July 15, 2024 – Eating salmon, sardines, and other fatty fish could be a promising way to help with acne troubles. These fish are rich in omega-3 fatty acids, which can play a role in preventing and treating persistent acne.
That's according to a report out of Journal of Cosmetic Dermatology that observed 60 patients with mild to moderate acne for 16 weeks. The patients – of which over 98% were deficient in omega-3 – followed a Mediterranean diet and took daily omega-3 supplements. They saw notable improvements in acne as their omega-3 levels increased, according to the findings.
“Omega-3 fatty acids reduce inflammation and regulate skin oil production, treating acne,” said Aanand Geria, MD, a board-certified dermatologist at Geria Dermatology. “They calm inflamed skin and reduce acne lesions by inhibiting pro-inflammatory chemicals.”
But the findings left some experts with pressing questions.
“There is no control group, meaning that we do not know if the observed improvements in acne are related to the Mediterranean diet, reduced dairy intake, and omega-3 supplement, or due to something else, like their skin care regimen or natural fluctuations in acne,” according to John Barbieri, MD, an assistant professor at Harvard Medical School and director of the Advanced Acne Therapeutics Clinic at Brigham and Women's Hospital in Boston.
Still, a Mediterranean diet – which is rich in fruits, vegetables, whole grains, and low in meat and some dairy products – is filled with antioxidants and minimally processed foods, which can “improve almost every aspect of the skin,” according to Geria. “Nuts and fish, which are high in anti-inflammatory properties, can aid with eczema and acne, while olive oil gives skin vital hydration and suppleness,” he said. “Low glycemic load from healthy grains and less refined sugars regulates blood sugar, reducing breakouts."
You should consult your doctor before starting omega-3 supplements, as sometimes our bodies react differently to various supplements, according to Rajani Katta, MD, a board-certified dermatologist and clinical faculty professor at Baylor College of Medicine and McGovern Medical School.
“[Recent studies] are finding in some populations that they may increase abnormal heart rhythms, specifically things like atrial fibrillation, and so they're not supplements that I would recommend for everybody,” she said.
One important reminder: The presence of acne does not often stem from your diet, but rather your genes or your hormone levels (such as during puberty), said Katta.
“I think it's empowering for individuals to realize that in some cases, their dietary choices may help their skin partially. In most cases, patients are still going to require medical treatment," she said. "But this is something that can be added on to a medical treatment.”
