7 Fish Oil Beauty Hacks to Try for Healthy Skin, Hair, and Nails
9 Significant Benefits Of Fish Oil For Skin, Hair And Health
Ever wondered why all of your Bengali friends seem to have naturally glowing skin and hair? This might be because of their seafood-rich diet and as a Bong myself, I can attest to the fact that fish oil benefits your skin, hair and health immensely. Consumed in the form of food and/or supplements, fish oil provides the benefits of omega-3 fatty acids - eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) - to your body. Popular variants like mackerel, herring, tuna, and salmon are considered the richest sources. These fish can be used to supplement your diet with the essential omega-3 fatty acids, which your body does not produce on its own. Fish oil can be highly beneficial for maintaining a healthy body, some of which are mentioned below.
Fish oil benefits
At its core, fish oil is basically fat that has been extracted from the tissue, sometimes even the liver, of fish. Fish is a dietary staple, with the WHO (World Health Organisation) recommending 1-2 potions of it on a weekly basis. This can also be replaced with fish oil capsules that are available in both prescription and over-the-counter varieties. It is recommended to always consult an expert while deciding on the proper dosage of fish oil capsules, as it can differ from person to person. Proper consumption of fish oil can offer you the benefits seen above; let’s take a look at them in detail…
1. Helps reduce inflammation
Inflammation in the body is directly connected to many skin, hair and health issues. The anti-inflammatory properties of fish oil can help inhibit inflammatory molecules called the cytokines, which further help maintain good health. It can also help with inflammation in the digestive system, which helps maintain good gut health and keeps many gut-related issues at bay. And you know what they say - a happy gut is key to good skin!
2. Helps delay skin ageing
Your skin’s health declines as you age - losing collagen and deteriorating lipid barriers can give rise to early signs of ageing like wrinkles and fine lines. This can be countered by the effect fish oil has on the phospholipid bilayer which helps retain moisture in your skin for a more moisturised and soft texture. Also, hydrated lipids can keep your skin looking physically plump, leaving no room for any ageing signs to show up. That is why, supplementing your diet with fish oil can help inhibit signs of ageing and help maintain that lovely, youthful glow.
3. Helps alleviate psoriasis
The omega-3 fatty acid content present in fish oil is known to boost hydration levels in your skin - alleviating the severely dry skin condition called psoriasis. This is because they are known to contribute to improving the barrier function of the skin, locking in moisture and helping deal with red, itchy and irritated skin. Also, the application of fish oil topically to areas affected by psoriasis, and atopic dermatitis, has shown results like soothing and calming of inflamed skin from the surface.
4. Helps boost hair growth
It is noteworthy to mention that fish oil is a form of healthy fat that can help nourish and condition dry and flaky scalps from within. This property helps fight daily hair loss and boosts hair growth. Fish oil can help boost blood flow to the head, opening up the hair follicles and delivering nutrients to them directly. This action can help optimise your hair growth cycle and improve hair growth rate over time.
5. Helps avoid sun damage
A major advantage of consuming fish oil is that it can help protect against the harmful effects UVA and UVB sun rays have on your skin. This is because the unique combination of the DHA and EPA can help reduce your skin’s sensitivity to sun exposure. Fish oil has also been associated with reducing photo-damage to the skin and guarding it against sunburn, tanning and excessive dryness caused by prolonged exposure to the sun.
6. Helps reduce acne
As mentioned above, fish oil consists of strong anti-inflammatory properties which can significantly change the state of your acne-prone skin. The soothing effect omega-3 fatty acids can have on your system can help deal with excessive sebum production on your skin, keeping pore clogging at bay. They can also improve your skin's defense system against acne-causing bacteria, and help balance acne-flaring hormones like testosterone and androgen in your body.
7. Helps support heart health
There are two major ways fish oil can help support heart health in your system. It has been associated with boosting the levels of ‘good’ HDL cholesterol in your system, and can help lower artery-hardening triglycerides in your body. Adding a regular dose of fish oil in your diet can thus help lower risk factors related to the matters of the heart, quite literally!
8. Helps in weight loss
While this may not be true for everyone, fish oil has been linked with aiding weight loss in some people. This is only true if you intend to replace 'bad' fats in your diet (fried, packaged or sugary baked foods) with the 'good' fat which is found in various fish preparations. However, this benefit doesn't always show up on everyone; but has shown a loss of liver and abdominal fat in many.
9. Helps lower blood pressure
Possibly one of the most coveted health benefits of fish oil is its capacity to help lower blood pressure levels in your body. Studies have shown that as little as 3 grams of omega-3 fatty acids everyday can help decrease both systolic and diastolic blood pressure levels. It can also help people who struggle with hypertension, which is made possible because of fish oil's tendency to lower levels of triglycerides and cholesterol in your body.
FAQs about fish oil benefits
1) Are there any side-effects to consuming fish oil?
A. While fish oil is considered a dietary staple and has multiple benefits, over and improper consumption can overwhelm your body and lead to issues like high blood sugar, belching, bad breath, heartburn, nausea, loose stools, and rashes. Stick to the recommended dosage in order to avoid such side-effects from adversely affecting your health.
2) Is it better to take fish oil supplements before sleep or in the morning?
A. While there is no such rule as to when fish oil supplements should be taken, it is often recommended to take with meals to aid better absorption. This means that you can take it any time of the day, granted that you have eaten a sizable meal beforehand.
3) Does fish oil make your skin oily?
A. It is a misconception that consuming fish oil can make your skin oily. On the contrary, omega-3 fatty acids are known to regulate sebum production in your skin, which makes it safe to use fish oil for both dry and oily skin types. But make sure the oil hasn’t gone rancid, as that can give you both digestive issues and make your acne flare-up.
4) How long can it take for fish oil to show any results on hair growth?
A. Since fish oil is a dietary supplement, the effects it can have on hair growth can be different for different people. It is often recommended to keep up fish oil consumption in the recommended dosage for up to 3 months to notice any change in your mane. Your hair grows about 1 cm each month, so make sure you wait patiently and do not overdo the supplements in order to see quicker results.
5) How long can it take for fish oil to show any results on my skin?
A. Similar to the hair results we saw above, fish oil can take anywhere between 6 weeks to 6 months to start showing any results on your skin. This is because people's bodies absorb the oil at varying rates and the severity of skin issues vary greatly from one person to another.
6 Incredible Omega-3 Benefits for Skin Which We Bet You Didn’t Know
Food that we consume on a daily basis is a source of a variety of vitamins, minerals, and several more vital nutrients. These are essential components that help us survive and nourish our body and its functions. One such essential nutrient is Omega 3. To know more about it, read further.
What is Omega 3 (Fish oil)?
Omega 3, a nutrient found in nuts, seeds, and fish, is useful to the body in quite several ways. This nutrient is necessary for the body as it regulates a number of functions such as skin oil production, hydration, and signs of ageing. It also keeps the heart, lungs, and blood vessels in good shape.
The two kinds of Omega 3 acids - EPA and DHA are found mainly in fishes. DHA is found in the eyes, brain, and sperm cells. Another Omega 3 fatty acid type, ALA, is found in nuts and seeds, plant sources.
Fish oil can sometimes cause skin allergies and infections. Instead go for our 20% Vitamin C Face Serum which helps reduce wrinkles and dullness, giving your skin a youthful glow in just 2 months.
Is Omega 3 Good for Skin?
Omega 3 fatty acids are divided into three categories, as mentioned above. These nutrients benefit the conditions of depression, inflammation, and heart conditions.
Also, they are suitable for skin and hair. Omega 3 promotes the composition of fatty acids in the skin. Hence, as suggested by a study, the skin becomes soft, more elastic, and heals from inflammation. It can also minimise the effect of the sun on sensitive skin.
Omega-3 Benefits for Skin
The question of is omega 3 good for skin is easy to understand. The fish oil compounds are known to promote skin healing and act on the cell membranes to promote softer skin. Overall, the nutrients are used to boost skin health.
Apart from this, some fish oils also contain Vitamin A, D, and Selenium. Vitamin A is an antioxidant that promotes skin health. Several benefits of Omega 3 fatty acids for skin health are listed further.
1. Helps Reduce Inflammation
Body inflammation is one of the major causes of many skin, hair, and health conditions. Omega 3 consists of anti-inflammatory properties which help reduce body inflammation. They keep the skin's cell membranes in good shape, which allows cells to be hydrated.
Hence it makes the skin soft and inhibits the inflammatory molecules cytokines. These nutrients also help with inflammation of the digestive tract, thereby improving gut health.
Fish oil can sometimes cause skin allergies and infections. Instead go for our 20% Vitamin C Face Serum which helps reduce wrinkles and dullness, giving your skin a youthful glow in just 2 months.
2. Helps Delay Skin Ageing
Skin is an integral part of the body that needs care. Skincare is necessary to keep it healthy and also promote healing. Wrinkles and marks on skin such as lines are signs of skin ageing. As you age, the lipid barriers in the skin degrade as collagens are lost.
The fish oil for skin omega 3 helps retain moisture in the skin by acting on the phospholipid bilayer. This keeps the skin moisturised and soft. Since the fatty acids keep lipids hydrated, the signs of skin ageing are not visible.
By consuming the fish oil diet on a regular basis, you can keep up the levels of omega 3 fatty acids, thereby promoting skin glow.
3. Helps Get Rid of Psoriasis
The dry skin condition is known as psoriasis. Omega 3 fatty acid content is known to promote hydration in skin cells. The fish oil helps to trap moisture in skin cells. This locking mechanism helps keep the skin hydrated, and hence chances of inflammation, red itchy skin, and marks due to dry skin are reduced significantly.
The fish oil can also be applied to the areas that are red, inflamed, or itchy due to dry skin. It may have a soothing effect and relieve the affected areas.
Not everybody is comfortable taking fish oil supplements. Instead use our 10% Niacinamide Serum that helps fades acne marks and dark spots and improve your skin texture.
4. Promotes Hair Growth
As mentioned earlier, fish oil is known to promote hydration. Applying a mixture of olive oil with fish oil on hair is used to get rid of dry and flaky scalp. The omega 3 fatty acids enhance the blood flow to the hair follicles. This supplies the necessary nutrients required for hair growth.
The omega-3 fatty acids help treat hair loss conditions and boost hair growth if you suffer from daily hair loss. Proper nourishment using fish oil is essential to improve hair growth rate and hair growth cycle.
5. Helps Manage Acne
Acne is a result of inflammation of the skin cells. If you struggle with acne often, fish oil benefits for the skin is known for its anti-inflammatory properties. The skin produces sebum which causes clogging of skin pores.
The omega 3 fatty acids give a soothing effect and prevent sebum production. Also, they act on the bacteria by neutralising them. Detailed studies are still needed in the direction of their target-based effectiveness in treating the severity of acne.
Fish oil can sometimes cause skin allergies and infections. Switch to our 2% Salicylic Acid Gel helps clear acne from the face, clears pores, fights blemishes, and brightens the skin tone.
6. Omega-3 (Fish Oil) for Skin Whitening
The use of omega 3 for treating conditions of hyperpigmentation is an effective remedy to manage melanin levels. Hyperpigmentation causes dark patches on the skin. It may be due to hormonal changes, ageing, skin trauma, or some medication. Fish oil for skin whitening is an effective remedy.
Fish oil could help increase the rate of skin healing, minimise wound infection, and promote skin whitening. Research suggests that the DHA reduces melanin production, which helps get a lighter skin colour.
Not everybody is comfortable taking fish oil supplements. Instead use our 10% Niacinamide Serum that helps fades acne marks and dark spots and improve your skin texture.
How to Use (Omega-3) Fish Oil
Fish oil can be used in several ways; however, the most common option is to take it in the form of a diet. It is not used topically due to its pungent odour and strong taste; however, there are no damaging effects if it is applied on skin or hair. Instead, capsules make consumption of fish oil much easier.
As per studies, consumption of DHA and EPA should not exceed 250 mg per day. Typically, 1 mg of fish oil has about 180 and 120 grams of EPA and DHA, respectively. Also, studies claim that the consumption of fish oil in diet is known to reduce acid reflux, indigestion, and similar conditions.
Risk of Using Omega-3
As per studies, fish oil can sometimes cause skin allergies and infection. Diarrhoea, wheezing, and headaches are some common conditions that one may experience. The allergic reaction may cause the condition of eczema.
An allergic reaction could be as small as difficulty in breathing. In case symptoms worsen, do consult a doctor when needed.
If you have more doubts regarding usage of omega 3 for skin, then schedule a FREE appointment with our dermatologist and get a personalized skincare regime depending on your skin.
Summing Up on Omega-3 Benefits for Skin
The omega 3 fatty acids are of three kinds, EPA, DHA, and ALA. These acids perform different kinds of functions. A regular intake of omega 3 could be done by consumption of fish oil on a regular basis. Fatty acids are known to promote hydration.
Intake of Omega 3 helps promote the composition of fatty acids in the skin, making it healthier. When the cell membrane allows water to stay filled in, it helps to keep the skin hydrated. Hence, the conditions of dry skin and inflammation are managed.
The oil is also used to help in heart conditions for sustaining good health. Hence regular consumption of omega 3 fish oil in daily diet could promote proper benefits of the same.
FAQs
How Long Does It Take for Fish Oil to Work for Skin?
Fish oil for skin may take anywhere between 6 weeks to 6 months to start showing effective results on the skin. This is because the severity of skin conditions like acne and oil absorption rate varies from individual to individual.
Which Omega-3 Is Best for Skin?
Out of the three kinds of Omega 3 for skin- EDA, DHA, and ALA, studies reveal that the best one for skin care is DHA. It promotes skincare by keeping the skin cells hydrated and treating dry skin and inflammation conditions.
Does Omega-3 Reduce Wrinkles?
Yes, omega 3 reduces wrinkles. The fish oil omega 3 helps retain moisture in the skin by acting on the phospholipid bilayer, delaying ageing.
Does Fish Oil Lighten Skin?
Yes, Fish oil lightens skin texture. Hyperpigmentation causes dark patches on the skin. DHA reduces melanin production, which helps get a lighter skin colour.
References
7 Fish Oil Beauty Hacks to Try for Healthy Skin, Hair, and Nails
1. Hydrate Dry Patches With Omega-3s
Is this your new after-shower oil? “Omega-3 fatty acids are extremely hydrating. They can improve skin barrier function to prevent water loss,” explains Debra Jaliman, MD, board certified dermatologist in New York City and author of Skin Rules. “If you are using fish oil topically, it’s best to use it in dry areas,” she says. Dab near the eyes or around the edges of the face onto small rough patches, Dr. Jaliman advises. Or try the really dry places elsewhere on your body, such as elbows and knees.
One warning (an anti-hack, if you will): If you are acne prone, when applied topically fish oil can cause breakouts, so you’re best off avoiding it, Jaliman says. For that same reason, skip using it in your T-zone completely.
RELATED: 7 Easy Home Remedies for Acne
2. Soothe Red or Sunburned Skin With a Small Amount
Fish oil’s anti-inflammatory properties may also help quell redness in inflammatory skin problems including eczema, sunburn, or sensitive skin in general, says Purvisha Patel, MD, board-certified dermatologist and founder of Visha Skincare in Germantown, Tennessee. “The oils help repair the epidermal cell barrier, and helps increase skin strength and decrease DNA damage in the skin,” she says. To calm angry skin, she recommends applying a small amount to damp skin. (Do not apply oil and then go out into the sun.) But using a skin product that contains omega-3s as an ingredient may be a better option, says Dr. Patel, as it will be specifically formulated to absorb well into skin, contains supporting ingredients to enhance effectiveness, and smell more pleasant.
3. Fish Oil May Help Speed Skin Healing
Consider dotting a bit of fish oil on a small cut or scrape — there’s some limited evidence that a topical application of omega-3s and omega-3 supplements encourage wound healing, says Jaliman. Indeed, a small, previous randomized controlled trial suggested that fish oil offers promise for this purpose.
RELATED: 5 Reasons Maintaining a Skin-Care Routine Is Good for Mental Health
4. Use Fish Oil for an Extra Boost of UV Protection
EPA in fish oil in particular may bolster your body’s internal defenses of UV rays — similar to sunscreen from within, in part because of its anti-inflammatory properties, past research has suggested. Still, it’s not a replacement for applying a good SPF 30 to exposed skin in the morning — but that a diet containing fish oil may add another layer of protection.
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