Table of ContentsView AllTable of ContentsBenefits to SkinIs Fish Oil Good for You?Side EffectsHow to Use Fish Oil
Table of ContentsView All
View All
Table of Contents
Benefits to Skin
Is Fish Oil Good for You?
Side Effects
How to Use Fish Oil
Fish oil is a popular dietary supplement rich in omega-3 fatty acids, which may help support heart, brain, joint, and eye health.Some research suggests that theomega-3 fatty acidsfound in fish oil can also benefit skin conditions such as acne and eczema.
However, other studies have shown mixed results, and not all experts agree that fish oil is helpful for skin problems.
Liudmila Chernetska / Getty Images
1. Boosts General Skin Health
Fish oil may support your skin’s overall health. Researchers believe thepolyunsaturated fatty acids(PUFAs) in fish oil lessen inflammation and help skin cells hold water.Hydrated skinappears younger and healthier because wrinkles are less noticeable.
One large review found that fish oil can do the following:
While there seems to be evidence that fish oil helps boost general skin health, research on its benefits for specific skin conditions is unclear.
2. May Protect Against Sun Damage
The omega-3s in fish oil may protect against the sun’s harmful damage. One study found that omega-3 supplements can reduce the skin’s sensitivity to ultraviolet (UV) rays.Another study showed that people who consume 4 grams (g) of fish oil for three months increase their resistance tosunburn.
Other research suggests that omega-3 supplements may reduce the risk ofnonmelanomaskin cancer, especially in people at increased risk.However, more research is needed to link fish oil supplements and sun damage protection.
3. May Help Reduce Acne
The research on taking fish oil foracneis mixed. Some studies show that supplements containing omega-3s can improve the appearance ofpimplesand reduce inflammation in people with acne.
However, in other trials, some participants reported worsening acne when takingfish oil supplements.More robust research is needed to confirm that omega-3s can reduce acne.
4. May Fight Dry, Red, or Itchy Skin
The omega-3s in fish oil may help keep skin moisturized, which could help with conditions likepsoriasisandeczema. Some animal studies found that omega-3 supplementation can lessen symptoms like dry, itchy skin.
However, a review of humans found minimal data available to show that omega-3s can improve eczema.More studies involving larger groups of people are needed to understand the correlation between fish oil and inflammatory skin conditions.
5. May Improve Skin Barrier Function
Yourskin barrieris the outermost layer of skin. It prevents moisture loss and blocks harmful substances from entering the deeper layers. Some research suggests that the fatty acids in fish oil can improve skin barrier function.A healthy skin barrier can enhance your skin’s overall appearance.
6. May Promote Skin Healing
A Word From VerywellFish oil is a source of fatty acids that offer anti-inflammatory and antioxidant properties. These help neutralize the damaging effects of unstable molecules called free radicals on cellular structures and contribute to premature aging.—BRENDAN CAMP, MD, MEDICAL EXPERT BOARD
A Word From Verywell
Fish oil is a source of fatty acids that offer anti-inflammatory and antioxidant properties. These help neutralize the damaging effects of unstable molecules called free radicals on cellular structures and contribute to premature aging.—BRENDAN CAMP, MD, MEDICAL EXPERT BOARD
Fish oil is a source of fatty acids that offer anti-inflammatory and antioxidant properties. These help neutralize the damaging effects of unstable molecules called free radicals on cellular structures and contribute to premature aging.
—BRENDAN CAMP, MD, MEDICAL EXPERT BOARD
Is Fish Oil Good for You If You Have a Health Condition?
Though the scientific evidence is limited, there is some research to suggest that fish oil may help the following conditions:
Fish oil is generally safe, but you should first talk to a healthcare provider if you’re using medication that affects how yourblood clotsdue to the risk of increased bleeding. You also shouldn’t take fish oil if you’reallergic to fishorshellfish.
Side effectsof fish oil supplements are usually mild but may include:
The most convenient way to take fish oil is through supplements. The Food and Drug Administration (FDA) does not regulate dietary supplements (like fish oil) in the same way that it does medications. While there are no official dosage recommendations, many experts recommend most adults take between 1 g and 1.6 g of omega-3s daily.
Taking fish oil supplements with mealsmay lessen side effects, such as indigestion and acid reflux.
You also can apply fish oil directly to your skin. Massage a few drops onto your skin, or add it to your favorite moisturizer.Some skin care products now contain fish oil as an ingredient. Remember that fish oil has a strong odor that might be unpleasant if you use it topically.
Additionally, consumingfoods high in omega-3smay also benefit the skin. Fish rich in fatty acids include:
Summary
Fish oil is rich in omega-3 fatty acids, possibly supporting skin health. Some evidence shows that omega-3s could help with acne, eczema, sunburn, and other skin conditions.
However, the research is limited, and more studies are needed to verify that fish oil can improve specific skin conditions. You can take fish oil supplements, apply it topically, or eat foods that contain fish oil. Talk to a healthcare provider if you have any questions about taking fish oil.
13 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Center for Complementary and Integrative Health.Omega-3 supplements: In depth.Sawada Y, Saito-Sasaki N, Nakamura M.Omega 3 fatty acid and skin diseases.Front Immunol.2021 Feb 5;11:623052. doi:10.3389/fimmu.2020.623052Huang TH, Wang PW, Yang SC, Chou WL, Fang JY.Cosmetic and therapeutic applications of fish oil’s fatty acids on the skin.Mar Drugs. 2018;16(8):256. doi:10.3390/md16080256Pilkington SM, Watson REB, Nicolaou A, Rhodes LE.Omega-3 polyunsaturated fatty acids: photoprotective macronutrients.Exp Dermatol. 2011;20(7):537-543. doi:10.1111/j.1600-0625.2011.01294.xRhodes LE, Shahbakhti H, Azurdia RM, et al.Effect of eicosapentaenoic acid, an omega-3 polyunsaturated fatty acid, on UVR-related cancer risk in humans. An assessment of early genotoxic markers.Carcinogenesis. 2003;24(5):919-925. doi:10.1093/carcin/bgg038Black HS, Rhodes LE.Potential benefits of omega-3 fatty acids in non-melanoma skin cancer.J Clin Med. 2016;5(2):23. doi:10.3390/jcm5020023Jung JY, Kwon HH, Hong JS, et al.Effect of dietary supplementation with omega-3 fatty acid and gamma-linolenic acid on acne vulgaris: a randomised, double-blind, controlled trial.Acta Derm Venereol. 2014;94(5):521-525. doi:10.2340/00015555-1802Khayef G, Young J, Burns-Whitmore B, Spalding T.Effects of fish oil supplementation on inflammatory acne.Lipids Health Dis. 2012;11:165. doi:10.1186/1476-511X-11-165Barcelos RCS, de Mello-Sampayo C, Antoniazzi CTD, et al.Oral supplementation with fish oil reduces dryness and pruritus in the acetone-induced dry skin rat model.J Dermatol Sci. 2015;79(3):298-304. doi:10.1016/j.jdermsci.2015.06.015Schlichte MJ, Vandersall A, Katta R.Diet and eczema: a review of dietary supplements for the treatment of atopic dermatitis.Dermatol Pract Concept. 2016;6(3):23-29. doi:10.5826/dpc.0603a06Alexander JW, Supp DM.Role of arginine and omega-3 fatty acids in wound healing and infection.Adv Wound Care (New Rochelle). 2014;3(11):682-690. doi:10.1089/wound.2013.0469Serini S, Calviello G.New insights on the effects of dietary omega-3 fatty acids on impaired skin healing in diabetes and chronic venous leg ulcers.Foods. 2021;10(10):2306. doi: 10.3390/foods10102306.NIH.Omega-3 Fatty Acids.
13 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Center for Complementary and Integrative Health.Omega-3 supplements: In depth.Sawada Y, Saito-Sasaki N, Nakamura M.Omega 3 fatty acid and skin diseases.Front Immunol.2021 Feb 5;11:623052. doi:10.3389/fimmu.2020.623052Huang TH, Wang PW, Yang SC, Chou WL, Fang JY.Cosmetic and therapeutic applications of fish oil’s fatty acids on the skin.Mar Drugs. 2018;16(8):256. doi:10.3390/md16080256Pilkington SM, Watson REB, Nicolaou A, Rhodes LE.Omega-3 polyunsaturated fatty acids: photoprotective macronutrients.Exp Dermatol. 2011;20(7):537-543. doi:10.1111/j.1600-0625.2011.01294.xRhodes LE, Shahbakhti H, Azurdia RM, et al.Effect of eicosapentaenoic acid, an omega-3 polyunsaturated fatty acid, on UVR-related cancer risk in humans. An assessment of early genotoxic markers.Carcinogenesis. 2003;24(5):919-925. doi:10.1093/carcin/bgg038Black HS, Rhodes LE.Potential benefits of omega-3 fatty acids in non-melanoma skin cancer.J Clin Med. 2016;5(2):23. doi:10.3390/jcm5020023Jung JY, Kwon HH, Hong JS, et al.Effect of dietary supplementation with omega-3 fatty acid and gamma-linolenic acid on acne vulgaris: a randomised, double-blind, controlled trial.Acta Derm Venereol. 2014;94(5):521-525. doi:10.2340/00015555-1802Khayef G, Young J, Burns-Whitmore B, Spalding T.Effects of fish oil supplementation on inflammatory acne.Lipids Health Dis. 2012;11:165. doi:10.1186/1476-511X-11-165Barcelos RCS, de Mello-Sampayo C, Antoniazzi CTD, et al.Oral supplementation with fish oil reduces dryness and pruritus in the acetone-induced dry skin rat model.J Dermatol Sci. 2015;79(3):298-304. doi:10.1016/j.jdermsci.2015.06.015Schlichte MJ, Vandersall A, Katta R.Diet and eczema: a review of dietary supplements for the treatment of atopic dermatitis.Dermatol Pract Concept. 2016;6(3):23-29. doi:10.5826/dpc.0603a06Alexander JW, Supp DM.Role of arginine and omega-3 fatty acids in wound healing and infection.Adv Wound Care (New Rochelle). 2014;3(11):682-690. doi:10.1089/wound.2013.0469Serini S, Calviello G.New insights on the effects of dietary omega-3 fatty acids on impaired skin healing in diabetes and chronic venous leg ulcers.Foods. 2021;10(10):2306. doi: 10.3390/foods10102306.NIH.Omega-3 Fatty Acids.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Center for Complementary and Integrative Health.Omega-3 supplements: In depth.Sawada Y, Saito-Sasaki N, Nakamura M.Omega 3 fatty acid and skin diseases.Front Immunol.2021 Feb 5;11:623052. doi:10.3389/fimmu.2020.623052Huang TH, Wang PW, Yang SC, Chou WL, Fang JY.Cosmetic and therapeutic applications of fish oil’s fatty acids on the skin.Mar Drugs. 2018;16(8):256. doi:10.3390/md16080256Pilkington SM, Watson REB, Nicolaou A, Rhodes LE.Omega-3 polyunsaturated fatty acids: photoprotective macronutrients.Exp Dermatol. 2011;20(7):537-543. doi:10.1111/j.1600-0625.2011.01294.xRhodes LE, Shahbakhti H, Azurdia RM, et al.Effect of eicosapentaenoic acid, an omega-3 polyunsaturated fatty acid, on UVR-related cancer risk in humans. An assessment of early genotoxic markers.Carcinogenesis. 2003;24(5):919-925. doi:10.1093/carcin/bgg038Black HS, Rhodes LE.Potential benefits of omega-3 fatty acids in non-melanoma skin cancer.J Clin Med. 2016;5(2):23. doi:10.3390/jcm5020023Jung JY, Kwon HH, Hong JS, et al.Effect of dietary supplementation with omega-3 fatty acid and gamma-linolenic acid on acne vulgaris: a randomised, double-blind, controlled trial.Acta Derm Venereol. 2014;94(5):521-525. doi:10.2340/00015555-1802Khayef G, Young J, Burns-Whitmore B, Spalding T.Effects of fish oil supplementation on inflammatory acne.Lipids Health Dis. 2012;11:165. doi:10.1186/1476-511X-11-165Barcelos RCS, de Mello-Sampayo C, Antoniazzi CTD, et al.Oral supplementation with fish oil reduces dryness and pruritus in the acetone-induced dry skin rat model.J Dermatol Sci. 2015;79(3):298-304. doi:10.1016/j.jdermsci.2015.06.015Schlichte MJ, Vandersall A, Katta R.Diet and eczema: a review of dietary supplements for the treatment of atopic dermatitis.Dermatol Pract Concept. 2016;6(3):23-29. doi:10.5826/dpc.0603a06Alexander JW, Supp DM.Role of arginine and omega-3 fatty acids in wound healing and infection.Adv Wound Care (New Rochelle). 2014;3(11):682-690. doi:10.1089/wound.2013.0469Serini S, Calviello G.New insights on the effects of dietary omega-3 fatty acids on impaired skin healing in diabetes and chronic venous leg ulcers.Foods. 2021;10(10):2306. doi: 10.3390/foods10102306.NIH.Omega-3 Fatty Acids.
National Center for Complementary and Integrative Health.Omega-3 supplements: In depth.
Sawada Y, Saito-Sasaki N, Nakamura M.Omega 3 fatty acid and skin diseases.Front Immunol.2021 Feb 5;11:623052. doi:10.3389/fimmu.2020.623052
Huang TH, Wang PW, Yang SC, Chou WL, Fang JY.Cosmetic and therapeutic applications of fish oil’s fatty acids on the skin.Mar Drugs. 2018;16(8):256. doi:10.3390/md16080256
Pilkington SM, Watson REB, Nicolaou A, Rhodes LE.Omega-3 polyunsaturated fatty acids: photoprotective macronutrients.Exp Dermatol. 2011;20(7):537-543. doi:10.1111/j.1600-0625.2011.01294.x
Rhodes LE, Shahbakhti H, Azurdia RM, et al.Effect of eicosapentaenoic acid, an omega-3 polyunsaturated fatty acid, on UVR-related cancer risk in humans. An assessment of early genotoxic markers.Carcinogenesis. 2003;24(5):919-925. doi:10.1093/carcin/bgg038
Black HS, Rhodes LE.Potential benefits of omega-3 fatty acids in non-melanoma skin cancer.J Clin Med. 2016;5(2):23. doi:10.3390/jcm5020023
Jung JY, Kwon HH, Hong JS, et al.Effect of dietary supplementation with omega-3 fatty acid and gamma-linolenic acid on acne vulgaris: a randomised, double-blind, controlled trial.Acta Derm Venereol. 2014;94(5):521-525. doi:10.2340/00015555-1802
Khayef G, Young J, Burns-Whitmore B, Spalding T.Effects of fish oil supplementation on inflammatory acne.Lipids Health Dis. 2012;11:165. doi:10.1186/1476-511X-11-165
Barcelos RCS, de Mello-Sampayo C, Antoniazzi CTD, et al.Oral supplementation with fish oil reduces dryness and pruritus in the acetone-induced dry skin rat model.J Dermatol Sci. 2015;79(3):298-304. doi:10.1016/j.jdermsci.2015.06.015
Schlichte MJ, Vandersall A, Katta R.Diet and eczema: a review of dietary supplements for the treatment of atopic dermatitis.Dermatol Pract Concept. 2016;6(3):23-29. doi:10.5826/dpc.0603a06
Alexander JW, Supp DM.Role of arginine and omega-3 fatty acids in wound healing and infection.Adv Wound Care (New Rochelle). 2014;3(11):682-690. doi:10.1089/wound.2013.0469
Serini S, Calviello G.New insights on the effects of dietary omega-3 fatty acids on impaired skin healing in diabetes and chronic venous leg ulcers.Foods. 2021;10(10):2306. doi: 10.3390/foods10102306.
NIH.Omega-3 Fatty Acids.
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
