Omega-3 and its effect on skin, hair and nails

Omega-3 fatty acids are a group of polyunsaturated fatty acids that play an important role in the functioning of the human body. The most important representatives include α-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Interest in their use in dermatology stems primarily from the observation that omega-3 deficiencies can exacerbate skin inflammation, accelerate the ageing process and worsen the condition of hair and nails.

1. Traits of omega-3 fatty acids
2. Structure of the skin, hair and nails
3. Omega-3 for skin, hair and nails
4. Omega-3 dosage
5. How to enhance the effects of omega-3?

Traits of omega-3 fatty acids

ALA is found mainly in vegetable oils (e.g. linseed oil, rapeseed oil), while EPA and DHA are present in sea fish (salmon, sardines, mackerel) and fish oils. These acids are given special attention in nutrition, as the range of foods containing omega-3 is not very wide.

These acids are precursors of anti-inflammatory compounds, affect the fluidity of cell membranes, regulate the immune response and protect against oxidative damage. It is worth noting that EPA and DHA, which come from animal sources, play a greater role in building and maintaining the structural integrity of tissues. Their presence in the skin's structures may indirectly affect its elasticity, durability and hydration.

Structure of the skin, hair and nails

The skin consists of three main layers: the epidermis, the dermis and the subcutaneous tissue. The epidermis has a protective and barrier function, and its cells, keratinocytes, form the stratum corneum, which is responsible for limiting water loss. The dermis contains collagen and elastin fibres, which ensure firmness, elasticity and mechanical and structural integrity. This layer also contains hair follicles, sebaceous and sweat glands, blood vessels and nerve endings.

"Omega-3 fatty acids have numerous proven health benefits. It can also be assumed that they support the process of fat reduction. It is definitely worth introducing oily fish, seafood and possible supplementation into your diet." Łukasz Domeracki - MSc in Food Technology

Hair and nails are horny structures. Hair consists mainly of hard keratin (a protein that forms keratinocytes), produced by the cells of the hair follicle matrix. The nail is formed by the nail plate, which is also rich in keratin. The condition of these tissues depends not only on genetic and hormonal factors, but also on the nutrients supplied.

Omega-3 for skin, hair and nails

Omega-3 fatty acids, especially EPA and DHA, can have a beneficial effect on the skin, hair and nails thanks to several mechanisms that work simultaneously. Firstly, they reduce inflammation. EPA reduces the production of inflammatory substances in the body, which in excess can cause redness, itching or exacerbation of skin conditions such as acne, psoriasis or atopic dermatitis. Secondly, omega-3s are incorporated into the membranes of skin cells and hair follicles, potentially improving their elasticity, hydration and ability to regenerate. In addition, DHA can inhibit the breakdown of collagen, which is initiated, among other things, by ageing processes.

Omega-3 content in selected foods

Omega-3 dosage

The recommended daily intake of EPA and DHA for the general population is approximately 500 mg, but in the case of dermatological or cardiological interventions, higher doses of 1 to 3 g per day are often used. Such amounts should be taken under the supervision of a specialist, especially in people with cardiovascular disease or those taking anticoagulants. Supplements are available in the form of fish oil or oil capsules. The capsules may contain added vitamins D and K, while the oils are often deodorised to increase their sensory appeal.

"The results of the study showed a significant reduction in aggressive behaviour in the group receiving omega-3 supplements compared to the placebo group. This suggests that omega-3 fatty acids may play a role in modulating aggressive behaviour in children." Tomasz Maciołek - Physiotherapist

How to enhance the effects of omega-3?

The effectiveness of omega-3 can be further enhanced by other substances that have a supportive effect. Hydrolysed collagen provides the amino acids needed to rebuild and maintain the elasticity of the skin and nails, while vitamin C helps in the formation of collagen. Zinc and biotin are involved in the production of keratin, the main protein in skin, hair and nails. Silicon (e.g. from silica) is another element that affects the structure of collagen and elastin, while vitamin A regulates skin cell renewal and vitamin E protects cells from damage.

Sources:

• Dickinson, A., Shao, A., Boyon, N., & Franco, J. C. (2011). Use of dietary supplements by cardiologists, dermatologists and orthopedists: report of a survey. Nutrition journal, 10, 20. https://doi.org/10.1186/1475-2891-10-20
• Dini, I., & Laneri, S. (2019). Nutricosmetics: A brief overview. Phytotherapy research : PTR, 33(12), 3054–3063. https://doi.org/10.1002/ptr.6494
• Kang, J. I., Yoon, H. S., Kim, S. M., Park, J. E., Hyun, Y. J., Ko, A., Ahn, Y. S., Koh, Y. S., Hyun, J. W., Yoo, E. S., & Kang, H. K. (2018). Mackerel-Derived Fermented Fish Oil Promotes Hair Growth by Anagen-Stimulating Pathways. International journal of molecular sciences, 19(9), 2770. https://doi.org/10.3390/ijms19092770
• Sawada, Y., Saito-Sasaki, N., & Nakamura, M. (2021). Omega 3 Fatty Acid and Skin Diseases. Frontiers in immunology, 11, 623052. https://doi.org/10.3389/fimmu.2020.623052