Why omega 3 is also essential for skin and hair
Omega-3 fatty acids are no longer just a health trend - they are one of the most important fatty acids in the world. most valuable nutrients for your whole body. In addition to the heart, brain and inflammation regulation, the Skin and hair massively from the right omega-3 level. Here you can find out why - and how to optimise your intake.
What are omega-3 fatty acids?
Omega-3 fatty acids are polyunsaturated fatty acids that are vital for the body. The three most important forms are
- ALA (alpha-linolenic acid) - vegetable, e.g. in linseed oil
- EPA (eicosapentaenoic acid) - Maritime origin, e.g. in fish
- DHA (docosahexaenoic acid) - Maritime origin, e.g. in algae oil
EPA and DHA are particularly effective - ALA must first be metabolised in the body.
Omega 3 effect on skin & hair
1. Anti-inflammatory treatment for skin problems
Omega 3 works anti-inflammatory - Ideal for acne, rosacea, neurodermatitis or psoriasis. Studies show: An increased intake reduces redness & swelling.
2. More moisture & elasticity
Omega 3 strengthens the Skin barrierreduces transepidermal water loss and improves the skin's Skin moisture visible - especially for dry, flaky skin.
3. Anti-ageing from the inside
DHA contributes to Structure of cell membranes in - This makes the skin more resistant, more elastic and slows down the formation of wrinkles due to oxidative processes.
4. Stronger, shinier hair
Omega 3 supplies the hair follicles with essential fatty acids, promotes growth and reduces hair loss caused by stress or nutrient deficiency.
5. Relief for itchy scalp
Due to its anti-inflammatory effect, omega 3 can also be used for Seborrhoeic dermatitis or Scaling help.
The best sources of omega-3
| Food | Omega-3 type | Special features |
|---|---|---|
| Linseed oil | ALA | highest plant source |
| Walnuts | ALA | Ideal as a snack |
| Salmon, mackerel | EPA/DHA | Directly effective, high bioavailability |
| Chia seeds | ALA | Can be easily combined with breakfast |
| Algae oil | DHA/EPA | vegan alternative to fish oil |
Supplementation: How much is sensible?
Many studies recommend it for healthy skin and hair:
- 500-1000 mg EPA/DHA daily for basic care
- For skin problems (e.g. acne, neurodermatitis): up to 2000 mg - always seek medical advice
Watch out for:
✔️ Triglyceride form
✔️ Heavy metal-free quality
✔️ Freshness (no fishy flavour)
Conclusion: Omega 3 is a real beautifier from the inside
If you want radiant skin, strong hair and less inflammation, you can't go wrong. high-quality Omega 3 cannot be ignored. Whether from fish, algae or linseed oil - make sure your intake is regular and sufficient.