Our skin not only reflects our external appearance, but can also provide insight into our overall health. An important structural component of the skin is collagen – a protein that helps maintain skin elasticity and moisture balance. As we age, natural collagen production decreases, which can manifest itself in, among other things, wrinkles, loss of elasticity, and dry skin.
What is collagen and why does it matter?
Collagen makes up a large portion of the skin's structural proteins. It helps keep the skin firm, elastic, and well-hydrated. In addition to the natural aging process, external factors such as UV radiation, unhealthy diet, smoking, and stress can also influence collagen levels.
What are omega-3 fatty acids?
Omega-3 fatty acids are polyunsaturated fatty acids. The best-known examples are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are found primarily in fatty fish such as salmon or mackerel, as well as in plant sources such as flaxseed or chia seeds. Fish oil- or algae-based supplements can also contain these fatty acids.
How can omega-3 fatty acids be related to the skin?
Scientific evidence suggests that an adequate supply of omega-3 fatty acids contributes to overall health. In the context of skin care, research is investigating the extent to which these fatty acids can influence certain processes:
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Supporting a balanced level of inflammation: Normal inflammation regulation is important for skin structure and may also be related to the maintenance of connective tissue components such as collagen.
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Protection against oxidative stress: UV radiation is suspected of promoting skin changes through oxidative stress. Studies are further investigating the influence of certain nutrients, including omega-3 fatty acids, on these processes.
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Strengthening the skin barrier: A well-functioning skin barrier protects against moisture loss and environmental influences. A balanced diet rich in essential fatty acids can help maintain this barrier.
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Cell metabolism and structural development: Cell types such as fibroblasts, which are involved in the formation of structural proteins like collagen, require an adequate supply of nutrients for normal function. The effect of different fatty acids on these processes is the subject of ongoing research.
Conclusion
Omega-3 fatty acids are a valuable component of a balanced diet – not only with regard to the cardiovascular system, but also in relation to maintaining normal skin function. A varied diet with omega-3 sources such as fish, nuts, or seeds can be a beneficial part of your daily diet.
For those who want to specifically support their intake, the use of high-quality dietary supplements – such as those based on fish oil or algal oil – can be considered after consulting a doctor. Brands like Ballstad offer tested, high-quality options that are a reliable source of EPA and DHA.
Nevertheless, skin care begins not only from the outside, but also from the inside – with a healthy lifestyle, sufficient hydration, sun protection and stress management.
References:
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Pilkington, SM, Watson, REB, Nicolaou, A., & Rhodes, LE (2011). Omega-3 polyunsaturated fatty acids: photoprotective macronutrients. Experimental Dermatology, 20(7), 537–543. DOI: 10.1111/j.1600-0625.2011.01302.x
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Boelsma, E., Hendriks, HF, & Roza, L. (2001). Nutritional skin care: health effects of micronutrients and fatty acids. The American Journal of Clinical Nutrition, 73(5), 853-864. DOI: 10.1093/ajcn/73.5.853
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Ziboh, VA, Miller, CC, & Cho, Y. (2000). Metabolism of polyunsaturated fatty acids by skin epidermal enzymes: generation of antiinflammatory and antiproliferative metabolites. The American Journal of Clinical Nutrition, 71(1 Suppl), 361S-366S. DOI: 10.1093/ajcn/71.1.361s
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Cosgrove, MC, Franco, OH, Granger, SP, Murray, PG, & Mayes, AE (2007). Dietary nutrient intakes and skin-aging appearance among middle-aged American women.The American Journal of Clinical Nutrition, 86(4), 1225–1231. DOI: 10.1093/ajcn/86.4.1225