Preliminary studies on consuming fish oil suggest it may protect the skin against photoaging from sun exposure. Photoaging refers to the accelerated aging of the skin from sun damage, according to the New Zealand Dermatological Society website, DermNet NZ. Sun damage results in thinner skin and increased wrinkling. The aging process and factors such as smoking, alcohol intake and stress can also affect wrinkle formation.
Diet and Photoaging
Specific nutrients are photoprotective, and fish oil reduces inflammation, according to researchers from TNO Nutrition and Food Research in the Netherlands, who published their findings in the May 2001 issue of "The American Journal of Clinical Nutrition." Fish oil, as a supplement or from eating fatty fish such as mackerel and salmon, provides n-3 polyunsaturated fatty acids, PUFAs, also called omega-3 fatty acids. Preliminary studies suggest that PUFAs have a photoprotective effect, meaning fish oil might help to protect your skin from the sun, the researchers report. This effect may reduce the formation of wrinkles.
Diet and Wrinkles
Fish intake had a significant association with less skin wrinkling in a study of the diets and skin of 177 residents of sun-exposed locations in four different countries. Researchers from Australia's Monash University reported their findings in the February 2001 "Journal of the American College of Nutrition." Although this correlation of fish and less wrinkling didn't hold for all aspects of the data analysis, the researchers theorize that fatty acids in fish, eating fish with fruits and vegetables containing antioxidants and the antioxidants in certain colorful fish may be factors that result in less wrinkling. Dr. Nicholas Perricone, author of "The Wrinkle Cure," recommends including wild salmon in an anti-aging food program due to its anti-inflammatory essential oils.
Fish Oil
In addition to consuming fatty fish such as wild salmon, sardines and tuna, cod liver oil and fish oil supplements supply PUFAs. These supplements come in both liquid and capsule form. The advantage of consuming whole fish is that adding fish to your diet can provide a substitute for protein foods that contain saturated fats. Saturated fats, in addition to their potential for increasing your risk for cardiovascular disease may be a factor in increasing inflammation in the body, although further research is needed. Dr. Perricone theorizes that inflammation promotes aging, including wrinkles, and fish rich in omega-3 reduce inflammation to slow the aging process. Cutting down on cheese and red meat in favor of eating omega-3 rich fish regularly could help you improve your health and fight wrinkles.
Considerations
As with any supplement, talk to your doctor before taking fish oil. Do not exceed 3 g of omega-3 fatty acids from supplements per day without a doctor's supervision, due to increased bleeding risk, the University of Maryland Medical Center advises. A common amount of omega-3s in fish oil capsules is 0.18 g of eicosapentaenoic acid, EPA, and 0.12 g of docosahexaenoic acid, DHA, although specific supplements vary in the amounts and ratio of these essential fatty acids.
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References
- "American Journal of Clinical Nutrition"; Nutritional Skin Care: Health Effects of Micronutrients and Fatty Acids; Esther Boelsma, et al.; May 2001
- DermNet NZ: Aging Skin
- "Journal of the American College of Nutrition"; Skin Wrinkling: Can Food Make a Difference?; Martalena br Purba, et al.; February 2001
- Daily Perricone; Salmon is Anti-Aging; March 2009
- University of Maryland Medical Center: Omega-3 Fatty Acids
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