Omega 3, 6 & 9: Why Your Fats Matter for Skin Health
Not all fats are the same — and your body needs some of them. When we talk about healthy skin, we often focus on creams, serums and treatments but skin is a living organ, and what happens beneath the surface matters too. Fatty acids are important components of cell membranes and are involved in signalling processes throughout the body. Among them, Omega 3, Omega 6 and Omega 9 each have different roles. So what's the difference between them?
Omega 3: EPA, DHA & ALA
Omega-3 fatty acids include:
ALA — alpha-linolenic acid
An essential fatty acid that must come from the diet.
EPA — eicosapentaenoic acid
DHA — docosahexaenoic acid
EPA and DHA are long-chain omega-3 fatty acids and are particularly abundant in certain types of fish and seafood. DHA is also an important structural component of tissues including the brain and retina.
Where can you find Omega 3?
Good dietary sources include:
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Salmon
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Sardines
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Mackerel
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Herring
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Tuna
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Flaxseeds
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Chia seeds
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Walnuts
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Flaxseed, soybean and rapeseed/canola oils
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Algal oil
ALA is mainly found in plant foods, while EPA and DHA are found predominantly in seafood and algae.
Why do Omega 3s matter?
Omega-3 fatty acids form part of cell membranes and are involved in signalling pathways throughout the body, including pathways related to immune and inflammatory responses. For skin, this makes dietary fat an interesting part of the wider conversation around maintaining healthy cell structures and normal skin function but again, more isn't necessarily better. The amount and type of fatty acids matter and supplements aren't automatically required simply because a nutrient is important.
Omega 6: Essential, not something to avoid
Omega-6 fatty acids are also essential. One of the major dietary omega-6 fats is linoleic acid, found in foods such as nuts, seeds and vegetable oils. Another is arachidonic acid, which is involved in the production of signalling molecules that participate in inflammatory and immune responses. This is where Omega 6 can sometimes get an unfair reputation. Omega 6 is not simply “bad” or something that should be eliminated. The body needs essential fatty acids, and current evidence does not support the idea that normal dietary linoleic acid intake is inherently inflammatory. There is also no universally established “ideal” Omega-6 ratio. Rather than focusing on a single ratio, looking at overall dietary patterns and adequate intake of Omega-3s can be more useful.
And what is Omega 9?
Omega-9 is different. Unlike Omega-3 and Omega-6, Omega-9 fatty acids are not considered essential, because the body can produce them. The best-known Omega-9 is oleic acid, a monounsaturated fatty acid found in:
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Extra virgin olive oil
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Avocado
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Almonds
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Cashews
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Macadamia nuts
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Other plant oils
Research continues to investigate the role of oleic acid in cardiovascular and metabolic health. A 2026 systematic review and meta-analysis of 26 randomised trials found that high-oleic diets were associated with modest reductions in total and LDL cholesterol, while they did not significantly change measures of glucose metabolism. As always, the overall dietary pattern matters more than one individual nutrient.
Do you need an Omega supplement?
Not necessarily. A food-first approach is often a useful place to start. For example, including oily fish, nuts, seeds and a variety of plant foods can provide different types of fatty acids. For people considering supplementation, individual circumstances matter — including diet, existing health conditions, medication and the specific product being considered. Omega-3 status can also be assessed through certain blood tests, although testing is not routinely performed in everyone.
What about Omega-3 supplement safety?
More is not automatically better. Omega-3 supplements can cause mild gastrointestinal effects in some people, and high doses may be relevant when considering medications such as anticoagulants. EFSA concluded that supplemental EPA and DHA combined at intakes of up to 5 g per day did not raise safety concerns in adults. This should be viewed as a safety assessment — not a recommended daily dose. When choosing a supplement, it's also worth considering:
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The actual EPA and DHA content
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Dose
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Product quality
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Storage conditions
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Whether the oil may have oxidised
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Other ingredients
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Potential medication interactions
A supplement should complement your diet — not automatically replace it.
What does this mean for your skin?
Your skin relies on healthy cell membranes, and fatty acids are an important component of those membranes. But healthy skin is never about one nutrient in isolation. Diet. Lifestyle. Skincare. Hormones. Environment. Genetics. Gut health. They can all form part of the bigger picture. Rather than asking: “Which oil should I take?” A more useful question may be:“What does my diet and individual health profile actually tell me?”
The Woulfe approach
At Woulfe, we believe understanding your skin starts with understanding the bigger picture. Our approach looks beyond the surface, combining evidence-led skincare with conversations around nutrition, lifestyle and overall wellbeing. And that's exactly what Edelle will be exploring during our upcoming:
THE BASICS OF SKIN HEALTH
17 October · 12–1pm + Q&A
We'll be looking at Vitamin D, Omega 3, 6 & 9, the skin microbiome and some of the factors that can influence healthy skin.
There will also be an Open Door Clinic from 10am–12pm for questions around nutrition, functional medicine and more.
LIMITED PLACES AVAILABLE
References & further reading
NIH Office of Dietary Supplements — Omega-3 Fatty Acids
Omega-3 Fatty Acids Fact Sheet
NIH Office of Dietary Supplements — Omega-3 Fatty Acids: Health Professional Fact Sheet
Omega-3 Health Professional Fact Sheet
EFSA — Safety of Long-Chain Omega-3 Fatty Acids
EFSA Scientific Opinion on EPA & DHA Safety
Xu et al., 2026 — High-oleic diets and lipid/glucose metabolism
PubMed: 2026 Systematic Review & Meta-analysis
Han et al., 2026 — High-oleic dietary interventions and cardiometabolic outcomes
PubMed: High-Oleic Dietary Interventions Meta-analysis
This article is intended for educational purposes and does not replace individual medical advice. If you are considering nutritional testing or supplementation, particularly if you take medication or have an existing health condition, speak with an appropriate healthcare professional.
