main types of Omega-3 fatty acids:
- Long-chain omega-3 fatty acids are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These are plentiful in fish and shellfish. (Algae often provides only DHA).
- Short-chain omega-3 fatty acids are ALA (alpha-linolenic acid). These are found in plants, such as flaxseed. Though beneficial, ALA omega-3 fatty acids have less potent health benefits than EPA and DHA. (You’d have to eat a lot to gain the same benefits as you do from fish).
Omega-3s are the building blocks for hormones that help combat inflammation in the body. While reducing inflammation, they also maintain cell integrity and help to heal impaired skin, like acne scarring.
Looking for that “I woke up like this” glow? Essential fatty acids can act as natural moisturizers that hydrate and revitalize dry skin as well.
Omega-3s protect the moisture barrier keeping the bad stuff out (pollution, germs, etc.) while keeping the good stuff in (moisture!).
Depressed or pitted scars are formed when the body produces too little collagen in response to an injury. Consuming fish oil is known to have a beneficial effect on collagen and elastin in your body, thanks to its antioxidant properties. Two of the biggest contributors to vibrant skin are antioxidants and omegas.
Purified fish oil is the best direct source of EPA and DHA. Look for brands that have an IFOS seal (free of impurities and heavy metals). Some food sources for omega-3’s are grass-fed meats, pastured or omega-3 enriched eggs, fatty fish like salmon are particularly good sources and cod liver oil is a good choice that contains added vitamins D and A.
Omega-6, bad. Omega-3, good. Got it.
But What Is The Best Omega For Someone With Hormonal Acne?
The best Omega 3 supplements for hormonal acne are ones that contain the highest levels of EPA and DHA, because it’s these two essential fatty acids that have been shown to help regulate hormones and calm inflammation.
We’re not saying that taking an omega supplement will make your acne magically disappear, but they will minimize the intensity and duration of inflammatory breakouts when taking an adequate daily amount.
It’s been recommended for those who suffer from hormonal acne to take a higher ratio of EPA to DHA; 2:1 or thereabouts.
Choose a molecularly distilled or pharmaceutical grade fish oil which produces a more concentrated form of fish oil with higher potencies of EPA and DHA. This is the only process that successfully removes impurities and containments. (i.e. mercury, dioxions, PCBs, etc.)
We love OmegaVia as a clean safe reputable supplement option to offer our clients. OmegaVia’s line has specific omega-3 supplements designed for kids and Vegans as well.
What About Kids Who Can’t Swallow Pills?
Everyone can benefit from taking omega supplements. However, the best form of omega-3 for children is through a well-balanced nutritious diet. Providing a sustainably sourced fatty fish as a main dish 1-2 times a week is the ideal way to get recommended doses of DHA and EPA.
Because let’s face it, getting our kids to swallow a pill can be the equivalent to giving a cat a bath. It can be tough.
But if you have a picky eater, we have a solution for that too. Barlean’s is another clean brand we support. We highly recommend their smoothie like form of fish oil. (I know that sounds like an oxymoron) but they hit the spot same as a sweet treat! Your child will be getting that extra boost of omega-3 and they will be non-the-wiser. Barlean’s has a variety of flavors like lemonade, strawberry banana and tangerine to choose from.
Vegan Options of Omega-3’s?
The most well-known sources of omega-3 fatty acids include fish oil and fatty fish like salmon, trout and tuna.
But what if you don’t eat fish? What if you’re vegan or vegetarian?
You can still get omega-3 from plant bases sources. Plant foods typically only contain the fatty acid ALA (alpha-linolenic acid) that needs to be converted to the two other forms of omega-3 fatty acids, EPA and DHA. This can make it challenging but not impossible. Options include chia seeds, flaxseed oil, hempseeds and walnuts to name a few.
What Should You Look For Before Purchasing A Fish Oil Supplement?
Now that you know what Omega-3 fatty acids are and why you need them in your diet, you can feel more confident when you choose a supplement. There are a few pro tips to keep in mind when you’re searching.
- Choose supplements with vitamin E (tocopherols) listed in the “other ingredients”. This will help prevent the oxidation of the fish. (Think less fishy burps).
- Enteric coating prevents fish burps. It’s a coating sprayed onto the outside of the pill helping it stay intact preventing the pill from dissolving in the acidic environment of your stomach. Instead, the fish oil will break down lower in your digestive tract, minimizing those unpleasant fishy burps.
- Keep fish oil in a cool dark place if possible, especially if it comes in a clear container to avoid speeding up the oxidation process. You can keep your it in the refrigerator!
It’s true, omega-3 fatty acids are an important part of the diet and essential to your health but they also take a seat front and center in providing the building blocks for clear skin! By either incorporating a few omega-3 rich foods into your diet or opting for a plant-based supplement, it’s possible to meet your needs seafood-free.
Get clear skin, a better memory and a healthy heart… It’s a win-win-win.
Cheers to clear!
Rene