Does omega-3 from fish or flaxseed help give you better-looking skin?

Omega-3 fatty acids inhibit certain inflammatory substances in the body. That makes them interesting for skin conditions in which inflammation plays a role, such as eczema, psoriasis and acne. For psoriasis, researchers recommend replacing saturated fats in the diet with omega-3, because of this anti-inflammatory effect. That is a cautious recommendation, not a firm guarantee.

Most of the promise comes from research that combines omega-3 with GLA, an omega-6 fatty acid. That combination appears to have a greater effect on skin inflammation than omega-3 alone. However, the individual studies frequently contradict one another and there is still no consensus on the correct dosage. The indications are therefore positive, but not yet convincing enough for firm conclusions.

The same applies to preventing eczema in children: the evidence is too thin and too divided for a solid recommendation. Large international studies are considered necessary here.

Claims that omega-3 improves the appearance of skin, nails and hair, such as those found on dietary supplement labels, are largely based on historical use and word of mouth. Robust clinical evidence for this is lacking. Omega-3 may also protect against UV damage, but here too the indications remain preliminary.

Finally, whether omega-3 works for you depends in part on your genetic make-up. People differ considerably in how they process fatty acids, which means a supplement that works for one person may do little for another. There is no universal formula.