From achy knees to dry, dull skin, our bodies often send us signals when something’s amiss. Of the many possible causes, nutritional deficiencies are worth looking into, especially when you consider that many of us are low in key nutrients — including omega-3s.
Unless you’re consistently eating fatty fish (think salmon, sardines, herring, or mackerel) multiple times per week or taking a high-quality fish oil supplement, you’re at risk of having low omega-3 levels, according to experts.
“The risk can be further exacerbated by the prevalence of omega-6 fatty acids in the standard American diet,” explains Samantha McKinney, RD, CPT, director of LTH at Life Time. “The goal is to have a healthy balance of omega-3s to omega-6s. However, most of us are eating way too many omega-6s, [potentially] throwing off the balance in the body.”
Omega-3s are known for their benefits to heart health, inflammation response, brain function, healthy lipids, and immune function. Evidence also suggests their impact may extend to improved skin health and joint function.
What are omega-3s?
Omega-3s are essential fatty acids — deemed “essential” because our bodies can’t produce them on their own and we must get them through diet or supplementation. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the most active forms of omega-3s. “EPA and DHA are the forms considered to have more direct activity in the body for health in terms of inflammation, blood vessel health, and the health of the brain, eyes, nerves, and more,” says McKinney. EPA and DHA are found in fatty fish and fish oils.
Alpha-linolenic acid (ALA) is another type of omega-3 fatty acid, and it comes from plant sources including flaxseeds, chia seeds, hemp seeds, and walnuts. “While these ALA sources are great components of a healthy diet, they only partially convert into EPA and DHA, making it important for us to directly consume EPA and DHA sources,” explains McKinney.
“Omega-3 fatty acids are crucially important to many factors in our health,” says Paul Kriegler, RD, senior director of product development for LTH supplements at Life Time. “It’s used by the body for our cell membranes, nerve insulation, hormone production, and inflammatory signaling. If you’re deficient in omega-3s, there are a lot of things that get worse in our physiology.”
What is the connection between omega-3s and skin health?
Omega-3s literally become a part of our cells, according to Deanna Minich, PhD, nutrition scientist and chief science officer of Symphony Natural Health. “Every cell membrane is made of fats, and the quality of the fats will determine how the cells perform their functions,” she says. “In the skin, well-functioning cells help lock in moisture and strengthen the barrier that keeps hydration in.”
For this reason, if your skin feels like it’s lacking luster or is dehydrated, regular intake of sufficient amounts of EPA and DHA may be helpful, suggests McKinney. “These fatty acids can work their way into cell membranes to support the epidermis (the outer layer of the skin),” she says.
Given the roles omega-3s can play in healthy inflammation management, they may also support healthier and more vibrant skin by helping promote healthy skin hydration and skin barrier function. Evidence shows omega-3 supplementation may help manage UV photodamage, skin aging, and inflammation processes in the dermis.
“Optimized cell signaling, resilience to UV rays, and a more supported skin barrier are all potential skin-health benefits of increasing omega-3 intake,” adds McKinney.
What is the connection between omega-3s and joint health?
For those living with arthritis or who are simply attempting to manage everyday joint aches, omega-3s may help by calming inflammatory signals in the joints and in the synovial fluid of the joints, explains McKinney. “EPA and DHA combined may also help clear certain inflammatory compounds that can contribute to joint achiness or pain, supporting overall mobility,” she explains.
Because of the role of omega-3s in healthy immune function, omega-3 intake may also be helpful for those whose joint-related ailments have an immune system component, notes McKinney. “For someone struggling with joint issues related to a condition such as rheumatoid arthritis (an autoimmune disease), consistent intake of EPA and DHA could potentially support more optimal function and inflammation balance.”
Incorporating Omega-3s With Intention
If you’re dealing with dry skin or achy joints, Minich suggests consulting with a healthcare practitioner who can look at your individual situation and help uncover any potential underlying causes.
“These issues could stem from food sensitivities, gut imbalances, toxin exposure, infections, or other factors,” says Minich. “Simply adding omega-3s without understanding the bigger picture may be too simplistic and might not truly resolve the root of the problem.”
For mild or occasional symptoms, however, Minich says trialing an intake of omega-3s for six to eight weeks can be a reasonable first step. She advises getting an omega-3 index test to understand your levels before beginning supplementation. (It’s also always advised to consult a medical provider before making any changes to your supplementation plan.)
“Having that baseline of your levels is invaluable because without it, you’re just guessing on the amount that your body may need,” Minich explains. “I’ve found that even when people are consistently supplementing with omega-3s, they can still fall short of what’s optimal.”
According to Minich, our modern diets, which are often high in processed foods and low in omega-3-rich options, can create nutritional gaps.
If you’re considering supplementation, McKinney emphasizes ensuring you’re choosing a quality source. “We recommend sustainable, traceable sourcing from small fish and products that are certified and tested,” McKinney says. “For example, LTH Glow Omega-3 Fish Oil comes from anchovies off the coast of Chile, and their quality and potency are tested both internally and by a third party.”
Minich also notes that taking omega-3 supplements with food (especially those containing fats) can help improve their absorption and minimize any burping up or reflux.
“The bottom line is you can have a noticeable health impact from supplementing with omega-3s,” says Minich. “But the right amount depends on your physiology, life stage, and environment. Testing is the best way to know where to begin, and then you can tailor your intake from there.”
