While extensive research specifically on flaxseed oil and acne is limited, many natural health practitioners and individuals with acne find flaxseed supplements a valuable addition to their regimen.
Flaxseed is well-known as a natural aid for digestive health, promoting regularity through increased bulk and lubrication. However, its benefits extend far beyond this, primarily due to its rich content of omega-3 essential fatty acids. These fatty acids are termed ‘essential’ because the body cannot produce them independently, necessitating their intake through diet. They play a vital role in supporting healthy growth and development, maintaining optimal brain function, and potentially preventing chronic conditions such as arthritis and heart disease.
Omega-3 and omega-6 fatty acids are the two main categories of essential fatty acids. Omega-6 fatty acids are more prevalent in typical Western diets, found in oils like safflower, sunflower, corn, and sesame. While rare, a deficiency in omega-6 fatty acids could occur if omega-3 sources like flax and fish oils are the primary fat sources, or during prolonged high-dose omega-3 supplementation (1.5-2 years) aimed at correcting an omega-3 deficiency. However, the more common scenario involves excessive omega-6 consumption relative to omega-3 intake.
Deficiency symptoms in omega-3 fatty acids can manifest as dry skin, increased platelet stickiness, and tissue inflammation. Considering that inflammation is a significant concern for acne sufferers, the potential benefits of increasing dietary omega-3 fatty acids as a natural acne treatment become apparent.
Sources of omega-3 fatty acids include certain fish species like salmon and mackerel, and flaxseed oil. Beyond their anti-inflammatory properties, omega-3s are believed to accelerate healing—a crucial factor for acne—and reduce platelet stickiness. Optimal platelet function is important for overall health as blood cells carry oxygen to the body, including skin cells involved in the healing process.
The three primary types of omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). The body converts ALA into EPA and DHA, the forms most readily utilized. Studies suggest that ALA supplementation can reduce inflammation and alleviate dry skin.
Flaxseed oil boasts a high ALA content, typically around 55% or higher. However, efficient conversion of ALA to EPA and DHA requires adequate levels of zinc, magnesium, vitamin C, vitamin B3, and vitamin B6.
While a standard recommended ALA intake for acne sufferers is not yet established due to limited research, a general intake of approximately 2,220 mg per day is suggested. Higher doses (3000-6000 mg) have been explored in the prevention and management of certain chronic conditions.