6 Fish Oil Benefits for Skin, Backed by Science

Fish oil is a popular dietary supplement rich in omega-3 fatty acids, which may help support heart, brain, joint, and eye health. Some research suggests that the omega-3 fatty acids found in fish oil can also benefit skin conditions such as acne and eczema.

However, other studies have shown mixed results, and not all experts agree that fish oil is helpful for skin problems.

1. Boosts General Skin Health

Fish oil may support your skin’s overall health. Researchers believe the polyunsaturated fatty acids (PUFAs) in fish oil lessen inflammation and help skin cells hold water. Hydrated skin appears younger and healthier because wrinkles are less noticeable.  

One large review found that fish oil can do the following:

• Improve the skin’s barrier function
• Lessen hyperpigmentation (patches of skin darker than other areas)
• Prevent the development of skin cancer
• Promote skin healing

While there seems to be evidence that fish oil helps boost general skin health, research on its benefits for specific skin conditions is unclear.

2. May Protect Against Sun Damage

The omega-3s in fish oil may protect against the sun’s harmful damage. One study found that omega-3 supplements can reduce the skin’s sensitivity to ultraviolet (UV) rays. Another study showed that people who consume 4 grams (g) of fish oil for three months increase their resistance to sunburn.

Other research suggests that omega-3 supplements may reduce the risk of nonmelanoma skin cancer, especially in people at increased risk. However, more research is needed to link fish oil supplements and sun damage protection.

3. May Help Reduce Acne

The research on taking fish oil for acne is mixed. Some studies show that supplements containing omega-3s can improve the appearance of pimples and reduce inflammation in people with acne.

However, in other trials, some participants reported worsening acne when taking fish oil supplements. More robust research is needed to confirm that omega-3s can reduce acne.

4. May Fight Dry, Red, or Itchy Skin

The omega-3s in fish oil may help keep skin moisturized, which could help with conditions like psoriasis and eczema. Some animal studies found that omega-3 supplementation can lessen symptoms like dry, itchy skin.

However, a review of humans found minimal data available to show that omega-3s can improve eczema. More studies involving larger groups of people are needed to understand the correlation between fish oil and inflammatory skin conditions.  

5. May Improve Skin Barrier Function

Your skin barrier is the outermost layer of skin. It prevents moisture loss and blocks harmful substances from entering the deeper layers. Some research suggests that the fatty acids in fish oil can improve skin barrier function. A healthy skin barrier can enhance your skin’s overall appearance.

6. May Promote Skin Healing

Omega-3s have been known to speed up healing and wound infections. They do this by inhibiting your body’s inflammatory response to trauma. Some research has suggested that omega-3s may be helpful for people with diabetes who experience chronic leg ulcers (open sores). More research is needed to examine the connection between fish oil and wound healing.

A Word From Verywell

Fish oil is a source of fatty acids that offer anti-inflammatory and antioxidant properties. These help neutralize the damaging effects of unstable molecules called free radicals on cellular structures and contribute to premature aging.

Is Fish Oil Good for You If You Have a Health Condition?

Though the scientific evidence is limited, there is some research to suggest that fish oil may help the following conditions:

• Acne
• Dry skin
• Eczema
• Hyperpigmentation
• Infections
• Inflamed skin
• Sunburn
• Wounds

Fish oil is generally safe, but you should first talk to a healthcare provider if you’re using medication that affects how your blood clots due to the risk of increased bleeding. You also shouldn’t take fish oil if you’re allergic to fish or shellfish.

Side Effects

Side effects of fish oil supplements are usually mild but may include:

• Bad breath (halitosis)
• Foul-smelling sweat
• Headache
• Heartburn, acid reflux
• Nausea, diarrhea
• Unpleasant taste

How to Use Fish Oil 

The most convenient way to take fish oil is through supplements. The Food and Drug Administration (FDA) does not regulate dietary supplements (like fish oil) in the same way that it does medications. While there are no official dosage recommendations, many experts recommend most adults take between 1 g and 1.6 g of omega-3s daily.

Taking fish oil supplements with meals may lessen side effects, such as indigestion and acid reflux.

You also can apply fish oil directly to your skin. Massage a few drops onto your skin, or add it to your favorite moisturizer. Some skin care products now contain fish oil as an ingredient. Remember that fish oil has a strong odor that might be unpleasant if you use it topically.

Additionally, consuming foods high in omega-3s may also benefit the skin. Fish rich in fatty acids include:

• Herring
• Mackerel
• Salmon
• Sardines
• Tuna