What Are the Benefits of Omega-3 Fatty Acids for Skin?

There’s often a lot of crossover between ingredients that are good for our skin health topically and nutrients that are beneficial from the inside-out.

For instance, ingredients like Vitamin C can be taken as a supplement, in addition to being applied directly to your skin.

Another ingredient touted not just by skintellectuals but by nutritionists are Omega-3s. Not only are Omega-3 Fatty Acids a crucial part of a balanced diet all around, but they help contribute to healthy skin, whether you get them from your diet or give your skin a direct delivery.

Let’s talk about why Omega-3 Fatty Acids are worth working into your skincare routine, introduce a few of our favorite fatty acid-inclusive recommendations, and then touch on a few other benefits that will seal the deal on this underappreciated ingredient. 

What Are the Benefits of Omega-3s for Skin?

In addition to all the whole-health benefits Omega-3s can provide (more on that later!), they can support skin health and complexion from the inside-out depending what form you use it in.

There’s even evidence that fatty acids can help nourish and soothe skin after sun overexposure and sun damage (read: when you forget the SPF step in your routine) — this is crucial when you’re trying to fend off visible signs of aging like fine lines and wrinkles.

Omega-3s may also be beneficial for calming the effects of breakouts. Because Fatty Acids can have a natural soothing effect, they can help combat the appearance of irritation and redness caused by blemishes, making breakouts appear less intense. 

The right Omega-3s can also positively impact your skin’s hydration levels and support deep moisturizing to help keep dryness at bay. If you struggle with red, dry, itchy, or flaky skin, our fatty acid-rich moisturizing face oils can help. 

While no ingredient is an all-powerful magic ingredient that can tackle every single skin concern, Omega-3s are powerhouses that nourish your skin in more ways than one. Especially if you struggle with your skin barrier, red, dry skin, or visible signs of aging, Omega-3 Fatty Acids can be worth working into your regimen.

How Can I Work Omega-3 Fatty Acids Into My Skincare Routine?

There are two main ways to experience the benefits of Omega-3 Fatty Acids, and there’s room for both in your daily routine!

Look for Omega-3 Skincare Products

We love fatty acids here at True Botanicals, and we promise we’re not including fish oil in our moisturizing face oils. Instead, we’re taking advantage of vegan, fatty acid-rich, sustainably sourced plant extracts to deliver nourishing Omega-3s straight to your skin. 

Renew Pure Radiance Oil

The Omega-3s in our Renew Pure Radiance Oil come from Chia Seeds, Kiwi Seeds, Algae Extract, and Astaxanthin to intensely moisturize, nourish, and soothe for a more youthful-looking complexion. This luxurious, cult-favorite face oil addresses five signs of aging skin with its nutrient-dense, fatty-acid packed formulation. It does more than aid in skin hydration — our revolutionary blend of highly absorbable nutrients is key for moisturized, plump, and youthful-looking skin.

Our Renew Pure Radiance Oil is even clinically proven to outperform a leading anti-aging moisturizer, and those fatty acids play a huge role in that.*Based on a 54-day clinical study of 20 women aged 30-60, twice daily use.

You can apply our Renew Pure Radiance Oil as a daily moisturizer after cleansing and applying sunscreen during your morning skincare routine. It’s also perfect for applying after makeup because it’s formulated without silicones, so it won’t sit on your skin and alter the consistency of any products you may apply.

This moisturizing face oil promotes a more even-looking skin tone and a youthful, dewy glow — actress Laura Dern claims she doesn’t even think to reach for her foundation anymore thanks to this luxuriously nourishing formula. It’s the ultimate secret weapon in no-makeup skincare.

Clear Pure Radiance Oil

Here, you’ll get all that Omega-3 Fatty Acid goodness specially formulated to help balance oily and breakout-prone skin and support in reducing bothersome breakouts. Our Clear Pure Radiance Oil clarifies with Hemp, Pumpkin, and Grape Seed Oils to balance sebum and prevent pores from clogging.

With the invigorating natural scents of Sandalwood, Helichrysum, and Cypress, this do-it-all oil also offers Algae Extract and Astaxanthin to help keep skin looking hydrated and plump. It has everything your skin needs to look and feel smooth, clear, balanced, and dewy.

While traditional moisturizers tend to be formulated with pore-clogging waxes, our face oil is biocompatible and non-comedogenic. It has a similar molecular structure to the lipids (aka fatty oils) that your skin produces naturally. Our fatty acids are actually helpful to your skin barrier function and its natural ability to seal in moisture, boosting hydration levels and helping to balance your complexion with powerful plant actives.

Calm Pure Radiance Oil

If sensitive skin is your chief concern, try our Calm Pure Radiance Oil. This powerhouse oil features 27 plant-actives and a highly potent Calendula Oil to help soothe skin. Other nutrient-rich oils like cold-pressed Cucumber Seed Oil, organic Hemp and Jojoba Seed Oils and Fresh Ginger Root Oil provide top quality antioxidants, ceramides, and fatty acids. 

The result? A blend that offers the benefits of Omega-3 Fatty Acids while also visibly calming and comforting red, irritated skin. As an added bonus, our Calm Pure Radiance Oil is pregnancy-safe, hypoallergenic, and non-comedogenic — making it the perfect solution for sensitized skin.

Renew Nutrient Mist

If our face oils aren’t quite your cup of Omega-3 tea, we also recommend our Renew Nutrient Mist. Like a daily multivitamin for your skin, this ultra-hydrating face mist renews and refreshes skin with a burst of antioxidants and those crucial Omega-3 Fatty Acids.

Renew Nutrient Mist is packed with restorative ingredients that help replenish skin. With the aid of Green Tea Leaf Extract, White Tea Extract, Algae Extract, and Kombucha, this mist helps protect against water loss, restore the skin’s natural pH, and give your complexion a youthful-looking glow.

Renew Nutrient Mist isn’t just refreshing; it also works well with other products and sets your makeup for a great on-the-go option. It’s hypoallergenic and naturally scented with Jasmine, Neroli, and Rose for a light and luxurious feel.

Consider a Dietary Supplement  

One of the easiest ways to get essential fatty acids into your routine is to look into Omega-3 supplementation. 

Before you begin taking a supplement, it’s important to speak to your primary care provider or even your dermatologist to ensure it’s safe for you to do so. Once you do, it’s fairly easy to find supplements that will help you up your dietary intake of Omega-3 Fatty Acids.

While consuming Omega-3 Fatty Acids through dietary sources can be really good for your brain, eyes, gut, and beyond, oral supplements aren’t really your strongest option if you’re mainly interested in Omega-3s for the skin benefits. 

Consuming more Omega-3s can support softer skin and provide some anti-inflammatory benefits, but it’s not quite the same as delivering topical fatty acids directly to your skin barrier for backup. 

What Can Dietary Omega-3 Fatty Acids Do?

Omega-3 Fatty Acids are one of the most well-studied nutrients out there. Dietary sources of Omega-3 Fatty Acids include certain types of fatty fish like mackerel, tuna, salmon, and sardines, but you can also enjoy the benefits of dietary Omega-3 by eating walnuts and plant oils like avocado oil and chia seed oil. 

According to the National Institutes of Health, there are three main categories of Omega-3 Fatty Acids: Alpha-Linolenic Acid (ALA), Eicosapentaenoic Acid (EPA), and Docosahexaenoic Acid (DHA). 

ALA is the only Omega-3 actually considered “essential” (i.e. your body needs it but can’t produce it), and it mostly comes from plants. DHA and EPA, on the other hand, are largely found in seafood (including fish oil supplements), and can be made by your body out of other fatty acids.

The health benefits of Omega-3 Fatty Acids when consumed through food sources or a dietary supplement include:

You may also see some mentions out there of Omega-6 Fatty Acids. They’re sometimes touted as an alternative or equivalent to Omega-3s, however the side effects of consuming too many Omega-6s can force your Omega-3s to compete for enzymes. This can reduce the positive effects of Omega-3s on your system and may even result in inflammation rather than reducing it. 

In Conclusion

Research suggests that keeping an Omega-3-rich diet can improve the appearance of your skin from the inside out. However, a more direct way to give your skin all the goodness that Omega-3s and other fatty acids have to offer is to include it in your skincare routine.

We love to make it easy for you, so to wrap things up, you can explore our moisturizing face oils here, or check out our Renew Repair Nightly Treatment

Happy nourishing!


Docosahexaenoic Acid is the Preferred Dietary n-3 Fatty Acid for the Development of the Brain and Retina | National Library of Medicine

Fish Consumption and Blood Lipids in Three Ethnic Groups of Québec (Canada) | National Library of Medicine

Food for Mood: Relevance of Nutritional Omega-3 Fatty Acids for Depression and Anxiety | PMC 

Omega-3 Fatty Acids | National institutes of Health

Effect of Eicosapentaenoic Acid, An Omega-3 Polyunsaturated Fatty Acid, on UVR-Related Cancer Risk In Humans. An Assessment of Early Genotoxic Markers | National Library of Medicine

Dietary Supplementation of Gamma-Linolenic Acid Improves Skin Parameters in Subjects with Dry Skin and Mild Atopic Dermatitis | National Library of Medicine

Omega-3 polyunsaturated fatty acids: photoprotective macronutrients | PubMed