Can Fish Oil Help with Dryness? The Evidence for Skin, Eyes, and Mouth

According to dermatologists, omega-3 fatty acids, like those found in fish oil, can improve the skin’s barrier function to prevent water loss. This suggests that internal nourishment, in addition to topical treatments, is a crucial part of managing dryness. Can fish oil help with dryness in other areas, such as the eyes and mouth?

Quick Summary

This article examines the scientific basis for using fish oil supplements to combat dryness. It covers the evidence for improved skin hydration, relief from dry eye symptoms, and potential benefits for dry mouth, focusing on the anti-inflammatory and barrier-strengthening properties of omega-3 fatty acids.

Key Points

• Skin Barrier Improvement: Omega-3s found in fish oil strengthen the skin's lipid barrier, which helps to lock in moisture and reduce transepidermal water loss, leading to more hydrated skin.

• Anti-Inflammatory Effects: The potent anti-inflammatory properties of EPA and DHA can reduce redness, itching, and inflammation associated with skin conditions like eczema and psoriasis, as well as dry eye disease.

• Enhanced Tear Film: For dry eyes, fish oil improves the oil-producing meibomian glands, helping to create a more stable tear film that prevents tear evaporation.

• Salivary Gland Support: In conditions like Sjögren's syndrome, fish oil's anti-inflammatory action may help increase salivary flow and reduce dry mouth symptoms by supporting salivary gland function.

• Consider Dosage and Quality: For best results, choose a high-quality, third-party certified fish oil supplement with an appropriate EPA to DHA ratio, particularly for dry eyes.

• Potential for Varied Results: While effective for treating existing symptoms, large-scale studies have not consistently shown a preventative effect against dry eye disease in healthy individuals.

• Internal and External Care: Fish oil offers an internal approach to treating dryness, complementing the effects of topical moisturizers and eye drops.

Understanding the Link Between Omega-3s and Dryness

Fish oil is a well-known source of omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are essential polyunsaturated fats that the body cannot produce on its own. These fatty acids play a critical role in cellular function throughout the body, including maintaining the health of your skin, eyes, and mucous membranes. Research into the anti-inflammatory properties of omega-3s has shown promising results for mitigating various forms of dryness. Chronic inflammation is often a root cause of dryness in skin and conditions like dry eye disease, and by modulating this inflammatory response, fish oil can help restore proper function.

How Fish Oil Benefits the Skin

Dry skin, or xerosis, is often a result of a compromised skin barrier, which leads to increased transepidermal water loss (TEWL). Omega-3s help to reinforce the skin's lipid barrier, locking in moisture and protecting it from external irritants. This leads to softer, more hydrated skin over time. In studies involving individuals with inflammatory skin conditions like eczema and psoriasis, fish oil supplementation has been shown to reduce redness, itching, and scaling. One study found that daily supplementation with flaxseed oil (which is rich in ALA, a precursor to EPA and DHA) significantly improved skin hydration in women over 12 weeks. While more research is always beneficial, the evidence suggests a strong link between omega-3 intake and improved skin moisture and resilience.

The Impact of Fish Oil on Dry Eyes

Dry eye disease is a common, often chronic condition that occurs when the eyes don't produce enough tears or when the tears are of poor quality. The tear film consists of three layers: a mucin layer, an aqueous (water) layer, and a lipid (oil) layer. The lipid layer, produced by the meibomian glands in the eyelids, is crucial for preventing the rapid evaporation of the aqueous layer. Research suggests that omega-3s, particularly EPA and DHA, can improve the function of these meibomian glands, leading to a more stable tear film and reduced inflammation on the eye's surface.

For example, a meta-analysis published in 2023, which reviewed 19 randomized controlled trials involving over 4,000 individuals, found that omega-3 fatty acid supplementation significantly alleviated dry eye symptoms. Key indicators, such as tear break-up time (TBUT) and Schirmer's test results, improved in the omega-3 groups compared to placebo. The analysis also highlighted a dose-dependent effect, with higher daily doses and longer durations of supplementation correlating with better results. However, it is important to note that results in some studies, such as the large-scale VITAL trial, did not show a preventative effect on the incidence of dry eye disease in healthy adults, suggesting it may be more effective for those already experiencing symptoms.

How Fish Oil May Help Dry Mouth

While less studied than dry skin and eyes, there is some evidence to suggest that fish oil may also offer benefits for dry mouth, or xerostomia. A key autoimmune condition associated with dry mouth is Sjögren's syndrome, which causes inflammation and damage to the salivary glands. The potent anti-inflammatory effects of EPA and DHA are thought to be the primary mechanism by which fish oil can help. By reducing the inflammatory response, omega-3s can support the health of the salivary glands and potentially increase salivary flow. Several small, randomized controlled trials have observed improved dry mouth symptoms and increased salivary flow in patients with Sjögren's syndrome who took omega-3 supplements. For individuals suffering from chronic dryness due to autoimmune issues, fish oil may serve as a valuable complementary therapy.

Comparing Different Forms of Omega-3s

Feature	Fish Oil (EPA & DHA)	Flaxseed Oil (ALA)	Krill Oil (EPA & DHA)
Primary Omega-3s	EPA and DHA	ALA	EPA and DHA
Absorption	Can be less efficient depending on form (ethyl ester vs. triglyceride).	Poor conversion to EPA and DHA in the body (typically less than 5%).	High bioavailability due to phospholipid form.
Inflammatory Response	Strong anti-inflammatory effects.	Less potent anti-inflammatory effects due to poor conversion.	Strong anti-inflammatory effects, potentially more potent due to better absorption.
Source	Fatty fish like salmon, mackerel, and anchovies.	Plant-based source from flaxseeds.	Sustainable source from krill, containing naturally occurring antioxidants.
Antioxidant Content	None naturally added unless specified.	Contains lignans, which have antioxidant properties.	Contains astaxanthin, a powerful antioxidant that protects the oil from oxidation.
Primary Use for Dryness	Well-researched for dry skin, eyes, and mouth.	Can improve skin hydration, but less direct impact on systemic dryness.	Effective for dry skin and eyes due to superior absorption and stability.

Potential Side Effects and Considerations

While generally safe for most healthy adults, fish oil supplements can cause some side effects, including a "fishy" aftertaste or odor, digestive issues, and in high doses, an increased risk of bleeding. It is important to talk to a healthcare provider before starting any new supplement, especially if you have an existing medical condition or are taking other medications. The quality of fish oil supplements varies widely, so it is advisable to choose products from reputable brands that are third-party certified to ensure purity and potency. For those with fish allergies or who follow a vegetarian diet, alternatives like krill oil, flaxseed oil, or algal oil may provide similar benefits.

Conclusion

For individuals experiencing dryness, fish oil represents a promising dietary intervention supported by a growing body of evidence. Its powerful anti-inflammatory properties and role in strengthening the body's natural moisture barriers make it a valuable tool for improving dry skin, eyes, and mouth. By choosing a high-quality supplement or increasing your dietary intake of omega-3-rich foods, you can work from the inside out to support your body's hydration and combat chronic dryness. However, it's essential to manage expectations, as supplements are not a cure-all and should be used in conjunction with a healthy lifestyle and, if necessary, professional medical advice.

References

1. Aveeno. (2023). 6 Facts Omega-3 Benefits For Skin. Retrieved from https://www.aveeno.com/journal/breaking-down-omega-3-benefits-skin
2. Everyday Health. (2023). 7 Fish Oil Beauty Hacks to Try for Healthy Skin, Hair, and Nails. Retrieved from https://www.everydayhealth.com/healthy-skin/fish-oil-beauty-hacks-to-try-for-healthy-skin-hair-and-nails/
3. Healthline. (2019). Potential Benefits of Omega-3s for Skin and Hair. Retrieved from https://www.healthline.com/nutrition/omega-3-benefits-on-skin-and-hair
4. PubMed. (2015). Oral supplementation with fish oil reduces dryness and pruritus in the acetone-induced dry skin rat model. Retrieved from https://pubmed.ncbi.nlm.nih.gov/26195090/
5. Mayo Clinic News Network. (2017). Mayo Clinic Q and A: Fish oil supplements and dry eyes. Retrieved from https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-fish-oil-supplements-and-dry-eyes/
6. Stoney Creek Eye Care & Eyewear Boutique. (n.d.). How Omega-3's Can Help Treat Dry Eye. Retrieved from https://stoneycreekeyecare.com/how-omega-3s-can-help-treat-dry-eye/
7. ResearchGate. (2025). The effect of a unique omega-3 supplement on dry mouth and ocular comfort in Sjögren's patients. Retrieved from https://www.researchgate.net/publication/229983634_Effect_of_omega-3_and_vitamin_E_supplementation_on_dry_mouth_in_patients_with_Sjogren's_syndrome
8. GNC India. (2024). Omega 3 Benefits for The Skin in 2024. Retrieved from https://www.guardian.in/blogs/livewell/omega-3-benefits-for-the-skin-in-2024
9. ResearchGate. (2023). Efficacy of Omega-3 Intake in Managing Dry Eye Disease. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC10672334/
10. Medical News Today. (2021). Fish oil for dry eyes: Types, benefits, risks. Retrieved from https://www.medicalnewstoday.com/articles/fish-oil-for-dry-eyes

Frequently Asked Questions

How long does it take for fish oil to work for dryness?

It can take several weeks to months of consistent daily supplementation to notice significant improvements in dryness, with many people experiencing noticeable results for skin or eyes around the three-month mark.

Can I rub fish oil on my skin directly for dryness?

While topical application may moisturize dry patches, it can also clog pores and cause breakouts, especially for acne-prone individuals. Oral supplementation is generally the recommended and more effective method for systemic benefits.

What is the best type of omega-3 for dry eyes?

For dry eyes, it is recommended to find a high-quality supplement with a high ratio of EPA to DHA (such as 4:1) and seek out the triglyceride (TG) form, which is more easily absorbed than ethyl esters.

Can fish oil help with dry, flaky scalp?

Yes, by regulating oil (sebum) production and reducing inflammation, the omega-3s in fish oil can improve overall scalp health and combat flakiness and dryness from within.

Are there any side effects of taking fish oil for dryness?

Common side effects are usually mild and can include a fishy aftertaste, digestive upset, and bloating. Taking the supplement with a meal can often mitigate these effects. High doses may increase bleeding risk.

Can vegetarians and vegans get omega-3s for dryness?

Yes, vegetarian and vegan alternatives to fish oil include supplements from algal oil, flaxseed oil, and krill oil. Algal oil is a direct source of EPA and DHA, while flaxseed oil contains ALA, which converts inefficiently in the body.

Should I consult a doctor before taking fish oil for dryness?

Yes, it is always recommended to consult with a healthcare professional before starting any new supplement regimen. They can help determine the right dosage and ensure it is safe for your specific health conditions and medications.