Happiness is a habit. So is your skincare.
Teens, you may be surprised to learn that fish oil and borage oil may help reduce the severity of acne. It’s a big reason they’re often called skin-friendly fats.
In one study, teens and young adults with mild-to-moderate acne who supplemented with fish oil or borage oil for 10 weeks not only had significantly fewer acne lesions, but also less severe acne than the teens who did not take any supplements.
The researchers point to certain fats in the oils and their ability to reduce inflammation, which is one of the most important disease-causing factors of acne. The fish fats are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The borage oil fat is gamma-linolenic acid (GLA).
What were the acne-reducing amounts? The fish oil supplement provided 1 gram of EPA and 1 gram of DHA per day. The borage oil supplement provided 0.4 grams (400 milligrams) of GLA per day.
Fatty acids for clear skin
Ready to boost your acne-reducing fatty acid intake? Here are three things you need to know:
1. Eat more fatty fish. Salmon, haddock, mackerel and other fatty fish can help increase your intake of EPA and DHA. One 4-ounce serving of cooked wild salmon, for example, contains about 0.3 grams (300 milligrams) of EPA and 1,200 milligrams of DHA.
2. Supplement in moderation. Many health experts recommend you consume no more than 2 grams per day of EPA and DHA (combined) from dietary supplements, which aligns with the acne-zapping research. More is not better.
3. Work with your doctor. If you’re considering a fish oil (or borage oil) supplement as part of a treatment program for acne, talk to your doctor first to discuss what’s best for your individual needs.
You’ve Got This!
Lorna & Kathleen (The EatingFor Team)
P.S. Like this tip? For more, check out You’ve Got This! 45 Doable Tips for Teens to Feel Good, Look Good & Succeed. Available at IngramSpark, Amazon.com and other online retailers.