Why Healthy Fats Are Crucial for Our Skin
If your skin is constantly dry, tight, or flaky, no matter how much moisturizer you use, your barrier might be calling out for help.
And the answer might not be more products… it might be more fat.
Yes, fat. The healthy kind. The kind your skin barrier needs to stay strong, hydrated, and calm. While your favorite creams can help, your skin can’t truly thrive unless you’re feeding it the right nutrients, both from within and through skincare that actually supports repair.
Let’s talk about how healthy fats rebuild your skin barrier and how to work them into your daily routine without going overboard.
The Real Reason Your Skin Feels Dehydrated
The outermost layer of your skin, the barrier, is made of water and lipids. When the lipid part (aka healthy fats) is low, water escapes. That leads to:
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Dryness that keeps coming back
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Flaky patches and tightness
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More sensitivity or redness
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Products that just “sit” on the skin without sinking in
And while it might seem like a matter of using “heavier” moisturizers, your skin doesn’t need heaviness. It needs compatible moisture that mimics its own structure.
Healthy Fats Do More Than Hydrate
Essential fatty acids (like omega-3 and omega-6) play a huge role in keeping your skin balanced. Your body doesn’t make them on its own, so they have to come from food or skincare.
Here’s what they actually do:
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Repair damage: They support cell turnover and healing
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Calm inflammation: They reduce redness and reactivity in skin prone to acne, rosacea, or eczema
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Boost elasticity: They help keep skin plump and youthful
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Prevent premature aging: They defend against environmental stress and moisture loss
You can start by adding them to your meals—fatty fish, avocados, chia seeds, and walnuts are gold but what you apply to your skin matters just as much.
The Balance That Matters Most
Both omega‑3 and omega‑6 are important, but balance is everything. A study from the University of Bristol highlighted that too much omega‑6 (especially from processed foods) and too little omega‑3 can spike inflammation in the body and the skin.
Here’s what balanced EFAs can do:
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Strengthen your “brick-and-mortar” skin barrier
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Lock in moisture so skin stays hydrated longer
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Soothe flakiness, redness, and dryness from eczema or psoriasis
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Defend against sun and pollution damage that ages the skin
It’s not about choosing one fat, it’s about giving your skin the full spectrum.
2025’s Skin-Favourite Fat Sources
New nutrition research has elevated a few fat-rich foods into skin-care royalty. Want to glow? These are your go-tos:
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Sea buckthorn oil: This golden oil is rich in omega‑7 and omega‑3, and it delivers 15× more vitamin C than oranges. That’s big for collagen, hydration, and elasticity. It can be taken as a supplement or applied topically. Either way, it helps brighten, heal, and strengthen your skin barrier.
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Chia Seeds: They might be tiny, but chia seeds are loaded with ALA (a plant-based omega‑3), fiber, and antioxidants. Sprinkle them into smoothies, oats, or yogurt to boost skin hydration from the inside out.
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Fatty Fish & Flaxseed: Wild salmon, mackerel, and flaxseed deliver high levels of omega‑3s that lower inflammation, protect against UV damage, and help clear up acne and dryness.
How to Pair Nutrition with Skincare
Feeding your skin from within is powerful but sealing in those benefits topically takes it further.
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Ingest sea buckthorn or fish oil
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Apply omega-rich oils (jojoba, evening-primrose, rosehip) which deliver essential fatty acids directly to the skin.
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Pair with Thin Lizzy Real Complexion 8‑in‑1 Anti‑Aging & Brightening Cream, which features ceramide-boosting, hydration-supporting emollients.
This combo helps repair, hydrate, and protect without heaviness or greasiness—perfect for daily wear and even under makeup.
Build a Barrier That Lasts
Think of your skin barrier as a wall. Without enough lipids, that wall crumbles—and all your expensive products leak right through.
Supporting it means using ingredients your skin already knows how to use. Look for:
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Sodium hyaluronate for water-binding hydration
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Propylene glycol for moisture retention
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Non-occlusive emollients for a smooth, breathable finish
You’ll find all these in Real Complexion Cream by Thin Lizzy. It absorbs quickly, layers beautifully under makeup, and gives your skin that soft, makeup-gripping base without making it look greasy or cakey.
Don’t Skip the Eyes—They Need Lipid Love Too
The skin around your eyes behaves differently from the rest of your face. It’s thinner, holds less moisture, and shows signs of fatigue faster, so it needs a gentler, more intentional approach.
Go for formulas designed for the eye zone like Thin Lizzy’s Puffy Eye Remover, which cools on contact, sinks in instantly, and visibly reduces puffiness without irritation or residue.
Apply with your ring finger, using light tapping motions, no tugging or rubbing.
Pair it with:
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A diet rich in avocado, salmon, and chia
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Early nights and screen breaks
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SPF around the eye area if you’ll be outdoors
The right eye cream doesn’t just hide tiredness. It helps prevent it.
How to Weave Healthy Fats into Your Routine
Every morning:
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Apply Real Complexion Cream for long-lasting hydration
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Finish with SPF‑10 mineral foundation if heading out
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Sprinkle chia or flaxseed into your yogurt or smoothie
Midday reset:
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Take a spoon of sea buckthorn oil
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Reapply mist or if you're in dry climates or outdoor
Evening wind-down:
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Massage under‑eye with Puffy Eye Remover
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Add a dish of grilled salmon or avocado salad for dinner
Debunking Omega Misconceptions
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"Omega‑6 is always inflaming." Not true, in balance with omega‑3s, it’s vital for structure.
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"Oils cause breakouts." Actually, omega-rich skincare balances oil production and supports healing far from clogging pores .
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"Supplements are enough." Diet, topical care, stress, sleep all are essential. Fatty foods and skincare together deliver results faster.
Real Skin Stories
“After using Thin Lizzy’s Real Complexion Cream for just a week, I noticed my foundation stopped clinging to dry patches. It’s light, but so deeply moisturizing, I finally get what ‘glow from within’ means.”
Amy
“I’ve always struggled with tired-looking eyes, especially in the mornings. The Puffy Eye Remover feels soothing instantly, and over time, my eye area looks so much smoother. It actually works.”
Jess
“I didn’t think makeup could improve my skin, but the mineral foundation makes my face look healthy instead of masked. No irritation, no dryness. Just… better skin.”
Claire
Frequently Asked Questions
1. Can I use facial oils if I have acne-prone skin?
Yes. Oils like rosehip are rich in linoleic acid, which actually helps reduce breakouts by balancing oil production.
2. How long does it take to see results when adding healthy fats to my routine?
Topical products may show changes in a week. Dietary changes can take 3–4 weeks to reflect on your skin but the wait is worth it.
3. Is Thin Lizzy skincare good for sensitive skin?
Absolutely. Thin Lizzy’s Real Complexion Cream and Puffy Eye Remover are gentle, barrier-friendly formulas made to hydrate without irritation, great for sensitive or reactive skin types.
4. Do I still need SPF if I eat omega-rich foods?
Yes. While omega-3s can help reduce sun sensitivity, they’re not a replacement for SPF. Use both for full protection.
Let Your Skin Soak It All In!
Healthy fats don’t just change your diet, they change your skin. From reducing inflammation and dryness to supporting elasticity and healing, they’re the foundation your skin’s been asking for.
Healthy fats support your skin where it matters—hydration, repair, and balance.
It’s not about doing more. It’s about doing what works: skincare that strengthens your barrier, makeup that doesn’t suffocate it, and meals that back it up from the inside.
And when the skincare you use mirrors what your skin’s built from? That’s when the real glow shows up.
Explore Thin Lizzy’s Skin Collection and build a barrier routine that actually sticks
