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What is The Best Supplement For Skin?

I bet you think I am going to say you need collagen supplements for great skin.

I am not.

As a doctor, If you could get all your essential nutrients from food, I would much rather you did that. But sadly, even with the best of will, the modern western world and food industry means there are some nutrients that are important for skin that you simply cannot get enough of.

We all know the UK is generally cloudy, and with this in mind all of us should be taking Vitamin D (combined with magnesium) as a supplement to help with tiredness, bone strength energy levels and aches and pains. But even this is not the best supplement for skin.

So what is the best supplement for skin?

Omega-3, that spoon of cod liver oil that your granny would chase you around with, is!

The World Health Organisation states that over 98% of people in the Western World are deficient in Omega-3. This nutrient is one of the most integral for your whole body (including mental health), not just your skin. So this is why it is my top supplement recommendation.

How can I get omega-3 in my diet?

Oily fish contains the most omega-3. However, unless it is wild and line caught even this is now depleted of nutrients due to the way the animals have been fed.

Grass-fed meat does contain some as do walnuts but the balance of omega-3 to 6 is not ideal in these.

It is also worth knowing that the rest of your diet impacts how well omega-3 is absorbed. Seed oils and ultra-processed foods severely hinder this. Choose home cooked food where you can and opt for olive oil, coconut oil or butter.

How does omega-3 help skin?

Omega-3, in the right balance, is needed by every single cell in our body, to allow it to carry out its role. When cells in your body cannot work properly there are massive implications, not just on skin health. Your whole body is in a state of inflammation.

What symptoms does omega-3 help with?

Omega-3 deficiency means that the skin is inflammed too. This leads to Acne and rosace flares, dehydrated and itchy skin and faster signs of aging.

Topping up your omega-3 doesn’t just help your skin heal and you get more from skin care but it omega-3 supplementation has been shown to help you feel energised and healthy in body and mind.

Low omega-3 is linked to;

  • Low energy

  • Brain fog

  • Tiredness

  • Mental health issues

  • ADHD

  • Joint and Muscle aches

  • Increased risk of heart attack

Does omega-3 help with acne, rosacea and damaged skin?

Yes, omega-3 supplementation will allow your skin barrier to heal naturally and settle inflammation throughout your body. This will mean that your skin is healthier and that you likely will need less active ingredients in your skin care.

It is still important, to use good quality prescription skin care where you can, to keep your skin strong and heal it in other ways.

What is the best omega-3 supplement?

If your cod-liver oil smells fishy, it has gone off.

Many omega-3 supplements do not stabilise the nutrient so it breaks down before you have been able to take it. Combining it with olive oil helps it last and be absorbed.

It is also necessary to have the right balance of omega-3 to 6. Many products do not achieve this or have high enough dosage.

In clinic I use Zinzino Omega-3 supplements. This is a highly evidence based omega-3 supplement from Scandinavia. They even offer vegan omega-3 supplementation.

How do I test my omega-3 levels?

Yes, in clinic I offer easy finger prick tests that are sent to a lab to be analysed. These give you personalised results that show you not just your omega-3 levels but levels of inflammation through the body.

We can then tailor your omega-3 supplementation to your needs and re-rest to see if your levels are improving.

You can book into clinic for a consultation during we we will discuss lifestyle, diet and supplementation as well as skin care and skin health.

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