Fish Oil/olive Oil And Acne

Changing your diet to get rid of acne may be a last-ditch effort after medications don't work. However, it should be one of your first considerations, especially because scientific studies are confirming that diet plays a role in acne. Adding or removing certain foods from your diet --- such as fish oil or olive oil --- may help reduce breakouts or their severity.

Omega 3 in Olive and Fish Oil

Olive oil and fish oil are rich sources of omega-3 fatty acids eicosepanteneoic acid, or EPA, and docosahexaenoic acid, or DHA. In 1 tbsp. of olive oil there are more than 11 g of fatty acids. Meanwhile, 1 tbsp of fish oil from salmon contains more than 9 g of essential fatty acids. These healthy fats reduce inflammation in your body --- including your skin --- that contributes to acne, especially the most severe type of the skin condition, cystic acne.

Amount

Adding more cold water fish, such as salmon, mackerel or herring, to your diet is one way to get more essential fatty acids in your diet. Ideally, you should have at least two servings of fish weekly. If you're taking a fish oil supplement, base your intake on the total amount of DHA and EPA. Although there's no standard dose of fish oil for treating acne, a typical adult dose is 5.2 mg of DHA and EPA combined daily, according to Leslie Beck, a registered dietitian and author of "The Complete A-Z Nutrition Encyclopedia."

Evidence

Omega-3 fatty acids from fish oil, taken in combination with antioxidant nutrients, helps to improve inflammatory acne lesions, according to a study published in the journal "Lipids in Health and Disease" in October 2008. The fatty acids and antioxidants also helped to improve emotional well-being, improving aspects such as depression, anxiety and suicidal thoughts, all of which can occur in patients with acne.

Considerations

Research on the benefits of olive oil specifically for acne is lacking. However, it's a healthier option to unhealthy fats such as butter, which as a dairy food can trigger acne breakouts in some people. If you have a food allergy to olives, watch for any uncomfortable symptoms --- such as itching, hives or difficulty breathing --- when consuming olive oil. Some people can also be allergic to fish oil, and high doses of fish oil can increase bleeding. Consult your doctor before taking fish oil for acne, especially if you have a medical condition.