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How do omega fatty acids benefit the skin? Learn about Omega 3 6 9 benefits for the skin and get help selecting an oil for your skin type.
In this article you will learn:
- What are Fatty Acids?
- Types of Omega 3 Fatty Acids
- Types of Omega 6 Fatty Acids
- Types of Omega 9 Fatty Acids
- Omega Fatty Acids and Their Role in Skin Health
- The Two Most Important Fatty Acids for Skin Care
- Fatty Acid Composition of Common Facial Oils
- Which Oils are Best for Which Skin Types
What are Fatty Acids?
All fatty acids are made up of chains of carbon, hydrogen and oxygen atoms. What makes fatty acids differ is their molecular configuration.
Monounsaturated and polyunsaturated fats are also known as omegas. There are three types of omega fatty acids: omega 3, omega 6 and omega 9.
These fatty acids are important in skin care because they affect how an oil behaves on the skin.
Types of Omega 3 Fatty Acids
Omega 3's are polyunsaturated fatty acids that have their first double bond located at the third carbon from the omega end. They are considered an essential fatty acid because the body cannot produce them on its own.
- ALA, or alpha-linolenic acid, is an 18-carbon chain with three cis double bonds. Found in some vegetable oils, nuts (mainly walnuts), leafy vegetables, and grass-fed animal fat.
- EPA or eicosapentaenoic acid is a 20-carbon chain with five cis double bonds. These come mainly from fish oils.
- DHA or docosahexaenoic acid is a 22-carbon chain with six cis double bonds. These come mainly from fish oils.
Types of Omega 6 Fatty Acids
Omega 6' are polyunsaturated fatty acids that have their first double bond located at the sixth carbon from the omega end. They are considered an essential fatty acid because the body cannot produce them on its own. Found in meat, poultry and eggs, as well as nut and plant based oils.
- LA or linoleic acid is an unsaturated omega-6 fatty acid. It is an 18-carbon chain with the first double bond located at the sixth carbon from the omega end of the fatty acid.
- GLA or gamma-linolenic acid also is an unsaturated omega-6 fatty acid with an 18-carbon chain. However, it differs slightly from LA, and is found in different food sources.
- AA or arachidonic acid is a 20-carbon chain.
Types of Omega 9 Fatty Acids
Omega 9's are a monounsaturad fatty acids that have their first double bond located at the ninth carbon from the omega end. Omega 9's can be produced by the body, but are also beneficial when obtained in food. Found in vegetable, nut and seed oils.
- Oleic acid is the primary omega 9 fatty acid.
Omega Fatty Acids and Their Role In Skin Health
- Omega 6 and omega 3 polyunsaturated fatty acids play a critical role in normal skin function and appearance.
- Metabolism of linoleic acid and a-linoleic acid is limited in the skin. They are considered essential nutrients for the skin.
- Omega 6 polyunsaturated fatty acids play an important role in the structural integrity and barrier function of the skin.
- Omega 6 and omega 3 polyunsaturated fatty acids influence the inflammatory response of the skin.
- Both topical and oral supplementation are effective ways to deliver essential fatty acids to the skin.
- Topical application of certain omega 3's lessens UV-induced photo damage, signs of skin aging and inflammatory skin responses.
- A significant portion of ingested essential fatty acids may be oxidized by the liver before reaching peripheral tissues. This means topical application can be a more efficient route of delivery for skin effects.
More Info is available here*
*This link leads to a website provided by the Linus Pauling Institute at Oregon State University. The Best Organic Skin Care is not affiliated or endorsed by the Linus Pauling Institute or Oregon State University.
Omega fatty acids are required by our body for a number of functions, including healthy skin. Consuming a diet rich in these fatty acids will ensure that our bodies do not become deficient. Topical application is an effective method for delivering these fatty acids directly to the skin, where they can protect and nourish our skin's layers.
Omega 3 6 9 Benefits for the Skin
The two fatty acids that are most important to topical application and skin care are: oleic acid (omega 9) and linoleic acid (omega 6).
Omega-9 Oleic Acid
Oils high in oleic acid are richer and heavier in consistency. They are extra-occlusive and seal in moisture really well.
Oleic acid is absorbed well by the skin, has anti-inflammatory and skin softening properties.
Oils high in oleic acid have a longer shelf life than oils high in linoleic acid.
These oils are especially suitable for people with dry skin.
Omega-6 Linoleic Acid
Oils high in linoleic acid are lighter and thinner in consistency. They nourish and protect the skin without being too heavy.
Linoleic acid can restore the skins barrier function and reduce scaling on your skin.
People with acne have been shown to have low levels of this acid in their skin.
Oils high in linoleic acid have a short shelf life unless the oil also contains an abundance of antioxidants.
These oils work well on those with oily skin.
Omega-(alpha-linolenic acid)
Omega-3 (alpha-linolenic acid) also has topical benefits for the skin.
Omega-3 fatty acids help the skin retain moisture, regulate oil production, and maintain elasticity. Topical application of omega-3 fatty acids lessens UV-induced photodamage, external signs of aging, and anti-inflammatory skin responses. Learn more here.
Fatty Acid Compositions of Common Facial Oils
I am only including the fatty acids that fall under the Omega 3, 6, 9 spectrum. There are other fatty acids contained in these oils, but I have not included them in the table below.
Oil | Oleic Acid (omega 9) | Linoleic Acid (omega 6) | a-Linolenic Acid (omega 3) |
|---|---|---|---|
Apricot Kernel | 69.6% | 23.3% | 0.22% |
Avocado | 65.4% | 14.7% | 0.8% |
Castor | 7% | 5% | 0.5-1% |
Emu Oil | 47.4% | 15.2% | 0.9% |
Grapeseed | 15.8% | 69.6% | 0.1% |
Tamanu | 41.4% | 29.7% | 0.2% |
Baobab | 30-40% | 24-34% | 1-3% |
Rice Bran | 38.4% | 34.4% | 2.2% |
Kukui Nut | 17-34% | 27-52% | 17-34% |
Raspberry Seed | 11.7% | 52.1% | 22.2% |
Hemp | 11-13% | 54-56% | 24-26% |
Cranberry Seed | 20-25% | 35-45% | 25-35% |
Chaulmoogra | 21.8% | 29.3% | 31.2% |
Brazil Nut | 36-45% | - | 33-38% |
Rosehip | 13.9% | 44.1% | 33.9% |
Sacha Inchi | 8.28% | 36.8% | 48.6% |
Chia Seed | 7.3% | 18.9% | 63.8% |
Shiso (Perilla) Seed | 14.9% | 17% | 64% |
Amaranth | 22-26% | 46-50% | - |
Argan | 43-49% | 29-36% | - |
Babbasu | 10% | - | - |
Borage | 17.9% | 38.8% | - |
Camellia | 82% | 10% | - |
Coconut | 5-10% | 1-2.5% | - |
Evening Primrose | 8.4% | 72.6% | - |
Jojoba | 11.2% | - | - |
Maracuja | 10.7% | 72.6% | - |
Marula | 70-78% | 4-7% | - |
Pomegranate | 6.2% | 7.1% | - |
Prickly Pear | 20.6% | 61% | - |
Pumpkin Seed | 23.3% | 57.2% | - |
Sea Buckthorn | 28.4% | 6.8% | - |
Sesame | 39.2% | 45.6% | - |
Sweet Almond | 50-86% | 20-30% | - |
Watermelon Seed | 15% | 63% | - |
Black Cumin Seed | 23.7% | 57.9% | - |
Safflower | 17% | 78% | - |
Hazelnut | 74% | 17% | >1% |
Guava Seed | 9.17% | 76.5% | - |
Sunflower (high linoleic) | 20% | 69% | - |
Which Oils are Best For Which Skin Types?
Different skin types will do best with different fatty acids.
Dry Skin
Use oils rich in oleic acid for heavy hydration.
Recommended Oils: Marula or Avocado.
Read:
Oily Skin
Stick to oils high in Linoleic acid.
Recommended Oils: Raspberry Seed or Prickly Pear.
Read:
Dry, Sensitive Skin
Look for oils that have a higher percentage of linoleic acid, and a small amount of oleic acid for its moisturizing properties.
Recommended Oils: Pumpkin Seed or Prickly Pear.
Read:
Combination Skin
Look for oils that have a balance of linoleic and oleic acid.
Recommended Oils: Tamanu or Argan.
Read:
Dry, Aging Skin
Use oils rich in oleic acid and high in antioxidants.
Recommended Oils: Marula or Argan.
Read:
Acne Prone Skin
Use oils rich in linoleic acid that will not clog pores.
Recommended Oils: Hemp or Sunflower Seed.
Read:
Rosacea or Sebbhoreic Dermatitis
High oleic acid oils may exacerbate problems. Stick to higher in linoleic acid.
Recommended Oils: Raspberry seed or Pomegranate
Read:
Oily, Aging Skin
Oils high in linoleic acid as well as being high in antioxidants are best.
Recommended Oils: Raspberry seed or Prickly Pear.
Read:
Conclusion
Looking at the omega fatty acids within an oil can give us a good indication of how the oil will benefit our skin. My hope is that now that you know about omega 3 6 9 benefits for the skin, you can find an oil that will work for you.
There are other considerations to choosing an oil such as Vitamin E content, Polyphenol content and its vitamin/mineral content. Stay tuned for future posts about these other factors.
Have any questions? Leave them in the comments, we always answer! if you liked this article, be sure to share it with your friends.
Yours In Beauty,
Andrea
References:
- https://en.wikipedia.org/wiki/Monounsaturated_fat
- https://en.wikipedia.org/wiki/Polyunsaturated_fat
- https://en.wikipedia.org/wiki/Oleic_acid
- https://en.wikipedia.org/wiki/Linoleic_acid
- http://lpi.oregonstate.edu/mic/micronutrients-health/skin-health/nutrient-index/essential-fatty-acids
- https://www.ncbi.nlm.nih.gov/pubmed/9692305?dopt=AbstractPlus
This article just blew my mind! I have had the goal of switching to organic/natural skincare for a while now. However, I’d also like to simplify my skincare regime and products. Despite the complex nature of the information you provided, this info is actually really straightforward and simple – choose an oil with the right balance of omegas for your skin type!
How can I follow your site so that I will be notified of new posts? Thanks for the valuable info 😀
Thanks Jenny, I worked really hard on this one 🙂 Using facial oils is one way to really simplify your skin care routine. You can use them as makeup removers, you can oil cleanse and you can use them in place of a moisturizer. They are magnificent! You can subscribe to our website and get a weekly email of our latest posts. There is a subscribe box on the sidebar and one on our about page.
I’ve never seen all of this information laid out in one place, so it was nice being able to get all the info at once, as well as refer back to certain sections if I forgot which omega corresponds to which acid type. Definitely going to go try either pumpkin seed or prickly pear oil!
A reader actually suggested this topic, she wanted to have a place where she could see the fatty acid amounts of each of the common facial oils, so I thank her for giving me the idea 🙂 Pumpkin seed and Prickly Pear are lovely oils. I am using prickly pear right now and I love the way it feels on my skin.
Awesome article! Thank you so much for taking a time to write about the omegas!
You are welcome Aleksandra!
Hello Andrea ! Thank you for this post.
My girlfriend is trying to switch to a non.toxic lifestyle and all this information helps a lot..Knowing which fatty acids are the ones that complement better the skin is great
I will surely share all this knowledge about skin care.
Best wishes
Santiago
Thanks Santiago. We put a lot of work into our articles. We try to make them thorough, but simple to read. Hopefully your girlfriend can benefit from this article. Let us know if she has any questions!
I love this article. So informative!! Thank you for writing it. I was looking for the best oil to buy for my type of skin and this is the best article I found.
I do want to point one one thing: you recommend “sunflower oil” for acne prone skin, but this oil is not listed in the table, only safflower oil is, which is different from sunflower oil, even though both plants belong to the same botanical family. Just FYI, maybe you can add sunflower oil to the table. 🙂
P.S. I bought Tamanu oil (before reading this) and love it even though my skin is oily, but recently I also purchased Black cumin seed and Safflower seed oils and love both as well. I want to try Sunflower oil too, so I can finally st one that is the best for my skin.
Thanks Jane, yes I do need to add sunflower oil to this list. I will do that right now! I am so happy to hear that you found oils that you like. Tamanu oil is really nice, I found it a little thick, but still really nice for oily/breakout prone skin. Black cumin seed oil is great! I have only just recently been introduced to it. I have just started using a new skin care line called MOSS. It is organic luxury skin care made specifically for adult acne. MOSS uses black cumin seed oil, safflower oil and tamanu oil, among other ingredients. So far this skin care has been working great for my acne.
Wonderful summary! Just what I was looking for
Thanks Manika 🙂
Oh my gosh Andrea, what a labor of love! This took a you a good bit of time. Thank you for doing this for everyone, bringing order to valuable, but scattered bits and pieces of information! We all simply have to start making informed, wiser, healthier choices rather than continuing to be led down the ‘path of least resistance’. Thanks so much!!
Thanks so much for the kind words Maggie! And you are welcome 🙂
Thanks for the info! I’ve recently taken up soapmaking and I’m trying to learn absolutely everything that I can about: skin types, the do’s and don’ts of each skin profile, etc. This, in order to be able to provide a more complete product to the people who want it.
Since the beginning I’ve been struggling to understand the relationships of the fatty acid profiles to skin types. While I still have some unanswered questions and some dark corners that need lit up, your information is an immense stepping stone on my way to fully understand the way our skin and hair work and what they need in order to be their absolute healthiest.
Thanks again for a simplified version of this, somewhat intimidating topic.
P.S. I plan to delve DEEP into the archives of this website in order to find the answers to my questions and lamps to light up my “dark corners” as it were. Lol!
Thanks so much Dustin, glad you found the information useful 🙂
Hi…thanks for the informative article. I am taking omega3 supplement (EPA N DHA) for healthy skin, as it is acne prone, combination skin. Was wondering also if I should take flaxseed oil as another supplement along? As DHA, EPA & ALA all are required for healthy skin. Please suggest. Is it okay or hazardous to health. I am a vegetarian so don’t eat fish.
Hi Saloni, Where are the omega 3’s coming from in your supplement? I am not sure if you would also need flaxseed if you are already taking a supplement. Might be a good idea to incorporate some topical oils into your skin care. Chia seed is a great option for omega 3’s. Check out these articles:
Chia Seed Oil Skincare Benefits
Top 10 Best Natural Face Oils for Acne : Get Clear Skin
Curious if you have read much about Borage Seed Oil? I started using ShiKai brand unscented Borage Therapy lotion and it did amazing things for the dry skin on my hands. It seemed to just absorb better than anything! It’s an Omega-3 and has the highest quantity of linolinec acid of all seed oils.
Hi Gina, I have read a bit about borage seed oil and have been meaning to write an article about it! I grow borage i my garden, it is such a lovely plant that the bees absolutely love! Thanks for stopping in, and check back for an article about borage seed oil coming soon 🙂
Have you heard of moringa oil? Can this be use for Ance prone skin too?
Hello Dionne, thanks for your question. Yes, I have heard of Moringa oil. This oil has a very high (75%) oleic acid content, so it isn’t very good for acne-prone skin, it would be better for dry skin types.
Let me know if you have any other questions!
Ouch!
After one month of use, Prostanew (4 tabs/day) seems to work very much better than saw palmetto (6 tabs-450mg ea/day) alone which were only partially helpful. I will continue to use Prostanew to test its long-term performance, but so far I am very satisfied and have already ordered my second shipment.
I hope this helps.
Jimmy Souchester
Omg. Thanks a million for this great info. I’ve been thinking of what oil to stick to based on my skin type but with this info, trust me that’s settled.
I’d wished you do another as regards its benefits to hair types.
Thanks once again
Thanks for stopping in Chioma, I like the idea of creating a post like this for hair 🙂
Hello,
Thank you for such a wonderfully helpful answer. Can you tell me which oil is best to treat a scab, in order to prevent me from scarring. The area is very dry; I tried some animal fat that was a product of my cooking for my cat – it seemed to really help moisten the area. Would it be better to use lard-type fat rather than Omega 3 from a pierced supplement capsule?
Sorry if this sounds bizarre, but I’m desperate to avoid scarring if possible. Please respond quickly if possible..
Many thanks!
Sonia
Hi Sonia, thanks for the question! As far as I know, Rosehip seed oil is one of the best oils to use for preventing and lessening scarring (it has even been studied for this use) You can add Helichrysum essential oil for an even more potent concoction, but the rosehip will work on its own.