This is Why Your Itchy Skin Might Be Hungry For Omega-3

For many people with sensitive skin or eczema, the constant itchiness can feel like a puzzle with no solution in sight.

But what if the answer might not lie on your shelf, but on your plate? Could something be missing in your diet that makes your skin flare up more and more?

The missing ingredient could be omega-3 fatty acids.

This nutrient is often overlooked, but crucial for calming skin inflammation and repairing that damaged barrier causing all the itch.

Itchy Skin and Eczema in Our Climate

In Singapore, having sensitive skin or eczema often feels like a never-ending battle. The sticky air and constant moisture create the perfect environment for skin to become irritated and inflamed more easily.

But then you run into the MRT, or into an aircon shopping centre, and your skin starts to feel dry. And then, when you step out again, you’re scorched by the sun.

For many people, this is daily occurrence, and what starts as a mild itch can quickly turn into red, swollen patches that are hard to soothe.

While topical solutions are important for, they don’t always address the root causes that make skin fragile and inflamed in the first place.

At the heart of this itchiness are two main issues. First, there’s skin barrier damage—that protective outer layer of your skin isn’t working properly, which lets irritants and allergens sneak in more easily. When the barrier is weak, moisture escapes and skin dries out faster, making it vulnerable to flare-ups.

Second, inflammation is constantly at work beneath the surface, intensifying the itch and redness you feel. This ongoing irritation is like a fire inside your skin that refuses to die down without the right support.

Understanding these key problems—barrier damage and inflammation—helps explain why just applying creams might not be enough. Your skin needs more than temporary relief; it needs support from within to rebuild and strengthen itself.

That’s where nutrition, especially omega-3 fatty acids, comes into play.

Why Omega-3 Matters for Your Skin Health

Omega-3 fatty acids are essential fats that our body simply cannot produce on its own. That means we have to get them from the food we eat.

Without enough omega-3, your skin’s natural defences might not be working as well as they could, especially if you’re dealing with eczema or persistent itchiness.

So, why does omega-3 matter so much for skin affected by eczema?

First, these fats help strengthen the skin barrier—the outermost layer that acts like a shield against irritants and allergens. When this barrier is strong, it keeps moisture locked in and harmful triggers out. But when omega-3 is lacking, your skin barrier can become weak and leaky, making itchiness and dryness worse.

Second, omega-3s play a key role in calming inflammation, which is often the main culprit behind eczema flare-ups. The itching, redness, and swelling you feel aren’t just on the surface; they come from ongoing inflammation beneath your skin. Omega-3 fatty acids help tamp down this internal fire, reducing the urge to scratch and soothing irritation.

How to Get Enough Omega-3 for Better Skin

When it comes to soothing itchy, inflamed skin, how you get your omega-3 matters. There are a few eczema-friendly sources of this nutrient:

Omega-3s come in a few types: EPA/DHA from marine sources like fish, and ALA (alpha-linolenic acid) mostly from plants.

First, marine-based omega-3s found in fatty fish are the gold standard for skin health. Think salmon, mackerel, and tuna. These seafood staples are rich in EPA and DHA, the types of omega-3s your body really uses to strengthen the skin barrier and calm inflammation. Including these fish a couple of times a week can make a noticeable difference.

Secondly, plant-based options. Seeds like chia and flaxseed are great plant sources packed with ALA, a form of omega-3 that your body tries to convert to EPA and DHA. While this conversion isn’t highly efficient, these seeds still offer fibre, antioxidants, and other nutrients that are good for overall skin and health. You can sprinkle them on your breakfast cereal, blend into smoothies, or mix into yoghurt.

There are also topical omega-3 options like emu oil designed to nourish the skin surface directly. However, while emu oil does have omega-3, it is less significant compared to its omega-6 and 9 content.

While topical options can complement your diet by hydrating and soothing itchy patches, they can’t replace the benefits that come from eating enough omega-3 internally.

What You Can Expect: Realistic Outcomes from Adding Omega-3

Increasing omega-3 intake often leads to less eczema flare-ups and reduced itchiness, but it happens gradually over time.

For instance, a 2024 study found that children with atopic dermatitis who took omega-3-rich fish oil supplements experienced a decrease in the use of topical corticosteroids and significant improvements in itch, sleep quality, and overall quality of life.

So, it’s best to see it as part of a broader approach alongside moisturising, avoiding triggers, and managing stress.

It’s also important to keep an eye on how your own skin responds. Everyone’s eczema is different, so tracking flare-ups, itch levels, and overall skin condition helps you see whether omega-3 is doing its job for you.

I’d love to hear your experiences too

Have you tried increasing omega-3 for your skin? Did you notice any changes in your itchiness or eczema? Or maybe you have questions about how to include these nutrients in your meals? Share your stories or ask away in the comments—let’s support each other on this journey to happier, healthier skin.