Why omega-3 is the missing piece in your skincare routine

Omega-3 fats play a bigger role in your skin health than you might expect. Creams, serums, and aesthetic procedures can help. But if you don't consider what is happening beneath the surface, you might miss something important.

One of these missing pieces could be inflammation. We're talking low-level, under-the-radar issues that can change how your skin looks and ages. Omega-3 is one of the best natural tools for managing this. If your skin feels sensitive, reactive, or ages faster than you’d expect, omega-3s could be just what you need.

In this blog, we’ll explore:

• Why omega-3 matters for your skin
• The omega-3 and omega-6 balance
• Perimenopause, menopause, and skin changes
• Evening primrose oil vs omega-3 for skin
• Can you get enough omega-3 from food?
• Why testing your omega-3 levels is worth it

Why omega-3 matters for your skin
 

Most people link omega-3 to brain and heart health, but it’s essential for skin too. Omega-3 supports skin structure, reduces inflammation, and helps lock in moisture. When omega-3 is low, skin can become dry, irritated, dull, or prone to breakouts.

You can check your omega-3 levels with a simple blood test that measures EPA and DHA, two key fats in your red blood cells. Low levels often mean more inflammation inside your body, which can show up on your skin.

How omega-3 supports skin health

Research shows that omega-3 helps keep skin healthy and resilient. It’s not a miracle cure, but it’s a solid foundation for anyone with unpredictable or ageing skin.

• Hydration: strengthens the skin’s barrier to hold moisture and block irritants
• Redness and sensitivity: calms inflammation and reduces flare-ups
• Acne: may help regulate oil and reduce inflammatory breakouts
• Ageing: may protect against collagen breakdown, important for skin firmness
• Eczema and psoriasis can improve dryness and itching for some people

The omega-3 and omega-6 balance
 

Most diets contain plenty of omega-6 fats (in vegetable oils and processed foods) but not enough omega-3. The balance between these fats affects inflammation and skin health. 

It isn’t that omega-6s are bad for your skin health. It actually plays an important role. For example, linoleic acid (a type of omega-6) is important for the skin barrier function and keeping the skin hydrated. The key is balance. Too much omega-6 (especially ARA) without enough omega-3 can tip the scale toward inflammation.

The ARA: EPA ratio compares a pro-inflammatory fat (arachidonic acid) to the calming omega-3 EPA. A higher ratio may contribute to redness, uneven tone, and slower recovery after breakouts.

Read more about the omega-3 to -6 ratio. 

Perimenopause, menopause, and skin changes
 

During perimenopause and menopause, falling oestrogen levels cause skin to become drier, thinner, and more sensitive. This affects collagen production, hydration, and natural defences.

Omega-3 can be especially helpful here because it:

• Reduces inflammation linked to menopausal skin changes
• Supports the skin barrier to improve hydration and resilience
• May ease hormonal acne common in perimenopause
• Supports mood and brain health, closely tied to hormonal balance

If your usual skincare isn’t working like it used to, it might be time to look beyond surface treatments.

Evening primrose oil vs omega-3 for skin
 

Both evening primrose oil and omega-3 can support your skin health, but they work in slightly different ways. They can be taken together if your skin issues are hormonal and inflammatory. Here’s how they compare:

Remember, it's always a good idea to chat to your GP or a healthcare professional before starting any new supplements, especially if you're taking medication or have an existing health condition.

Can you get enough omega-3 from food?
 

Oily fish like salmon, sardines, mackerel, and anchovies are the best natural sources of EPA and DHA. Aim for two to three servings a week for a good dose.

If you don’t eat much fish or follow a plant-based diet, a supplement may be necessary. Your current levels, target levels, and type of omega-3 supplement you choose will affect how many mg of EPA and DHA you’ll need. You can use this handy calculator to work out how much you’ll need to reach target levels. 

It can take months to see changes, so testing before and after supplementing helps track your progress.

References