6 Benefits Of Fish Oil For Skin That Fights Acne, Dry Skin And More!

Spices in two bottles, flesh in the tray, garlic and oil in bottle kept on table | fish benefits for skin

The food that we eat daily contains a range of vitamins, minerals, and other essential elements. These are necessary components that allow us to live and fuel our bodies and their activities. Omega 3 is one such vital vitamin. 

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What is fish oil (Omega 3)?

Omega 3, a vitamin found in nuts, seeds, and fish, benefits the body in a variety of ways. This vitamin is essential to the body since it affects a variety of processes including skin oil production, hydration, and indications of aging. It also maintains the health of the heart, lungs, and blood vessels.

The two types of Omega 3 acids, EPA and DHA, are mostly found in fish. DHA may be present in the eyes, brain, and sperm. 

Fish oil components have been shown to improve skin healing and soften skin by acting on cell membranes. In general, nutrients are employed to improve skin health.

Several Benefits of Omega 3 fatty acids for skin health are discussed further below:

Fish oil benefits for skin

1. Reduces Inflammation

Many skin, hair, and health disorders are caused by inflammation in the body. Omega 3 fatty acids have anti-inflammatory characteristics that aid in the reduction of bodily inflammation. They maintain the skin's cell membranes in excellent condition, allowing cells to remain hydrated.

2. Aids in the Prevention of Skin Aging

By working on the phospholipid bilayer, omega-3 fish oil for the skin helps maintain moisture in the skin. This keeps the skin smooth and moisturized. Since the fatty acids keep lipids moisturized, the indications of skin aging are not obvious.

By following the fish oil diet daily, you may maintain your omega-3 fatty acid levels, enhancing skin radiance.

3. Aids in the Treatment of Psoriasis

Psoriasis is a skin issue that causes dry skin. The presence of omega-3 fatty acids is known to increase moisture in skin cells. Fish oil aids in the retention of moisture in skin cells. Because this locking mechanism keeps the skin moist, the possibilities of irritation, red itchy skin, and dry skin markings are considerably decreased.

4. Encourages hair growth

As previously stated, fish oil is believed to aid with hydration. To get rid of a dry and flaky scalp, use a combination of olive oil and fish oil on your hair. Omega-3 fatty acids improve blood flow to the hair follicles. This gives the vital nutrients needed for hair development.

5. Aids in Acne Management

Acne is caused by skin cell inflammation. If you suffer from acne regularly, fish oil's advantages for the skin are well-known for its anti-inflammatory effects. The skin generates sebum, which causes skin pores to clog.

6. May protect against sun damage

Omega-3s may protect against the sun’s harmful UVA and UVB rays.

Studies have shown that supplementing with a combination of DHA and EPA — two long-chain omega-3s — may lessen the skin’s susceptibility to ultraviolet rays.

There’s some evidence that omega-3s may also lessen the extremity of symptoms of certain photosensitivity disorders, including skin rashes or fluid-filled blisters following UV exposure.

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Uses of Fish oil for skin

  • Fish oil may be consumed in a variety of ways, the most frequent of which is as part of a meal. 
  • Because of its intense odour and unpleasant taste, it is not used topically; nonetheless, it has no negative effects when applied to skin or hair. 
  • Tabs, on the other hand, make it much simpler to consume fish oil.
  • According to research, DHA and EPA intake should not exceed 250 mg per day. 
  • 1 milligram of fish oil typically contains 180 and 120 grams of EPA and DHA, respectively.
  • Furthermore, studies indicate that including fish oil in one's diet might help prevent acid reflux, indigestion, and other related disorders.

Fish oil benefits for skin whitening

The usage of omega-3 for treating symptoms of hyperpigmentation is an excellent therapy to regulate melanin levels.

Fish oil might assist accelerate the pace of skin healing, decrease wound infection, and promote skin whitening. According to research, DHA inhibits melanin formation, which aids in skin lightening.

Fish oil benefits skin acne and pigmentation


A diet rich in omega-3s may help ward off or reduce the extremity of acne.

Omega-3s have been shown to lessen inflammation and suggest that acne may be primarily caused by inflammation. So, omega-3 may indirectly fight acne.

Omega-3 supplements also appear to reduce the complications of isotretinoin, a medicine that is commonly used to treat severe acne.


This refers to darker areas of skin that develop as a consequence of enhanced melanin synthesis. There are several reasons for hyperpigmentation, including

hormonal changes

  • UV exposure
  • aging
  • skin trauma
  • medications that cause sunlight sensitivity

Fish oil can help diminish hyperpigmentation in numerous ways. Omega-3 fatty acids may help to reduce wound infections and expedite healing, which is beneficial in situations of hyperpigmentation caused by skin damage.

DHA may also decrease melanin formation, which may lower the risk of UV-induced hyperpigmentation.

How to apply fish oil on the face?

When applying fish oil topically, it is recommended to do it in dry areas.

Apply a small amount around the eyes or all around the edge of the face, concentrating on any rough regions.

You might also try other areas of your body that are particularly dry, such as your knees and elbows.

Take Away

There are three types of omega-3 fatty acids: EPA, DHA, and ALA. These acids execute distinct sorts of activities. Regular ingestion of fish oil may provide a regular source of omega-3. Fatty acids are known to enhance hydration.

The consumption of Omega 3 fatty acids promotes the composition of fatty acids in the skin, making it healthier. When the cell membrane permits water to enter, it aids in keeping the skin moisturised. As a result, dry skin and irritation are treated.

The oil is also used to treat cardiac issues and maintain healthy health. As a result, using omega-3 fish oil in your daily diet may help you get the full advantages of the oil.

Frequently Asked Questions:

1. Does fish oil lighten skin?

Yes, fish oil does brighten the skin's texture. Hyperpigmentation is characterised by dark areas on the skin. DHA inhibits melanin formation, allowing for lighter skin.

2. Can fish oil remove dark spots?

Yes! Fish oil has the potential to help decrease hyperpigmentation in a variety of ways. Omega-3 fatty acids may help to reduce wound infections and speed up healing, which is beneficial in situations of hyperpigmentation caused by skin damage.

3. Can we apply fish oil on the face overnight?

Yes, Fish oil can be applied on the face overnight and it has no negative effects when applied to the skin.


  1. Kelei Li, Tao Huang, Jusheng Zheng, Kejian Wu, Duo Li, Effect of marine-derived n-3 polyunsaturated fatty acids on C-reactive protein, interleukin 6 and tumour necrosis factor α: a meta-analysis
  2. Tse-Hung Huang,1,2,3,† Pei-Wen Wang,4,† Shih-Chun Yang,5 Wei-Ling Chou,1 and Jia-You Fang, Jul 2018, Cosmetic and Therapeutic Applications of Fish Oil’s Fatty Acids on the Skin
  3. Zhiying Zhang,1,* Victor L. Fulgoni, III,2 Penny M. Kris-Etherton,3 and Susan Hazels Mitmesser1, March 2018, Dietary Intakes of EPA and DHA Omega-3 Fatty Acids among US Childbearing-Age and Pregnant Women: An Analysis of NHANES 2001–2014
  4. Suzanne M Pilkington, Rachel E B Watson, Anna Nicolaou, Lesley E Rhodes, Jul 2011, Omega-3 polyunsaturated fatty acids: photoprotective macronutrients