Omega Fatty Oil, Face Breakouts & Pimples

The Western diet increases insulin levels, which promotes inflammation in your body and can make acne worse, according to the authors of "Prescription for Drug Alternatives." Sadly, this diet is also low in foods that contain omega-3 fatty acids, which has anti-inflammatory properties. Although more research is needed on the benefits of omega-3 fats on acne breakouts and pimples, adding these foods to your diet may be beneficial. Consult your doctor first if you have any other medical condition.

Omega-3 Fatty Acids Overview

Besides avoiding foods in the Western diet — which features refined carbohydrates, beef and dairy foods — that increase inflammation to minimize breakouts and pimples, it’s also important to consume more anti-inflammatory foods. Fish and fish oil are good sources of the omega 3 fatty acids eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA — the omega-3 fats that your body can most easily use. Plant sources such as walnuts and flaxseed and their oils are rich sources of the omega-3 fatty acid alpha-linolenic acid, which is converted in your body into EPA and DHA.

Research

The benefits of omega-3 fatty acids for acne could go well beyond clearing up pimples. In a small study published in the journal “Lipids in Health and Disease” in October 2008, researchers investigated the effects of eicosapentaenoic acid and antioxidants on acne in five patients. They found that the nutrients improved inflammatory acne lesions as well as acne-related psychological impairments such as depression, anxiety, anger and suicidal thoughts. However, the researchers point out that more controlled studies are needed on the impact of omega-3 fats on acne.

Dosage

Fish oil is one of the best sources of omega-3 fatty acids. You can get fish oil simply by eating coldwater fish such as salmon at least twice a week. According to the University of Maryland Medical Center, adults should not take more than 3 g of omega-3 fatty acids — EPA and DHA combined — without a doctor’s supervision. Your dermatologist or a naturopath may be able to recommend a more specific dose based on the severity of your acne.

Precautions

If you have a medical condition such as type 2 diabetes or a blood disorder, do not take omega-3 fatty acid supplements without consulting your doctor. Omega-3 can lower blood sugar levels, and thin blood, which can cause bleeding. Omega-3 fatty acids can affect medications for conditions such as diabetes, cholesterol, organ transplants and heart disease. Also, if you take vegan sources of omega-3 fatty acids, be aware that some people — such as those with schizophrenia or diabetes — may not be able to convert alpha-linolenic acid into EPA or DHA.

Considerations

Any type of treatment for acne — including dietary changes — can take weeks or months to make a difference. So if you’re taking fish oil for acne, give it time to work. But don’t rely on omega-3 fatty acids alone to clear up your blemishes. An effective acne treatment plan tackles the primary causes of acne — oily skin, the build-up of dead skin cells, clogged pores and Propionibacterium acnes bacteria.