:max_bytes(150000):strip_icc():format(jpeg)/6000x4000_1772_FishOil-773e338b09b74ece96b2f9b7f9b265d8.jpg)
Omega-3 fatty acids are touted for their ability to support brain, heart and mental health, and now it appears they may promote health in other parts 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 provide some benefits to hair and scalp health.
Omega-3 fatty acids are mainly found in fatty fish such as salmon, tuna, sardines and cod, and are polyunsaturated fats. They also come in two supplement forms – DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which you can get from these fatty fish, as well as algae and ALA (alpha- linoleic acid), which is a plant form that can be supplemented.
Most Americans don’t get enough omega-3s in their diets, which means we’re missing out on nutrients that are great for our overall health. You can also buy Omega-3 supplements, including capsules, liquids, and gummies.
judgment
Fish oil is an excellent source of omega-3 fatty acids. Because omega-3s improve circulation and fight inflammation, omega-3 foods and supplements can 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.
The potential benefits of fish oil for hair health
Omega-3s can benefit your hair health in a variety of ways, including promoting growth. Here’s how these supplements promote hair growth.
Reduce inflammation
There are many causes of hair loss, including hormonal changes (if you’re a new mom, you know this), a nutritionally deficient diet, and chemotherapy. No matter how old you are, it’s always painful. Diet plays a huge role in hair health, and since omega-3s fight inflammation in the body and improve blood circulation, it makes sense that they might play a role in keeping your hair and scalp healthy.
“Omega-3s may help reduce scalp inflammation, promote overall hair health, and improve the fatty acid profile of hair sebum, which can help support hair strength and thickness,” says Jaclyn London, MSN, RD, CDN. Consultant, author and podcast host.
Promote hair growth
One study in rats and mice found that when fermented fish oil containing omega-3s (DHA and EPA) was applied topically for 14 days, hair length increased significantly, even longer than the control minoxidil (a drug) Still longer. Similar hair growth was seen in mice – the animals’ hair increased in length. The DHA in fermented fish oil also helps transition hair follicles into anagen, or anagen.
additional health benefits
Fish oil is known for its heart, brain, and overall health benefits, so adding this nutrient-rich supplement to your daily routine is often a win-win for your body, both inside and out. The health of your skin, hair, and nails often reflects your overall health, so it’s important to make sure you’re getting adequate nutrients, including omega-3s.
Potential Risks of Taking Omega-3
While omega-3 supplements are generally considered safe, there are some things to consider before taking them. If you are taking blood thinners, you should not take omega-3 supplements as they also have blood thinning effects.
Additionally, avoid omega-3 supplements derived from seafood if you are allergic to fish or shellfish. Alternatively, you could try an algae-based supplement, but discuss this with your healthcare provider. Additionally, some people may experience nausea, diarrhea, or indigestion (and fishy burps) after taking fish oil supplements.
When should you take Omega-3s?
It’s best to take omega-3 supplements with meals. This will enhance absorption and minimize any potential gastrointestinal issues. Other than that, there’s no specific meal that’s best. Honestly, anytime you remember to take your supplements is the best.
How Much Omega-3 Should You Take?
Dawn Jackson Blatner, RDN, CSSD, health expert and author of NOW Supplements super food swap, It is recommended to take 460 mg of fish oil for at least six months to see benefits for your hair. She also encourages consumers to look for brands that list ingredients and provide information on how to test for safety, quality and purity.
According to the National Institutes of Health, adequate intake ranges for adults are 1.1 grams of omega-3 (known as ALA) per day for women and 1.6 grams per day for men. Please note that the adequate intake increases to 1.3 grams per day for those who are breastfeeding and to 1.4 grams per day during pregnancy.
Alternatives to Omega-3 Supplements
Instead, get omega-3 from food? So do we. The American Heart Association recommends eating two (3 ounces) servings of fatty fish (such as salmon or sardines) per week. Seafood also provides an excellent source of protein and other important nutrients such as vitamin D.
If you don’t eat seafood, try eating ALA-rich foods like walnuts, chia seeds, and hemp seeds a few times a week. Or get the best of both worlds and include marine and vegetarian sources of omega-3s in a balanced diet. If you’re looking for other proven products, we’ve also rounded up nutritionists’ top picks for hair growth vitamins.
