Omega-3 Fatty Acids
Also known as fish oil, EPA, DHA
Reasonable anti-inflammatory evidence, modest skin benefit, and one of the few supplements worth taking if your diet is poor.
$10–40/month for a quality supplement.
How it works
EPA and DHA are incorporated into cell membranes and compete with arachidonic acid, shifting eicosanoid production toward less inflammatory mediators. This underpins the modest benefits observed in inflammatory acne and general skin barrier function.
How it's used
Two to three portions of oily fish weekly, or 1–2g combined EPA/DHA daily from a supplement. Choose third-party tested products — oxidised fish oil is common and counterproductive. Store refrigerated.
Trade-offs
In favour
- Genuine anti-inflammatory effects
- Cardiovascular benefits independent of appearance
- Some evidence for inflammatory acne
- Supports barrier function
Against
- Effect on appearance is modest and slow
- Supplement quality varies widely
- Fishy aftertaste and burps
- Oxidised products may do more harm than good
Risks and side effects
- High doses can affect bleeding time — relevant before surgery, disclose to your surgeon
- Interacts with anticoagulants
- Contaminant concerns with low-quality products
How good is the evidence?
Good evidence for anti-inflammatory action; skin-specific outcomes are supported by smaller trials with modest effect sizes.
Sources
Sources point to guideline bodies and literature searches rather than single papers, so they stay accurate as the evidence moves.