Whenever you visit me at Curated Skin and Wellness, and we discuss skin health- likely Essential Fatty Acids ( EFAs), usually fish oil, will feature in our conversation.
Because fish oil is a popular supplement, there are many brands available to consider and prices can vary. But so can the quality.
It’s important to know what to look for, and how to assess the worth of what you’re paying for.
One of the main things I will talk to you about in regard to choices available is fish oil oxidation. This is where omega-3 fatty acids in fish oil, primarily EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), react with oxygen. During this reaction, peroxides and aldehydes are formed.
Which isn’t ideal.
Because let’s face it, if you’re investing in a supplement, you’re doing it to improve your health. The last thing anyone wants to hear is that it may contain toxins that could potentially cause harm.
Is it Dangerous?
Animal studies have associated consuming oxidised fats and oils with various health risks, and there is some evidence to suggest regularly ingesting them over time can exacerbate inflammation in the body.
While animal studies have linked oxidised fats to health concerns, there’s still limited research on the impact in humans. So the verdict is: more research is needed.
What we can however be sure of, is the effect on quality.
Meaning you may not get the full health benefits you’re looking for. And it can affect the taste and smell, making you not want to take it in the first place. Both of which, completely defeat the point of taking a supplement.
How can we check quality?
Checking the oxidation levels of your omega-3 is a good indicator for quality. The good news is, the industry has put in place a standard to assess the purity of fish oil and algal oil: The “TOTOX” score of omega-3 supplements, refers to the TOTal OXidation of the oil, indicating its freshness and quality. A lower TOTOX score signifies less oxidation and a higher quality oil.
What does a low TOTOX score mean?
• A low TOTOX score indicates that the omega-3 oil has undergone minimal oxidation.
• This means the oil is fresher and contains fewer oxidised molecules that can be harmful.
• A low TOTOX score is generally associated with higher quality omega-3 supplements
What is considered a good TOTOX score?
• An acceptable TOTOX score is generally considered to be below 26.
• A score below 10 is considered very good, indicating minimal oxidation.
Why is the TOTOX score important?
• Oxidation degrades omega-3s:
Oxidation can break down the beneficial omega-3 fatty acids, reducing their effectiveness.
• Oxidised oils can be harmful:
Oxidised molecules can be toxic and may not be absorbed properly by the body.
• Choosing a low TOTOX oil ensures quality: Selecting a supplement with a low TOTOX score helps ensure you’re getting a fresh, potent, and effective product.
Why EFAs for skin?
I often recommend good quality EFA supplements, partly for their anti-inflammatory effect – It is widely accepted that one of the key factors in unhealthy ageing is increased inflammation inside the body. Many studies show chronic, low grade inflammation causes you not only to age faster but also in a less healthy way. And if you don’t have healthy omega-3 levels, you will see an increase in your body’s inflammation. This inflammation will be seen in your skin, because your skin needs omegas to be healthy. This is why they are so vitally important, especially when working towards or maintaining healthy skin, and why we need to ensure we are supplementing with a good quality EFA.
Let’s break it down.
Essential Fatty Acids are a type of healthy fat your body needs but can’t make on its own, so it’s “essential” to get our requirements through diet and/or supplementation.
The most commonly discussed EFAs are Omega 3 & 6 and the ideal ratio of omega-6 to omega-3 fatty acids in the diet is generally considered to be between 1:1 and 4:1, with a preference towards the lower end of that range. This means having a slightly higher amount of omega-3s or an equal amount compared to omega-6s. Many modern diets, particularly Western diets, have a much higher ratio, often around 15:1 or even 20:1, and this imbalance leaning towards Omega 6 can contribute to inflammation and other health issues. Your brain, heart, joints, and skin all need sufficient omega-3 to work properly. Omega-3s, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are essential fatty acids crucial for various bodily functions and overall health.
Here is the problem…
Many people are severely deficient in Omega 3 because we don’t eat enough foods containing this essential fat.
• You’d need to eat fatty fish like salmon 3-4 times a week to maintain healthy omega-3 levels. Keeping in mind, in New Zealand- the salmon we can buy is farmed and this has a lower omega-3 content compared to wild salmon because the feed is often supplemented with vegetable oils and other plant-based ingredients. Farmed salmon can also have higher levels of omega-6 fatty acids which then affects the balance of these fatty acids in the diet. Other sources of Omega 3 in diet may include fatty fish like mackerel and sardines – tinned versions of these are excellent sources of EPA and DHA. Plant-based sources include flaxseeds, chia seeds, walnuts, and soybean oil, which provide ALA, another type of omega-3. Grass-fed Beef contains omega-3s, unlike grain fed, conventionally raised beef. Algae can be a good source of DHA and EPA, especially for vegetarians and vegans.
Omega 3s and Skin Health:
• Hydration:
Omega-3s help maintain skin’s moisture levels by strengthening cell membranes and preventing water loss.
• Anti-inflammatory:
They can reduce inflammation, which is beneficial for conditions like eczema, psoriasis, rosacea, ageing and acne.
• Sun Protection:
Omega-3s may help protect the skin from sun damage by reducing sensitivity to UV rays. I only consider this as an adjunct to a well formulated SPF
• Skin Barrier Function:
They contribute to a healthy skin barrier, keeping the skin moisturised and protected.
Omega-6s and Skin Health:
• Skin Barrier Function:
Omega-6s, specifically linoleic acid, are crucial for maintaining the skin’s barrier function and structural integrity.
• Reduces Sensitivity:
They can help alleviate symptoms of skin sensitivity and inflammatory skin disorders.
The reality is omega-3 deficiency is massive – over 85% of people don’t get enough from their diet. Unless you are eating fatty fish incredibly often, you should most likely be supplementing with Pure EFAs. Knowing that the quality of the omegas we consume counts and consuming unhealthy omega-3 supplements may increase inflammation and make you age faster, gives us pause for thought when considering which of the many brands of omega fatty acids available in New Zealand and online, with large variations in price, to purchase.
This is why, after much research, I use and recommend a supplement that is, on the surface, more expensive than many others:
Advanced Nutrition Skin Omegas+
Advanced Nutrition by Skin Research emphasises the freshness of their omega-3 oils by testing both raw materials and finished products and taking steps to minimise oxidation during manufacturing. They also highlight that their products have TOTOX values well below the recommended limits,
What makes Skin Omegas+ special?
Skin Omegas+ contains EPA (omega 3) along with GLA ( omega 6) made from Evening Primrose Oil
Skin Omegas+ is made with premium, clinically researched omega 3 from EPAX, a world leading supplier known for its purity, quality and innovation. They hold a Friend of the Sea certificate, so you can be sure the omega 3 is sourced using methods that conserve marine habitats and resources. EPAX products are guaranteed to meet or exceed all known global purity standards.
Incorporating high-quality omega-3 supplements like Advanced Nutrition Skin Omegas into your routine can significantly impact your skin’s health and overall wellness. At Curated Skin and Wellness, I’m here to guide you through your choices, ensuring you make informed decisions for your health. Let’s work together towards achieving radiant, healthy skin!
