Omega-3 and 6 Fatty Acids — why so essential to the skin?
There is a lot of hype around omega 3 fatty acids. Are they really that important? What does it all mean?
Lets break it down: A fatty acid is a molecule consisting of a chain of carbon and hydrogen atoms and a carboxyl group and are found in fats, oils and cell membranes.
There are many different types of fatty acids, and they vary by the number of carbon and hydrogen atoms and bonds in their structure. The bonds differentiate them between saturated, monounsaturated
and polyunsaturated fatty acids.
Fatty acids are vital for good health as they make up every cell membrane (think skin here!), provide us with energy, are building blocks for hormones and are vital to a healthy immune system, cell signalling and mood and brain health.
Our bodies can make all but two of them – linoleic acid (omega-3), and linolenic (omega-6). Same same but different. As the body cannot make these two particular fatty acids – they must be supplied in the diet. They are therefore deemed essential fatty acids (EFA’s)
Linoleic Acid and the Omega-6 Family
Linoleic acid is the main member of the omega-6 fatty acid (FA) family. When the body receives linoleic acid from food, the body can make other members of the omega-6 family – like arachadonic acid. As omega-6 is commonly found in vegetable oils, nuts, seeds, meats and processed food, it is easy to get sufficient amounts and we are not normally deficient.
Linolenic and the Omega-3 Family
Linolenic acid is the main member of the omega-3 fatty acid family, and otherwise also known as alpha-linolenic acid (ALA). From this molecule the body makes ‘active omega-3 fatty acids’ – EPA and DHA which you may have seen at the back of your omega 3 supplements. This stands for eicosapentanoic acid and docosapentanoic acid. (We’ll stick to EPA and DHA!).
Note that the vegetarian sources of omega-3 such as seeds and nuts only contain the inactive ALA from, and the body must still convert these to the active EPA and DHA. Fish oils already contain the active EPA and DHA and are therefore deemed superior sources of omega-3 FA’s, as most people are have poor conversion of ALA to EPA / DHA. I digress…
Generally speaking, the hormones and molecules that the body derives from these two EFA’s have opposite effects
Omega-6 tends to increase inflammation (not all inflammation is bad though – it can be an important component of the immune response if kept in check).
Omega-6 is also needed for blood clotting, and cell proliferation.
In contrast, omega-3 decreases inflammation, lowers blood pressure, prevents blood clots and protects our cardiovascular and nervous system.
The Ratio is Important
Because omega-3 and omega-6 FA’s compete for the same enzyme and their actions often oppose one another, it is thought that there is an ideal ratio that best supports our health. These suggested ratios vary from 5:1 to 10:1 but there is no robust scientific evidence to support this.
Balance – As always
As you can imagine from the above information, both families of EFA need to be in balance for optimum health. Some nutritionists say that a before humans relied so much on processed foods, we used to consume omega-3 and 6 in equal amounts. But nowadays most Westerners get far more omega-6 and not enough omega-3, hence the push for more omega 3 FA’s by most health practitioners.
“Some nutritionists say that a before humans relied so much on processed foods, we used to consume omega-3 and 6 in equal amounts. But nowadays most Westerners get far more omega-6 and not enough omega-3, hence the push for more omega 3 FA’s by most health practitioners. ”
Not enough omega 3’s could partly be to blame for the rise of cardiovascular disease, high blood pressure, inflammation and inflammatory skin conditions, mood disorders, hyperactivity and poor cognition and memory.
In modern diets, there are only a few sources of active omega 3 (EPA and DHA) – such as the fat of cold-water fish (salmon, sardines, herring and mackerel). By contrast, omega-6 is found numerously in seeds and nuts, and the oils extracted from them, refined vegetable oils, and such as soy oil that is used in most snack foods and fast foods as well as cookies, crackers, and sweets common in the Australian diet.
Essential Fatty Acids and their Relationship
to the Skin
Essential fatty acids essentially are the skin, as they make up important structural components of all cell membranes. Here, they affect cell membrane properties – such as fluidity, flexibility, permeability, and the activity of membrane-bound enzymes. Along with forming the barrier of the skin they also modulate inflammation; therefore an imbalance will result in inflammatory conditions.
If you have an essential fatty acid deficiency chances are you’ll notice it in your skin first, as it affects not only skin function but appearance too. This journal article finds that only 10-20% of the Australian population are meeting the their essential fatty acid requirements – shocking!
EFA-deprived skin looses water and affects the integrity of each cell wall – resulting in premature ageing and fine lines, skin abnormalities such as dermatitis, eczema, psoriasis, dry, scaly skin, dandruff, cracked heels and lips. You may have a dry mouth or brittle nails, or bumps on the tops of your arms.
Food As Medicine
If you follow an anti-inflammatory diet (like the Mediterranean diet) you should get a healthy ratio of these fatty acids. In general though – you may want to cut down on omega-6 levels by reducing consumption of processed and fast foods and polyunsaturated vegetable oils (corn, sunflower, safflower and soy, see here for more).
Eat more oily fish or take good quality fish oil supplements; eat walnuts, ground flax seeds, hemp oil and chia oil. Choose omega-3 fortified eggs, as well as pasture-raised meats. Note that changes will take around three months to appear as the skin takes around this amount of time to renew.
So be patient and take your omegas for luscious skin, healthy mood and happy heart!
