Your Skin Glow-Up: Omegas, Where to Get Them & How Much You Really Need
If you're chasing that radiate from within glow, omegas are a non-negotiable. These essential fatty acids are the ultimate beauty nutrients, working from the inside out to hydrate your skin, calm inflammation, and support skin barrier function.
Think of them as your internal moisturiser. When your body has the right balance of omegas, your skin looks plumper, more radiant, and better able to handle stress from UV rays to breakouts.
Why Omegas Matter for Skin
Omega-3s and omega-6s are essential fatty acids, meaning your body can’t produce them, you have to get them from food or supplements. Here's how they support your skin glow-up.
Omega-3 (ALA, EPA, DHA) Found in plant oils and oily fish, omega-3s help regulate oil production, reduce breakouts, and soothe inflammation (hello, calmer skin). EPA and DHA also strengthen the skin barrier, locking in hydration.
Omega-6 (especially GLA) While too much omega-6 from processed oils can be inflammatory, the right kinds like GLA from evening primrose oil or hemp seeds can actually reduce skin sensitivity and support healing.
Omega-9 These aren’t essential, but they’re still skin-loving. Found in olive oil and avocado, omega-9s help keep the skin soft, smooth, and resilient.
How Much Do You Actually Need?
There’s no one-size-fits-all, but here are general guidelines.
Omega-3s: Aim for 250–500mg of EPA + DHA per day for skin and overall health. This could be from 2–3 servings of oily fish per week or a high-quality algae-based omega-3 supplement (vegan-friendly).
Plant-based ALA (like chia, flax, walnuts): Aim for 1.1g (women) daily
GLA (omega-6): 240–320mg daily can be therapeutic for inflammatory skin issues like eczema or hormonal breakouts.
Always consider personalised advice if you're pregnant, breastfeeding, or managing skin conditions.
Best Food Sources of Omegas
Here’s where to find them in your daily meals:
Omega-3s (EPA & DHA): Wild-caught salmon, sardines, mackerel, algae oil.
Omega-3 (ALA): Chia seeds, flaxseeds, walnuts, hemp seeds.
Omega-6 (GLA-rich): Evening primrose oil, hemp seeds, spirulina.
Omega-9: Avocado, extra virgin olive oil, almonds, macadamias.
My tip: Pair omega-rich foods with vitamin E (found in leafy greens, sunflower seeds, and avocado) to help stabilise these fats and boost their skin-supporting benefits.
If you're investing in skincare but not nourishing your skin from within, you're only getting half the glow. Adding the right balance of omegas to your plate is one of the simplest ways to support hydration, glow, and resilience…naturally. Your glow-up doesn’t need to be complicated, it just needs to be consistent.