Omega-3 benefits: can fish oils improve your skin, hair and nails?

From minimising breakouts to giving thinning hair a boost, we’re going to hook out facts from the fishy claims about the potential benefits of omega-3 – and the best ways to get it. Let's start with the essentials...

Omega-3 can help reduce inflammation, which is why fatty acids are often linked to easing skin troubles in emerging studies and case reports.⁵

Oily foods don’t equal oily skin and breakouts as myths might have you believe. There’s actually a growing body of research exploring the link between omega-3 and skin, with small trial studies showing that taking a fish oil supplement may reduce the severity of blemishes.⁶ Studies also uncover a link between the prevalence of spots and diets low in fatty acids.⁶

Omega-3s may bolster your skin’s ability to retain water by enhancing its barrier function. This could have a positive influence on your skin’s hydration level, providing a welcome moisture boost for those with dry or irritated skin according to two small clinical trials. Further research in this field is needed.^7,8

More research on this is needed, but one study shows potential for a follicle-nourishing effect that could prevent hair loss.⁹

A 2015 study involving 120 women asked one group to take a supplement containing omega-3, omega-6 and antioxidants. After six months, there was an increase in hair density in the supplemented group compared to the control.⁹

Note that evidence for omega-3 supplements for skin, hair and nails is still emerging and further research is needed to say it can help with the points above. However, it’s still recommended to get enough omega-3 in your diet for your general health.

Strictly speaking, you could apply fish oil to your skin and hair. But, given the scent, you'll probably prefer to get the benefits from your diet.

Omega-3 creams and oils could benefit dry and flaky skin, but remember they won’t contribute to your dietary intake.

Unfortunately there isn’t any evidence of this. Getting enough omega-3 certainly won’t harm your nails, but you might want to try a specialised nail solution or nail gummies instead.

Some fish oils (like cod liver oil) are high in vitamin A, which can be harmful in large doses. You should not take omega-3 supplements containing vitamin A if you’re pregnant or planning to become pregnant.^10,11

But don’t worry – you can still get pregnancy friendly omega-3 that doesn’t contain cod liver oil or other sources of vitamin A.¹¹

You can also consider a fish oil supplement or a vegan omega-3 source. Will you be diving in?