Omega-3 and Mediterranean Diet: A New Hope for Clearer Skin?

A new study has revealed the positive effects of Omega-3 supplements and the Mediterranean diet on improving acne. The study found that by taking Omega-3 supplements and following the Mediterranean diet, individuals with mild to moderate acne experienced improvements in their symptoms.

The study was published on July 10th in the Journal of Cosmetic Dermatology. German researchers conducted a 16-week follow-up study involving 58 females and 2 males, with an average age of 26. Approximately 98% of the participants lacked Omega-3 at the start of the study. None of them were taking prescription medications to treat their acne.

The primary objective of the study was to investigate whether diet was a key factor contributing to the participants' acne. Processed foods, refined sugars, saturated fats, milk, and dairy products are all believed to be associated with the development of acne. The researchers wanted to see if reducing the intake of these foods while increasing the intake of Omega-3 fatty acids could improve acne.

The participants followed the Mediterranean diet and took Omega-3 supplements derived from algae. They met with the researchers four times during the study. Ultimately, 42 out of the 60 patients reported improvements in their acne severity. The researchers noted a significant reduction in both inflammatory and non-inflammatory lesions, and an increase in the participants' Omega-3 levels.

This result suggests that dietary interventions could be an effective tool for treating acne, potentially even more helpful than prescription medications. Anne Guertler, MD, a dermatologist and researcher at Ludwig-Maximilians-Universität München, stated that lifestyle interventions, including dietary advice, should not be seen as the opposite of prescription medications but as a valuable adjunct to any modern acne treatment plan.

So, why do diet and Omega-3 intake affect the skin? Victoria Billero, MD, a dermatologist and assistant professor at Tufts University School of Medicine, explained that acne is an inflammatory skin disease caused by hormonal changes leading to increased oil production, dead skin cells clogging pores, and inflammation caused by acne bacteria. Certain foods, such as dairy or high-glycemic foods, can exacerbate acne.

The Mediterranean diet is beneficial for acne patients because many of the foods in this diet, such as vegetables and nuts, tend to have a low glycemic index, and the diet has anti-inflammatory properties. The Mediterranean diet is based on the traditional eating habits of countries along the Mediterranean coast, including high intake of vegetables, fruits, nuts, beans, and olive oil, moderate intake of fish, meat, and dairy products, and low intake of sweet foods. This diet is associated with a reduced risk of cancer, heart disease, and cognitive problems.

Moreover, the Mediterranean diet is rich in fatty acids like Omega-3, which previous studies have shown to improve acne and other skin conditions. Omega-3 has anti-inflammatory properties that help reduce acne-related inflammation. A low intake of Omega-3 in the diet may contribute to acne because a lack of Omega-3 can increase inflammation and lead to an imbalance in skin oil production.

While this study has yielded positive results, more research is needed to determine how Omega-3 and the Mediterranean diet affect acne. Additionally, the study has limitations, such as a predominantly female sample size and a relatively small study population, as well as the use of surveys to assess participants' dietary habits, which can be subject to recall bias.

However, these dietary changes can still help reduce inflammation and promote overall health beyond improving skin. If people want to improve their skin health, it is important to focus on a balanced diet and consume nutrient-rich foods. Specifically, increasing the intake of fruits, vegetables, and whole grains to supplement antioxidants and fiber, adding healthy fats to the diet, especially Omega-3 fatty acids from sources such as fish, nuts, and seeds, staying hydrated, limiting the consumption of processed or sugary foods and beverages, and eating low-glycemic foods can help regulate blood sugar and improve acne.

Experts also caution that if dietary changes or non-prescription acne treatments do not work, it is best to see a dermatologist to discuss other treatment options. Acne is influenced by other factors, including genetics, environmental exposures, and some medications, so for some people, focusing solely on diet may not be enough.