Touted for their ability to support the brain, heart, and mental health, omega-3 fatty acids are thought to have the potential to promote health in other areas of the body as well. Since fighting inflammation is one of the key ways these fatty acids are beneficial, we wondered if they might also have some benefits for hair and scalp health.
Omega-3 fatty acids are primarily found in fatty fish such as salmon, tuna, sardines, and cod and are a type of polyunsaturated fat. These supplements also contain two supplement forms: DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which can be obtained from fatty fish, as well as ALA (alpha-linolenic acid), which comes from algae and plants. There is also. Found in foods such as walnuts, hemp, chia seeds, and soybeans.
Most Americans don’t get enough omega-3s in their diet. This means we lack nutrients that can have a huge impact on our overall health. Omega-3s can also be taken in the form of supplements such as capsules, liquids, and gummies.
verdict
Fish oil is an excellent source of omega-3 fatty acids. Because omega-3 improves blood circulation and fights inflammation, omega-3 foods and supplements may support hair growth. In addition to diet, other lifestyle changes, such as getting enough sleep and reducing stress, may also support a healthy scalp and hair.
Potential hair health benefits of fish oil
Omega-3s benefit hair health in a variety of ways, including promoting growth. We will explain how these supplements promote hair growth.
reducing inflammation
Hair loss can occur for a variety of reasons, including hormonal changes (as new moms will know), a poor diet, and chemotherapy. And no matter the age, it’s always painful. Diet plays a huge role in hair health, and omega-3s fight inflammation in the body and improve blood circulation, so it makes sense that they could potentially play a role in maintaining hair and scalp health. I am.
“Omega-3s may help reduce scalp inflammation, promote overall hair health, and improve the fatty acid profile in hair sebum. This may support hair strength and thickness. ,” says Jaclyn London, R.D., MS, RD, CDN. He is also a consultant, author, and podcast host. “Because these fatty acids are involved in gene expression and cell signaling pathways, they can also influence the hair growth cycle, reduce hair loss, and protect hair cells from damage.”
Promotion of hair growth phase
In one study on rats and mice, topical application of fermented fish oil containing omega-3 (both DHA and EPA) for 14 days increased hair length significantly more than the minoxidil (pharmaceutical) control. I understand. helps promote hair growth). Similar hair growth was also shown in mice, with hair length increasing in these animals. The DHA found in fermented fish oil also helped move the hair follicles into the anagen phase, or hair growth phase.
additional health benefits
Fish oil is known for its health benefits for the heart, brain, and overall health, so adding this nutrient-rich supplement to your daily routine is usually a win-win for your body inside and out. . The health of your skin, hair, and nails usually reflects your overall health, so it’s important to make sure you’re getting all the right nutrients, including omega-3s.
Potential risks of omega-3 intake
Although omega-3 supplements are generally considered safe, there are some things to consider before taking them. If you are taking blood thinners, do not take omega-3 supplements as they also have blood thinning properties.
Also, avoid omega-3 supplements derived from seafood if you are allergic to seafood. Alternatively, you can try algae-based supplements, but talk to your health care provider. Additionally, some people experience nausea, diarrhea, and indigestion (and fishy burps) after taking fish oil supplements.
When should I take omega-3s?
It is best to take omega-3 supplements with meals. This facilitates absorption and minimizes potential gastrointestinal issues. Other than that, there is no particular diet that is best. Honestly, it’s best to remember to take supplements.
How much omega-3 should I take?
Dawn Jackson Blattner, RDN, CSSD, wellness expert at NOW Supplements and author of The Superfood Swap, says to consume at least 460mg of fish oil for six months to see benefits for your hair. We recommend that you do so. She also encourages consumers to look for brands that list their ingredients and provide information on how they test for safety, quality, and purity.
According to the National Institutes of Health, adequate intake for adults ranges from 1.1 grams of omega-3 (as ALA) per day for women and 1.6 grams for men. Note that the appropriate intake is 1.3 grams per day for those who are breastfeeding and increases to 1.4 grams per day during pregnancy.
Alternatives to Omega-3 Supplements
Wouldn’t you rather get your omega-3s from food? So are we. The American Heart Association recommends eating two cups (3 ounces) of fatty fish (such as salmon or sardines) each week. Seafood also provides a good source of protein and important nutrients such as vitamin D.
If you don’t eat seafood, include ALA-rich foods like walnuts, chia, and hemp seeds several times a week. Or, get the best of both worlds and include both marine and vegetarian sources of omega-3s in your balanced diet. If you’re looking for other tried-and-true products, we’ve also compiled nutritionist-god hair growth vitamins.
