Omega-3 and Acne: Can Omega-3 Fatty Acids Help Improve Your Skin?

Could your omega-3 intake be relevant to your acne?

Omega-3 fatty acids are widely discussed for heart and brain health, but researchers have also explored whether they may support acne-prone skin.

This is understandable because acne is not simply a surface-level skin issue. It involves blocked hair follicles, sebum production, immune activity and inflammation. Hormones, genetics, skincare, stress, diet and other health factors may also influence how acne develops and persists.

Research suggests that omega-3 fatty acids may improve inflammatory acne in some people. However, the available studies are generally small, use different interventions and do not show that omega-3 is a universal acne treatment (Khayef et al., 2012; Jung et al., 2014; Guertler et al., 2024).

For some people, low intake of oily fish or other omega-3 sources may be relevant. For others, acne may be influenced more strongly by hormones, skincare, medication, stress, genetics, blood sugar regulation or digestive health.

This guide explains what omega-3 fatty acids are, how they may relate to acne, what the research says, which foods contain them and when supplements require additional care.

What Are Omega-3 Fatty Acids?

Omega-3 fatty acids are a family of polyunsaturated fats. Some omega-3 fats are considered essential because the body cannot make them in sufficient amounts and they must come from food.

The three main omega-3 fatty acids discussed in nutrition are:

EPA and DHA are the forms most commonly studied in relation to inflammatory pathways. Plant-based ALA still contributes to a healthy diet, but it is not metabolically identical to consuming EPA and DHA directly.

Omega-3 fatty acids contribute to:

• Normal cell-membrane structure
• Inflammatory regulation
• Heart and brain health
• Normal immune-system activity
• Wider metabolic health

Why Might Omega-3 Be Relevant to Acne?

Omega-3 may be relevant to acne because inflammation is involved from the early stages of acne-lesion development.

Inflamed acne may appear as:

• Red papules
• Pustules
• Tender spots
• Nodules
• Cysts

Omega-3 fatty acids influence the production of signalling compounds involved in inflammatory responses. This has led researchers to investigate whether improving omega-3 intake could reduce inflammatory acne lesions.

Possible areas of relevance include:

What Does the Research Say About Omega-3 and Acne?

The research is promising, but the evidence base remains limited.

A small pilot study investigated fish-oil supplementation in people with acne. Overall responses varied, but some participants with moderate-to-severe inflammatory acne improved during the intervention (Khayef et al., 2012).

A randomised controlled trial found that supplementation with either omega-3 fatty acids or gamma-linolenic acid for ten weeks was associated with reductions in inflammatory and non-inflammatory acne lesions. However, the participant numbers were relatively small and the study did not establish that the same intervention would benefit everyone (Jung et al., 2014).

A more recent study reported low omega-3 status in many participants with acne. Participants following a Mediterranean-style diet alongside algae-derived omega-3 supplementation experienced improvements in acne severity, particularly when target omega-3 levels were reached. Because the intervention involved both dietary changes and supplementation, the effect cannot be attributed to omega-3 alone (Guertler et al., 2024).

Another study explored whether omega-3 supplementation might influence acne through changes in the gut microbiome and short-chain fatty-acid pathways. Although the findings were of interest, this remains an emerging area and does not yet provide a standard acne treatment recommendation (Huang et al., 2024).

Can Low Omega-3 Intake Affect Acne?

Low omega-3 intake may influence the overall balance of fats available to the body, but it has not been shown to directly cause acne.

Omega-6 fats are also essential and should not be labelled as unhealthy. Both omega-3 and omega-6 fats have important functions. The wider dietary pattern, food sources and balance of fats may be more useful to consider than attempting to remove omega-6 foods.

Omega-3 intake may be worth reviewing if you:

Which Foods Contain Omega-3?

Food is usually the best place to begin when considering omega-3 intake.

The NHS recommends eating at least two portions of fish each week, including one portion of oily fish. Separate limits apply to certain groups and some types of oily fish, so current NHS guidance should be followed (NHS, 2022).

How to Increase Omega-3 Through Food

Improving omega-3 intake does not need to involve a complicated diet.

Should You Take Omega-3 Supplements for Acne?

Omega-3 supplements may be appropriate for some people, particularly where oily-fish intake is low or dietary sources are unsuitable.

However, supplements should not be started solely because you have acne. Research has not established one universal product, amount or duration for acne treatment.

Before choosing a supplement, consider:

• The amount of EPA and DHA provided rather than the total amount of fish oil
• Whether the product is fish-derived or algae-derived
• Product freshness and oxidation control
• Independent quality testing where available
• Your current medication and supplement use
• Allergies
• Pregnancy or breastfeeding
• Whether a food-first approach is realistic

Some products advertise a large amount of fish oil but provide a much smaller amount of EPA and DHA. Reading the detailed label is therefore important.

Fish oils can oxidise over time. Products should be stored according to the manufacturer’s instructions and should not be used beyond their expiry date.

If you are unsure whether testing or personalised guidance may be appropriate, read Are Functional Health Tests Worth It?.

Is Omega-3 Good for Hormonal Acne?

Omega-3 may be relevant to someone with hormone-related acne because inflammatory and metabolic pathways can interact with hormonal signalling.

However, omega-3 should not be assumed to correct the underlying hormonal causes of acne.

Hormonal acne may be influenced by:

• Androgen activity
• Menstrual-cycle changes
• PCOS
• Blood sugar regulation
• Stress
• Sleep
• Genetics
• Medication

If your acne appears around the jawline or chin or worsens before your period, read Foods for Hormonal Acne.

If acne appears alongside irregular periods, excess facial or body hair or thinning scalp hair, read Acne and PCOS.

Could Gut Health Affect Omega-3 Absorption?

Omega-3 fatty acids are dietary fats, so normal digestion and absorption are relevant.

Diagnosed conditions that affect fat digestion or absorption may reduce the absorption of fat-soluble nutrients and dietary fats. However, common symptoms such as bloating, constipation or reflux do not automatically mean omega-3 is being poorly absorbed.

Persistent diarrhoea, unexplained weight loss, pale or greasy stools or other ongoing digestive symptoms should be discussed with a GP rather than assumed to reflect a food intolerance or microbiome imbalance.

Gut health may also interact with skin health through immune signalling and inflammatory pathways. Read more in Can Gut Health Cause Acne? and The Gut-Skin Axis.

Omega-3 Is Only One Piece of the Acne Puzzle

Omega-3 fatty acids may support inflammatory regulation and wider health, but acne is rarely explained by one nutrient alone.

For some people, low omega-3 intake may be relevant. For others, more important contributors may include:

• Hormonal changes
• Genetic susceptibility
• Skincare products
• Medication
• Stress and poor sleep
• Dietary patterns
• Other nutrient gaps
• Underlying medical conditions

You may also find these guides useful:

• Vitamin D and Acne
• Is Zinc Good for Acne?
• Foods That May Trigger Acne
• How to Get Rid of Acne
• Acne Treatments and Skincare

When to Speak to Your GP

Omega-3 foods and supplements should not replace appropriate medical acne care.

Speak to your GP, pharmacist or another appropriate healthcare professional if:

• Your acne is painful, nodular, cystic or scarring
• Your acne is affecting your emotional wellbeing
• Your acne began suddenly or changed significantly
• You suspect medication may be contributing
• You experience persistent digestive symptoms or unexplained weight loss
• You take blood-thinning medication
• You have a bleeding disorder
• You are due to have surgery
• You are pregnant or breastfeeding and are unsure which supplement is suitable

What This Means for You

Omega-3 may be worth considering if your acne is inflamed and you rarely eat oily fish or other omega-3-rich foods.

However, the question is not simply:

Should I take omega-3 for acne?

The more useful question is:

Is my overall intake of omega-3 and other healthy fats appropriate for my diet and health needs?

Begin with food where possible. Review how often you eat oily fish, seeds, walnuts or other omega-3 sources and consider whether your wider eating pattern supports adequate protein, fibre and overall nutrient intake.

If you are considering a supplement, check the EPA and DHA content and discuss suitability where medication, allergies, pregnancy or bleeding risk are relevant.

Frequently Asked Questions

Final Thoughts

Omega-3 fatty acids are important components of a balanced diet and are involved in cell-membrane function and inflammatory regulation.

Small studies suggest omega-3 may support inflammatory acne in some people, particularly where intake or omega-3 status is low. However, the research is limited, interventions vary and results are not universal (Khayef et al., 2012; Jung et al., 2014; Guertler et al., 2024).

Omega-3 should therefore be viewed as one possible supportive factor rather than a cure.

A food-first approach is usually the best place to begin. Supplements should be selected carefully, with attention to EPA and DHA content, product quality, medication use, allergies and individual health needs.

Persistent acne should be assessed within the wider picture, including hormones, skincare, genetics, stress, sleep, medication, diet and medical treatment.