Omega-3 dietary supplements for skin health

Omega-3 dietary supplements for skin health: an integrated guide for use and action mechanisms

I. Fundamentals of omega-3 fatty acids and their role in the body

1. What is omega-3 fatty acids?: Omega-3 fatty acids is a group of polyunsaturated fatty acids (PNS) vital for human health. They are called “indispensable”, since the body cannot synthesize them on its own and should receive from the outside, through food or additives. Chemically, they are characterized by the presence of a double bond between the third and fourth carbon atoms from the methyl end (ω) of the molecule.

2. The main types of omega-3 fatty acids: There are three main types of omega-3 fatty acids that are of the greatest importance to human health:

   a. Alpha-linolenic acid (Alk/ALA): ALK is a plant source of omega-3 and is found in products such as linseed seeds, chia seeds, walnuts and soy oil. The body can convert Alc into the EPK and DGK, but this process is usually ineffective, especially in men. Alc’s conversion to the EPC varies from 8% to 21%, and in DGC – from 0% to 9%.

   b. Eicopentenic acid (EPK/EPA): EPC is an important component of cell membranes and plays a key role in reducing inflammation. It has anti -inflammatory properties, affecting the metabolism of arachidonic acid, the precursor of inflammatory prostaglandins. EPA can also help improve mood and reduce depression symptoms. The main sources of EPC are fat fish and algae.

   c. Dokosagexenic acid (DGK/DHA): DGK is the main structural component of the brain, retina and sperm. It is necessary for the development of the brain and nervous system, especially during pregnancy and infancy. DHA is also important for maintaining cognitive functions and vision throughout life. Like EPC, DHK is mainly contained in fatty fish and algae.

3. Omega-3 metabolism in the body: After consuming omega-3 fatty acids, they are absorbed in the small intestine and transported to the blood. Alc is partially converted into EPK and DGK, but, as mentioned earlier, the effectiveness of this conversion is limited. EPK and DGK are built into cell membranes, affecting their structure and function. They are also the precursors of eicosanoids, hormone -like substances that regulate inflammation, blood coagulation and other physiological processes.

4. The importance of the balance of omega-3 and omega-6 fatty acids: Omega-6 fatty acids, also PNS, compete with omega-3 for the same enzymes involved in metabolism. The modern diet, as a rule, is rich in omega-6 (contained in vegetable oils, meat and processed products) and is relatively poor Omega-3. The imbalance in the ratio of Omega-6 and Omega-3 (the ideal ratio is considered 1: 1-4: 1) can contribute to chronic inflammation and the development of various diseases. Maintaining adequate consumption of Omega-3 helps to restore this balance and reduce inflammatory processes in the body.

5. Sources of omega-3 fatty acids:

   a. Fat fish: Salmon, mackerel, sardins, herring, tuna – excellent sources of EPK and DGK. It is important to choose fish caught in the wild or grown in environmentally friendly conditions in order to minimize the effects of pollutants.

   b. Plant sources: Lenon, chia, walnuts, soybeans contain Alk. For vegetarians and vegans, it is important to include these products in your diet, although you should take into account the limited conversion of Alc into the EPK and DGK.

   c. Enriched products: Some products, such as eggs, milk and yogurt, can be enriched with omega-3 fatty acids.

   d. Biologically active additives (dietary supplements): Fish oil, Krile oil and vegetarian algae additives are convenient ways to increase the consumption of omega-3. It is important to choose high -quality additives from reliable manufacturers.

II. Omega-3 action mechanisms for skin health

1. Reducing inflammation: Omega-3 fatty acids, especially EPC, have powerful anti-inflammatory properties. They inhibit the synthesis of inflammatory eicosanoids (prostaglandins and leukotrienes) from arachidonic acid and stimulate the production of anti -inflammatory resolvines and protectins. Chronic inflammation plays a key role in the development of many skin diseases, such as acne, eczema, psoriasis and rosacea. A decrease in inflammation helps to alleviate the symptoms of these diseases and improve the general condition of the skin.

2. Strengthening the skin barrier: A skin barrier, consisting of a stratum corneum, lipids and natural moisturizing factors, protects the skin from external aggressors, such as bacteria, viruses, allergens and toxins, and also prevents moisture. Omega-3 fatty acids, especially DHC, are important components of cell membranes, including membranes of the cell layer cells. They contribute to maintaining the integrity and permeability of the skin barrier, improve skin hydration and prevent dryness and peeling.

3. Improving skin hydration: Omega-3 fatty acids help to retain moisture in the skin, improving the function of the skin barrier and reducing the transepidermal water loss (tewl). They also contribute to an increase in the content of natural moisturizing factors (NMF) in the stratum corneum that bind water and support the optimal level of moisture. Moisturized skin looks more healthy, smooth and elastic.

4. Ultraviolet radiation protection (UV): Omega-3 fatty acids have photoprotective properties, although they are not a replacement for sunscreens. They can help reduce inflammation and skin damage caused by UV radiation. Some studies show that Omega-3 can reduce the risk of sunburn and photoaging.

5. Regulation of the production of sebum (sebuma): The influence of Omega-3 on the production of skin fat is ambiguous. In some people, Omega-3 can help reduce the excessive production of sebum, which can be useful for acne. However, in other cases, they may not have a significant impact on the production of sebum. Further research is needed for a more accurate understanding of this mechanism.

6. Support for healing wounds: Omega-3 fatty acids play a role in the healing process of wounds. They contribute to the migration of keratinocytes (skin cells) in the area of ​​damage, stimulate collagen synthesis and improve the formation of new tissue. The anti-inflammatory properties of Omega-3 also contribute to a decrease in inflammation in the wound, which accelerates healing.

7. Antioxidant activity: Omega-3 fatty acids have antioxidant properties, helping to protect the skin from damage caused by free radicals. Free radicals are unstable molecules that are formed as a result of the effects of UV radiation, environmental pollution and other factors. They can damage skin cells, leading to premature aging, inflammation and other problems.

8. Influence on the microbia of the skin: New studies show that omega-3 fatty acids can affect the microbia of the skin, a community of microorganisms that live on the surface of the skin. Microbia balanced to maintain skin health and protect against infections. Omega-3 can contribute to the growth of beneficial bacteria and a decrease in the number of harmful bacteria, thereby maintaining a healthy skin microbia.

III. Omega-3 and various skin diseases

1. Acne (acne): Omega-3 fatty acids can be useful for acne due to its anti-inflammatory properties. Acne is an inflammatory skin disease characterized by the appearance of comedones (black and white dots), papules, pustules and cysts. Inflammation plays a key role in the development of acne, and Omega-3 can help reduce inflammatory processes in the skin, thereby facilitating the symptoms of acne. Some studies show that supplements with Omega-3 can reduce the amount of acne inflammatory lesions and improve the general condition of the skin.

2. Eczema (atopic dermatitis): Eczema is a chronic inflammatory skin disease characterized by dryness, itching, redness and rashes. Omega-3 fatty acids can help improve the condition of the skin with eczema, strengthening the skin barrier, reducing inflammation and improving skin hydration. Some studies show that additives with omega-3 can reduce itching and dry skin with eczema.

3. Psoriasis: Psoriasis is a chronic autoimmune skin disease characterized by the appearance of red, flaky plaques on the skin. Omega-3 fatty acids can help reduce inflammation and improve the condition of the skin with psoriasis. Some studies show that high doses of omega-3 (especially EPC) can reduce the severity of psoriatic lesions and improve the quality of life of patients.

4. Rosacea: Rosacea is a chronic inflammatory skin disease characterized by face redness, vascular mesh and the appearance of papules and pustules. Omega-3 fatty acids can help reduce inflammation and improve the condition of the skin with rosacea. Some studies show that omega-3 can reduce redness of the face and reduce the number of inflammatory elements for rosacea.

5. Sun burns: Omega-3 fatty acids have photoprotective properties and can help reduce inflammation and damage to the skin caused by sunburn. They are not a replacement for sunscreens, but can serve as an additional protection against UV radiation.

6. Photo starting: Photo because it is premature aging of the skin caused by a long-term exposure to UV radiation. Omega-3 fatty acids can help protect the skin from photo mowing, reducing inflammation and damage to the skin caused by UV radiation, and maintaining collagen production.

7. Dry skin: Omega-3 fatty acids help improve the hydration of the skin and prevent dryness and peeling. They strengthen the skin barrier and reduce the transepidermal water loss (tewl).

IV. Omega-3 dietary supplements: choice, dosage and application

1. Types of omega-3 dietary supplements:

   a. Fish oil: The most common type of omega-3 dietary supplements. Contains EPK and DGK. It is important to choose fish oil from reliable manufacturers, which has undergone cleaning of heavy metals and other pollutants. Release form: capsules, liquid.

   b. Croil oil: Contains EPK and DGK in the form of phospholipids, which can improve their absorption. Also contains antioxidant Astaxantin. More expensive than fish oil. Open Form: Capsules.

   c. Algae oil: Vegetarian and vegan source of the EPK and DGK. It is made of micro-cone, which are the primary source of omega-3 in the sea food chain. Release form: capsules, liquid.

   d. Linseed oil: Contains Alk. Suitable for vegetarians and vegan, but you should take into account the limited conversion of Alk into the EPK and DGK. Release form: capsules, liquid.

2. Factors affecting the choice of omega-3 dietary:

   a. Content EPK and DGK: It is important to pay attention to the content of the EPC and DGK in addition, and not just to the total content of omega-3. To achieve the desired effect, it is necessary to consume a sufficient amount of EPK and DGK.

   b. The form of release: The choice of release form (capsules, liquid) depends on personal preferences. Liquid fish oil can have a stronger fish smell and taste, but it is easier to dose.

   c. Quality and purity: Choose additives from reliable manufacturers that are testing for heavy metals, dioxins and other pollutants. Look for additives with quality certificates such as NSF International, USP Verified or Informed-Sport.

   d. Price: The price of omega-3 dietary supplements can vary depending on the type, quality and manufacturer. Compare prices and choose an additive that corresponds to your budget.

   e. Allergies and intolerance: Make sure that the additive does not contain ingredients that you have an allergy or intolerance to. Some additives may contain soy, gluten or other allergens.

3. Recommended omega-3 dosage for skin health:

   a. General recommendations: The total recommended dose of Omega-3 is 250-500 mg of EPK and DGK per day to maintain overall health.

   b. To improve skin condition: To improve the condition of the skin, especially with skin diseases, a higher dose of omega-3, for example, 1000-2000 mg of EPK and DGK per day, may be required. However, before taking high doses of Omega-3, it is necessary to consult a doctor.

   c. Individual needs: The optimal dose of Omega-3 can vary depending on individual needs, age, gender, health and diet. It is important to consider these factors when determining the dosage.

4. How to take omega-3 dietary supplements:

   a. Take with food: Take omega-3 dietary supplements with food containing fats to improve their assimilation.

   b. Divide the dose: If you take a high dose of Omega-3, divide it into several tricks during the day to reduce the risk of side effects.

   c. Regularity: Take omega-3 dietary supplements regularly to maintain a constant omega-3 level in the body.

   d. Patience: To achieve noticeable results, it may take several weeks or months of taking omega-3 dietary supplements.

5. Side effects and contraindications:

   a. Side effects: The most common side effects of Omega-3 dietary supplements are a fish flavor, belching, nausea and diarrhea. These side effects are usually light and pass on their own.

   b. Bleeding: High doses of omega-3 can increase the risk of bleeding. People taking anticoagulants (blood thinning drugs) need to consult a doctor before taking Omega-3 dietary supplements.

   c. Allergy: People with allergies to fish or seafood should be careful when taking fish oil and croil oil.

   d. Interaction with drugs: Omega-3 can interact with some drugs such as anticoagulants and antiplatelets. Consult a doctor before taking Omega-3 dietary supplements if you take any medicine.

V. Omega-3 in a diet: how to increase the consumption of omega-3 with food

1. Inclusion of fat fish in the diet:

   a. Salmon: Consume salmon 2-3 times a week. Salmon can be baked, fry, grilled or added to salads and soups.

   b. Mackerel: Mackerel is an excellent source of omega-3. It can be baked, frying, smoked or canned.

   c. Sardins: Sardins-an inexpensive and nutritious source Omega-3. They can be conserved in canned form or added to salads and pastes.

   d. Herring: Herring is another excellent Omega-3 source. It can be consumed in salty, pickled or smoked form.

   e. Tuna: Tuna contains omega-3, but its use should be limited due to the high content of mercury.

2. Plant sources Omega-3:

   a. Flax-seed: Lenon is an excellent source of Alk. Add linen seed to cereals, yogurts, smoothies or pastries. For better absorption, it is recommended to use ground linseed seed.

   b. Chia seeds: Chia Semyon is another good source of Alk. Add chia seeds to cereals, yogurts, smoothies or use for cooking puddings.

   c. Walnuts: Walnuts are a good source of Alk. Eat walnuts as a snack or add to salads and desserts.

   d. Soybean beans: Soybeans contain Alk. Use soy products such as tofu, pace and Edamam.

   e. Himbow seed: Hemp seed contains Alk and is an excellent protein source.

3. Highly omega-3 recipes:

   a. Salad with salmon and avocado: Mix baked or fried salmon, avocados, salad leaves, tomatoes and cucumbers. Season with olive oil and lemon juice.

   b. Smoothies with flax seeds and berries: Mix berries, banana, linen seed, yogurt and a little water or milk.

   c. Porridge with chia seeds and fruits: Add chia seeds and fruits to oatmeal or other porridge.

   d. Toasts with avocado and sardines: Slue the avocado toast and put the sardines on top.

4. Tips to increase consumption omega-3:

   a. Plan a menu: Plan a menu for a week, including products rich in omega-3.

   b. Replace the ingredients: Replace low omega-3 foods with a high omega-3 food. For example, use linseed oil instead of sunflower oil.

   c. Luggling useful: Snack with walnuts, chia seeds or linen seeds.

   d. Read the labels: Read the labels of products to find out the content of omega-3.

   e. Be creative: Experiment with various recipes and methods of cooking products rich in omega-3.

VI. The external use of omega-3 on the skin

1. Cosmetics with omega-3: Omega-3 fatty acids are increasingly added to cosmetics, such as creams, serums and lotions, due to their potential advantages for the skin.

2. Advantages of local use Omega-3:

   a. Moisturization of the skin: Omega-3 help improve skin hydration and prevent dryness.

   b. Strengthening the skin barrier: Omega-3 help strengthen the skin barrier and protect the skin from external aggressors.

   c. Reducing inflammation: Omega-3 have anti-inflammatory properties and can help reduce skin inflammation.

   d. Improving skin texture: Omega-3 can help improve the skin texture and make it more smooth and elastic.

3. Types of cosmetics with omega-3:

   a. Creams: Moisturizing and nutrient creams with omega-3 can help improve the condition of dry and sensitive skin.

   b. Serum: Serums with omega-3 can help reduce inflammation and improve the texture of the skin.

   c. Oils: Oils with omega-3, such as flax or chia oil, can be used to moisturize and nutrition of the skin.

   d. Masks: Masks with Omega-3 can help improve the condition of the skin and give it a healthy look.

4. How to choose cosmetics with omega-3:

   a. The content of omega-3: Pay attention to the content of omega-3 in the product.

   b. Ingredients: Choose products with natural and safe ingredients.

   c. Reviews: Read the reviews of other users to find out about the effectiveness of the product.

   d. Allergy test: Before using a new product, conduct an allergy test in a small area of ​​the skin.

5. Remes of homemade masks with omega-3:

   a. Mask with linen oil and honey: Mix 1 tablespoon of linseed oil and 1 teaspoon of honey. Apply to the face for 15-20 minutes, then rinse with warm water.

   b. Mask with chia seeds and yogurt: Mix 1 tablespoon of chia seeds and 2 tablespoons of yogurt. Apply to the face for 15-20 minutes, then rinse with warm water.

VII. Omega-3 interaction with other nutrients for skin health

1. Vitamin D.: Vitamin D plays an important role in skin health, regulating the growth and differentiation of skin cells, as well as having anti -inflammatory properties. The combined use of omega-3 and vitamin D can enhance their positive effect on the skin, especially for skin diseases, such as psoriasis and eczema.

2. Vitamin E: Vitamin E is a powerful antioxidant that protects the skin from damage caused by free radicals. It also helps to improve skin hydration and reduce inflammation. The combined use of omega-3 and vitamin E can enhance their antioxidant and anti-inflammatory effects on the skin.

3. Vitamin C.: Vitamin C is necessary for the synthesis of collagen, which supports the elasticity and elasticity of the skin. It also has antioxidant properties and helps to protect the skin from damage caused by UV radiation. The combined use of omega-3 and vitamin C can help improve the structure of the skin and reduce signs of aging.

4. Zinc: Zinc plays an important role in healing wounds, regulation of the production of sebum and maintaining the immune function of the skin. The deficiency of zinc can lead to acne, eczema and other skin problems. The combined use of omega-3 and zinc can be useful for acne and other inflammatory skin diseases.

5. Probiotics: Probiotics are useful bacteria that live in the intestines and have a positive effect on the health of the skin. They can help reduce inflammation, strengthen the skin barrier and improve the condition of the skin with acne, eczema and other skin diseases. The combined use of omega-3 and probiotics can enhance their positive effect on the skin.

6. Hyaluronic acid: Hyaluronic acid is a powerful moisturizing component that helps to retain moisture in the skin. It can also help reduce inflammation and improve skin elasticity. The combined use of omega-3 and hyaluronic acid can help improve hydration and skin texture.

VIII. Clinical research and scientific evidence of the effectiveness of omega-3 for the skin

1. Review of clinical research: There are many clinical studies that studied the effect of omega-3 fatty acids on various skin diseases and the general condition of the skin. The results of these studies are often contradictory, but in general they indicate the potential advantages of Omega-3 for the skin.

2. Acne: Some studies show that supplements with omega-3 can reduce the amount of acne inflammatory lesions and improve the general condition of the skin with acne. However, other studies did not reveal the significant influence of Omega-3 on acne.

3. Eczema: Some studies show that additives with omega-3 can reduce itching and dry skin with eczema. However, other studies did not reveal the significant influence of omega-3 on eczema.

4. Psoriasis: Some studies show that high doses of omega-3 (especially EPC) can reduce the severity of psoriatic lesions and improve the quality of life of patients with psoriasis. However, other studies did not reveal the significant influence of omega-3 on psoriasis.

5. Rosacea: Some studies show that omega-3 can reduce redness of the face and reduce the number of inflammatory elements for rosacea. However, additional studies are needed to confirm these results.

6. Photo starting: Some studies show that omega-3 fatty acids have photoprotective properties and can help protect the skin from photoaging. However, additional studies are needed to confirm these results.

7. The importance of further research: Further, well-planned clinical studies with large groups of participants are needed for a more accurate assessment of the effectiveness of Omega-3 for various skin diseases and the general condition of the skin. These studies should take into account various factors, such as the dosage of Omega-3, the Omega-3 type (EPK, DGC, Alc), the Omega-3 release form and individual characteristics of patients.

IX. Conclusion

Omega-3 fatty acids play an important role in maintaining skin health. They have anti -inflammatory, moisturizing, photoprotective and antioxidant properties that can be useful for various skin diseases, such as acne, eczema, psoriasis and rosacea. Omega-3 can be obtained from food, biologically active additives and cosmetics. To achieve noticeable results, it is necessary to use a sufficient amount of omega-3, choose high-quality additives and observe the regularity of the reception. Although there are scientific evidence of the effectiveness of the Omega-3 for the skin, further studies are necessary for a more accurate assessment of their effect on various skin diseases and the general condition of the skin.