Could Omega-3s and the Mediterranean Diet Be the Key to Clearer Skin?

A new study found that consuming an omega-3 supplement and following the Mediterranean diet could improve acne.

Both omega-3s and the Mediterranean diet reduce inflammation and regulate hormones associated with acne, targeting the root causes of the condition.

More research is needed to establish a causal effect, but the results show that dietary interventions could help manage acne beyond just prescription drugs, researchers said.

Sticking to a certain diet and supplement routine may be able to boost a person’s skin health, according to new research.

A study published on July 10 in the Journal of Cosmetic Dermatology found that people with mild-to-moderate acne saw their symptoms improve after they took an omega-3 supplement and followed the Mediterranean diet.1

Over the course of 16 weeks, researchers in Germany followed 58 women and two men, who were, on average, 26 years old. At the beginning of the study, about 98% of the participants were deficient in omega-3. None of them were taking prescription drugs to manage acne.

The researchers’ goal was to see if diet could be a key contributor to participants’ acne, since processed foods, refined sugars, saturated fats, cow’s milk, and dairy products have been tied to the development of acne.1 They hoped to investigate whether people could improve their acne if they reduced their consumption of some of these foods while also increasing intake of fatty acids.

To this end, participants followed the Mediterranean diet and took an oral algae-derived omega-3 supplement. They met with researchers four times over the course of the study.

In the end, 42 of the 60 patients said the changes improved the severity of their acne, and researchers noted significant reductions in the number of inflammatory and non-inflammatory lesions. And overall, the participants’ omega-3 levels went up.1

The results of the study show that dietary interventions could be a useful tool for managing acne beyond just prescription drugs.1

“Lifestyle interventions, including dietary recommendations, should not be considered in opposition to prescription medications, but rather as a valuable adjunct to any modern acne treatment plan,” study author Anne Guertler, MD, a dermatologist and researcher at Ludwig Maximilian University of Munich, said in a press release.2

Here’s what experts had to say about the connection between the Mediterranean diet, omega-3s, and acne, plus what to know before you start tweaking your diet in the name of skin health.

Why Diet and Omega-3 Consumption Can Affect Your Skin

Acne is an inflammatory skin condition that occurs “due to increased oil production from hormonal changes, clogged pores from dead skin cells, and inflammation caused by the bacteria Cutibacterium acnes,” Victoria Billero, MD, dermatologist and assistant professor at Tufts University School of Medicine, told Health.

Essentially, hair follicles become clogged with oil and skin cells, leading to blockages or pimples.3

There are a number of factors that can make someone more prone to acne, including “hormones, stress, lifestyle, microbiome, and immune function,” Dendy Engleman, MD, a board-certified dermatologic surgeon at Shafer Clinic Fifth Avenue, told Health.

However, what you eat can also impact acne—specifically, certain foods can exacerbate the condition, including dairy products or high-glycemic foods, which spike blood sugar.45

“Some foods may contribute to acne by influencing oil production and microbiome health,” Engleman said. “On the other hand, a diet rich in nutrients can support overall skin health.”

This is why the Mediterranean diet could be beneficial for people with acne—many of the foods in the diet, such as vegetables and nuts, tend to have a low glycemic index, plus the diet has anti-inflammatory properties.

What Is the Mediterranean Diet?

The Mediterranean diet is based on the traditional eating habits of countries bordering the Mediterranean Sea. It usually includes a high intake of vegetables, fruits, nuts, legumes, and olive oil, a moderate intake of fish, meat, and dairy products, and a low intake of sweets. The diet has been associated with a lower risk of cancer, heart disease, and cognitive issues.6

“The diet emphasizes whole foods, rich in nutrients that support skin health, while limiting processed foods,” Engelman said. “The diet’s focus on fruits, vegetables, whole grains, fish, and healthy fats can also potentially reduce inflammation and regulate hormones associated with acne, targeting many of the key root causes of the condition.”

The Mediterranean diet is also high in fatty acids such as omega-3, which previous research has linked to improvements in acne and other skin conditions.789

“Omega-3s have anti-inflammatory properties, which can help reduce inflammation associated with acne,” said Engleman. “Having a diet low in omega-3s may contribute to acne because a deficiency can result in higher levels of inflammation and an imbalance in the skin’s oil production.”

Using Food to Take Care of Your Skin

Despite the study’s findings, more research is needed to determine how omega-3s and the Mediterranean diet affect acne. With the way the study was designed, it’s not clear whether it was dietary changes, increases in omega-3 levels, or some other factor that specifically caused participants’ acne to improve.1

The study had other limitations as well; the cohort was overwhelmingly female and relatively small, plus researchers relied on surveys to assess participants’ dietary habits, which opens up the door for recall bias.1

It’s too soon to definitively say that increasing omega-3 intake and sticking to the Mediterranean diet can clear up your acne. But making these dietary changes can still be helpful for reducing inflammation and boosting health more generally, in addition to the potential for improved skin.1

“It is important that individuals focus on a balanced diet consisting of nutrient-rich foods if they are looking to improve their skin health,” Engelman said.

In particular, the following steps could be helpful in improving acne and overall health, she added:

Increasing intake of fruits, vegetables, and whole grains for antioxidants and fiber

Adding healthy fats—especially omega-3s from sources such as fish, nuts, and seeds—into your diet

Staying hydrated

Limiting consumption of highly processed or sugary foods or beverages

Eating low-glycemic foods to help regulate blood sugar

According to Billero, choosing foods that will stabilize blood sugar levels is one of the best ways to see acne improvements.

“I tell my patients with acne that one thing they can do to help their skin through diet is to pair their carbohydrates with a healthy fat like avocado, fish, olive oil, nuts, or seeds,” she explained. “These healthy fats slow digestion so the sugars aren’t absorbed too quickly into the bloodstream, altering hormone levels.”

But if dietary changes or over-the-counter treatments for acne aren’t working, it’s worth seeing a dermatologist to discuss other options, experts said.

“There are other factors at play in acne, including genetics, environmental exposures, and some medications, so focusing on diet alone may not be enough for some people,” Billero explained.

DQH Knowledge drop: In your 20s, your skin cell turnover decreases. (Cell turnover is a key component in keeping your skin youthful.) You know what else slows down? Your collagen production. Starting in your 20s, collagen decreases by about 1 percent per year. Should you want to prevent fine lines and wrinkles, start by eliminating behaviors that contribute to premature aging. “If it’s bad for you, it’s bad for your skin,” says dermatologist Michel Somenek. “Cigarette smoking reduces blood flow to the skin and causes premature wrinkling and a dull skin texture. Making the repeated pursed motion to inhale can also cause smoker’s lines. Alcohol and recreational drugs are toxins for the skin that damage its cellular structure and DNA,” Somenek tells us. “The faster you eliminate vices while you are young, the better chance your skin and body have to recuperate.” Also, adopting an anti-aging routine in your 20s is key. After all, the best offense is a good defense. We spoke to Somenek and experts Joshua Ross and Audrey Kunin to find out more. Keep reading for the best anti-aging products for your 20s, according to skincare professionals. Sunscreen “We all know that the sun is the number one cause of skin aging and starting the prevention in your 20s is very important,” Ross says. “The majority of your sun damage won’t start to appear until you’re in your 30s, so don’t wait until you see it surface or you’ll be behind the curve. Stay ahead of it with a good-quality zinc-based sunscreen worn daily.” Farmacy Green Defense Daily Mineral Sunscreen An invisible sunscreen with SPF 30, plus botanical extracts meant to protect skin with tons of antioxidants. Bonus: It’s clean and fine to use under makeup. Bareminerals Complexion Rescue™ Tinted Moisturizer Broad Spectrum SPF 30 Although we recommend you use your SPF and moisturizer separately, we also understand moments when you don’t have time or energy for that extra step. For those times, this bareMinerals moisturizer is a great thing to have on hand. Vitamin C Serum “A great introduction to anti-aging is to start with a vitamin C serum in your morning skincare routine,” Ross says. “It’s a powerful antioxidant that will neutralize free radicals and brighten the skin.” He adds that it’s a great way to counteract the effects of the sun’s harmful rays, which, as previously mentioned, are among the biggest causes of premature aging. Drunk Elephant C-Firma™ Vitamin C Day Serum The Drunk Elephant C-Firma is a lightweight serum that promises to give skin a glow by combining the brightening powers of vitamin C with ferulic acid, l-ascorbic acid, and vitamin E. The included sodium hyaluronate is meant to replace hydration loss, so you shouldn’t have to deal with any irritation. Sunday Riley C.E.O. Rapid Flash Brightening Serum This potent serum is jam-packed with vitamin C (15 percent, to be exact), which means it’s a potential superstar at both brightening skin and dousing it in antioxidants. Peptides Using peptides on your skin has many benefits, says Somenek. “The skin barrier is what defends the body against pollution, UV rays, bacteria, and toxins. It can be damaged by several everyday factors. Using topical peptides aids in building a stronger barrier,” he says. “Peptides comprise elastic fibers, which are a type of protein. These fibers help to make skin appear taut and firm. Peptides can also help repair damaged skin, relieve inflammation, and even out skin tone. Some peptides can kill acne-causing bacteria that is common in 20-somethings.” Kunin agrees, saying, “Peptides are an excellent entry point for supporting collagen.” She recommends looking for face and eye treatments that contain these collagen-boosting powerhouses. Charlotte Tilbury Magic Eye Rescue Cream This Charlotte Tilbury super-emollient eye cream has a base of coconut oil and shea butter (read: it’s incredibly hydrating). Botanicals plus peptides are meant to help reduce dark circles and boost collagen, respectively. This creamy moisturizer serves up potent collagen-boosting peptides and pycnogenol, and antioxidant-rich vitamin C. “Instead of sitting on top of the skin, peptides penetrate the outer layer so they go deep. The ‘signals’ they send tell the cells to produce elastin and collagen, which are needed for youthful-looking skin,” explains Somenek. At-Home Peel Pads Remember that skin cell turnover fiasco we talked about earlier? One way to help support it is by exfoliating. “Exfoliation is important to help keep skin fresh and luminous,” Kunin says. She recommends using at-home peel pads as an easy and effective way to exfoliate. “The goal in your 20s is to fight the slowing pace of cell turnover. It is wise to use products that gently exfoliate, yet still remove oil and other impurities. Products that have Alpha Hydroxy Acids (AHA) or Beta Hydroxy Acids (BHA) are a good choice.” According to Somenek, you should only exfoliate two to three times a week. “People of all ages are guilty of over-exfoliating and that can be too much of a good thing,” he says. Dermadoctor Kakadu C Intensive Vitamin C Peel Pad A few swipes of this Derma Doctor powerful peel pad promise to leave your skin glowing and smooth, thanks to the seven (yes, seven) types of chemical exfoliants, including AHA and BHA. It also contains vitamin C via Kakadu plum extract for added brightening and antioxidant protection. KEY INGREDIENTS Kakadu plum extract is sourced from the Kakadu plum, a fruit grown in northern Australia. It contains vitamin C, which restores the skin’s natural barrier, increases collagen production, and soothes irritation. Dr. Dennis Gross Skincare Alpha Beta® Universal Daily Peel Pads These are the gold standard of peel pads, with a cult following and over 900 five-star reviews on Sephora. They’re easy to use and contain a blend of anti-aging exfoliating acids. Emollient Night Cream “In your 20s, you need to start upping the hydration in your skincare routine. You may have been cautious of over-moisturizing because of acne in your teens, but as you enter your 20s, your skin transitions and becomes drier,” Ross says. “I recommend an emollient night cream added into your evening skincare regimen.” “Twenty-somethings need to make sure that they are not using creams that will clog their pores and cause excess oil production,” says Somenek. Opt for non-comedogenic products. Cerave Skin Renewing Night Cream One great choice is the CeraVe Skin Renewing Night Cream, which is a non-comedogenic night cream that leaves skin soft and glowy. It combines the moisturizing powers of ceramides and hyaluronic acid. RoC Retinol Correxion Max Hydration Creme “The best night cream ingredients contain retinol, benzoyl peroxide, and/or salicylic acid or hyaluronic acid. The goal is to moisturize, yet remove excess oil,” says Somenek. This Roc Retinol Correxion cream fits the bill as it contains both hyaluronic acid and retinol so it promises to moisturize while also being non-comedogenic.

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