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Omega-3 and Omega-6 fatty acids: their role in skin health

Omega-3 and Omega-6 fatty acids are essential sources of polyunsaturated fatty acids that our body cannot produce on its own, so these acids must be additionally obtained from food. These fatty acids are vital to our health, including skin health. In this article, we will discuss the sources of these acids, their benefits for the skin, and symptoms of deficiency.

Sources

- Omega-3 fatty acids: The main sources are fish, especially cold-water species such as salmon, mackerel, and sardines. These acids can also be obtained from plant-based sources such as flaxseeds, chia seeds, and nuts.

- Omega-6 fatty acids:Mostly found in vegetable oils such as sunflower, corn, and sesame oil, as well as in some grains and eggs.

Benefits for the skin

- Hydration: Omega-3 fatty acids help strengthen the skin barrier, meaning the skin can retain moisture better and avoid dryness.

- Reduction of inflammation: Both forms of these fatty acids can help reduce inflammation in skin cells, which can cause rashes and other skin disorders.

- Protection from sun damage: Omega-3 fatty acids can help protect the skin from UV radiation damage and reduce the associated risk of skin aging.

- Improved elasticity: Omega-6 fatty acids are essential for the production of ceramides—lipids that help keep the skin soft and elastic. You can read more about what lipids are and what makes them special here.

Deficiency symptoms in the skin

- Dry skin: This may be one of the first signs of a deficiency of Omega-3 or Omega-6 fatty acids.

- Increased skin sensitivity: When these fatty acids are lacking, the skin may be more prone to irritation and inflammation.

- Eczema or other skin conditions: With a long-term deficiency of Omega-3 and Omega-6, skin problems may develop or worsen.

- Loss of skin elasticity: Due to a reduced level of ceramides, the skin may become less elastic, leading to wrinkles.

Restoring fatty acid balance with the help of cosmetics

Cosmetics and beauty products can be great partners in helping to restore the balance of fatty acids in the skin and improve its health. This is especially relevant during winter, when skin prone to dryness becomes even more vulnerable due to the contrast between dry indoor air and cold outdoor air. Here are a few ways cosmetics products can help, and which ones:

- Products with Omega fatty acids: Many moisturizing body or face creams and face oils are now enriched with Omega-3, Omega-6, and even Omega-9 fatty acids. These ingredients help restore the skin barrier function, reduce dryness, and improve elasticity.

- Ceramides: These are lipids naturally found in the outermost layer of the skin and help retain moisture. Products enriched with ceramides can help restore the skin barrier, especially if it has been damaged by external factors such as overly frequent exfoliation, etc.

- Plant oils: Some plant oils, such as flaxseed, chia seed, avocado, and argan oils, are natural sources of Omega fatty acids. They can be used on their own or as ingredients in products to intensely moisturize and nourish the skin.

- Anti-inflammatory ingredients: Since Omega-3 fatty acids have anti-inflammatory properties, facial skincare products enriched with these fatty acids may help reduce skin redness and irritation.

- Products with vitamin E: Vitamin E is a powerful antioxidant that can help protect the skin from free radical damage.
In addition, it can naturally help stabilize and extend the effectiveness and shelf life of fatty acids in beauty products.

- Sun protection products: Sunlight can break down the skin’s fatty acids and weaken the skin barrier. Therefore, by using sun protection products (SPF), you not only protect your skin from UV radiation, but also maintain its natural fatty acid balance.

Recommendations

When choosing cosmetics and beauty products, look for those made from natural ingredients and free from harmful chemically derived substances. In addition, it is always important to check the product label to make sure it contains all the ingredients your skin needs. If you are not sure which product would suit you best, consult a dermatologist or skincare specialist. They can help determine your skin type, its needs, and recommend the most suitable products.

Omega-3 and Omega-6 fatty acids are not only essential parts of our overall health—their deficiency is quickly noticeable on your skin as well. Therefore, by including an adequate amount of these fatty acids in your diet, you will maintain healthy, youthful-looking skin; if you notice any symptoms of a deficiency of these acids, choose suitable cosmetic products with active ingredients that help maintain the balance of these acids.