Previously I have written about the positive effects of omega 3 fatty acids and skin condition in relation to eczema and sun protection. These essential dietary fats help the body to produce anti-inflammatory chemicals and seem also to be helpful for the treatment of skin conditions such as psoriasis, acne and rashes.
Essential fats help to keep the skin in good condition
A recent study (1) published in the British Journal of Nutrition has found that flaxseed oil, which is a fabulous source of the essential omega 3 fattys acid known as alpha-linolenic acid, is useful in improving skin condition in women. The study also looked at the effects of borage oil, often called starflower oil, on skin condition in women. Borage oil is a source of the non-essential omega 6 fatty known as gamma-linolenic acid.
The basic differences between essential and non essential fatty acids are that non essential fats can be manufactured by the body from other dietary sources. Essential fats, on the other hand, cannot be manufactured or produced within the body, they must be regularly included in the diet. We need to eat foods containing these fats in order to provide the body with what it needs. The omega 3 essential fatty acid alpha linolenic acid is mainly found in flaxseeds, perilla seeds, chia seeds and to a lesser extent in hemp seeds, walnuts and in very small amounts in leafy greens. Algae and seaweed also contain small amounts. The longer chain omega 3 fatty acids, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic), are found in oily fish such as salmon, trout, mackerel and sardines. These omega 3 fats seem to be crucial to various aspects of our health (you only need to browse through my blog posts in order to become aware of the importance of these fats).
In the study previously mentioned (1) two groups of women were given flaxseed oil supplements or borage oil supplements for a total of 12 weeks. There was also a control group who received a placebo supplement containing medium-chain fatty acids. The supplements each contained around 2g fatty acids. The total fatty acids found in the blood plasma of the women were significantly increased by taking the supplement for 6 and 12 weeks showing that the supplement was being well absorbed into the body.
The women taking the flaxseed oil and borage oil supplements had significantly increased skin hydration after 12 weeks of treatment compared to the placebo group. Water loss through the skin was also decreased. The results after 12 weeks were greatest in the flaxseed oil group. In addition to this the surface evaluation of skin condition revealed that skin roughness and skin scaling were significantly decreased after 12 weeks of flaxseed and borage oil supplementation.
So it seems as though good skin condition can really come from within! Dietary intakes of essential omega 3 fatty acids are quite low in the UK. This is worrying since they are essential for our overall health, not just beauty! Unless you eat a lot of flaxseeds (or other nuts and seeds) or oily fish you may well be lacking in these vital fats. It may be worth considering a flaxseed oil supplement providing 500mg-1000mg alpha linolenic acid daily or a fish oil supplement to provide around 350mg EPA and 350mg DHA a day.
(1)De Spirit s et al. 2009. Intervention with flaxseed and borage oil supplements modulates skin condition in women. British Journal of Nutrition. 101:440-445
Written by Ani Kowal
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