In this post about essential fatty acids and skin health:
Why they're essential
Linoleic acid is critical
Alpha linolenic acid is calming
How to get the sweet EFAs you need
Why they’re essential
Most fatty acids are vital for good health and great skin, but two in particular are absolutely essential.
Linoleic Acid (an Omega 3) and Alpha-linolenic Acid (an Omega 6) are considered “essential fatty acids” because our bodies need them to function but can’t synthesise them – we need to get them from the food we eat.
These essential fatty acids (EFAs) have a role in virtually every organ and body function. They are the building blocks for cell membranes and hormones. They help to regulate blood pressure, heart and kidney functions.
And when it comes to skin, these sweet FAs can be the difference between glow and no-glow.
Essential fatty acids can be the difference between glow and no-glow.
Linoleic acid is critical
Linoleic acid is integral to the structure, function and health of our skin barrier. This fabulous barrier (find out more in: the beauty of barriers) protects the skin and body from:
- water loss
- external assaults from antigens and UV.
When this barrier is working well, our skin looks plumper, smoother, glowier. When it’s damaged, our skin is more prone to infection, inflammation and dryness.
As a vital component of the skin barrier, a lack or imbalance of linoleic acid can really show. Dry, scaly skin is a classic sign of a deficiency.
Even when our diets aren’t lacking in linoleic acid, and our skin barrier isn’t damaged, it seems our faces benefit from getting more of it:
- in a sunflower vs olive oil challenge, a study found olive oil (low in linoleic acid) rubbed into the skin of healthy-skinned volunteers for 4 weeks, reduced the integrity of the skin barrier and caused mild redness; while sunflower oil (high in linoleic acid) preserved the integrity of the skin barrier, did not cause redness, and improved hydration in the exact same volunteers.
- another study found that higher dietary intakes of in linoleic acid were associated with a lower incidence of dry and thin skin in healthy, middle-aged women
- when linoleic acid was used by acne sufferers as a moisturiser, their comedones (bumps) were reduced by 25% while no change was found when a placebo was used.
Alpha linolenic acid is calming
Alpha linolenic acid (ALA) relieves skin redness, irritation and inflammation. It also has a role in UV protection and possibly skin smoothness, hydration and comfort – in one study, dietary supplementation of ALA-rich flaxseed oil led to significant decreases in skin sensitivity, roughness and scaling.
ALA is the pre-cursor to the “semi-essential” fatty acids Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). They’re “semi-essential” because the body can convert ALA into these vital lipids, in small amounts – if it has enough ALA to work with in the first place.
Studies have found, people that dose up on these fatty acids, via dietary supplements, have faster wound healing. EPA has a role in the repair of general skin wear and tear. Studies have shown it can reduce collagen damage associated with photoaging and have linked it to increased production of collagen and elastin – both of which are fundamental to skin firmness and elasticity.
How to get the sweet EFAs you need
ALA is found in seed oils like flax, chia and walnut. Common vegetable oils like sunflower and safflower are high in LA. Some lovely less common oils like cucumber and watermelon seed are extra good sources LA too. Hemp oil contains a good balance of both EFAs.
We can get some magic from these oils through our diet, but it seems there’s quite a bit of abracadabra when they’re used directly on the skin too.
According to the Linus Pauling Institute at Oregon State University, topical application may even be a more efficient route of delivery for when wanting the skin health benefits. “Because a significant portion of ingested EFAs may be oxidized by the liver (up to 60% of ALA and 20% of LA) before reaching peripheral tissues.”
