Key Benefits of Fish Oil for Hair Health and Growth

As per the study by the Journal of the American Academy of Dermatology, 40% of women suffer hair loss by the age of 50 years. Hair loss leads to baldness. Fish oil for hair is one of the most effective methods to prevent hair loss due to its high Omega 3 content.

Fish oil is an oil extracted from the tissues of fish such as mackerel, herring, sardines, salmon, and trout. Consumed as a dietary supplement, either in liquid form or capsules, it has a high concentration of omega-3 fatty acids. These fatty acids are known for offering health benefits like lowering inflammation and protecting the heart. They may help in supporting hair health as well. Since fish oil is packed with omega-3 fatty acids, it may help in reducing scalp inflammation and nourishing tresses. And if hair loss is a concern, using fish oil for hair may be a good idea. But don’t have fish oil, as it has some side effects.

What is fish oil?

Fish oil is a widely consumed dietary supplement derived from the tissues of fatty fish such as mackerel, sardines, salmon, and trout, and herring. This supplement contains a good amount of omega-3 fatty acids, especially eicosapentaenoic (EPA) and docosahexaenoic (DHA) acids. About 100 grams of fish oil has 22.5 grams of omega-3 fatty acids, as per the US Department of Agriculture. These omega-3 fatty acids are considered essential because our bodies cannot generate them on their own and so, we must obtain them through diet or supplements. Alpha-linolenic acid (ALA), another omega-3 fatty acid, found in several nuts, seeds, and vegetable oils. You can have these supplements either in liquid form or as a capsule.

The benefits of Omega 3 for hair and skin can delay the signs of aging. Not only this, fish oil has many essential vitamins and minerals, including vitamin A, vitamin D, selenium, and retinol. It is available in the market in the form of capsules or as liquids.

Is it good for hair loss?

Most research into fish oil has investigated the possible effects on hair loss. While these studies have been small, their results suggest that fish oil may promote hair growth. The oil may have this effect by causing hair to enter its growth phase or stay there for longer.

Hair grows in four stages: anagen, catogen, telogen, and exogen, and the anagen stage is when growth happens. A 2018 study in animals found that fermented mackerel oil increased the amount of time that hair spent in the anagen phase. It is worth noting that this finding may not apply to humans.

However, a 2015 study with 120 female participants found that a supplement containing omega-3s and omega-6s reduced the amount of hair in the rest, or telogen, stage, and increased the amount in the growth stage. Compared with a control group, the participants who had taken the supplement for 6 months reported less hair loss and more growth. While this result seems promising, determining whether fish oil can reliably support hair growth in anyone will require further research.

Is fish oil good for thinning hair?

Fish oil might help with thinning hair for the same reasons that it might help with hair loss. If hair spends more time in its growth stage, this might give a person the appearance of having more hair. In addition, the 2015 study found that the supplement containing omega-3s and omega-6s led to greater hair diameter and density after 6 months, according to the reports of participants.

Fish oil for hair growth

Using fish oil for skin can help deal with dryness and acne. It can also be what your mane wants. Fermented fish oil extract derived from mackerel and its component DHA may promote hair growth, as per a research published in the International Journal of Molecular Sciences in 2018.

Also, during a 2015 study published in the Journal of Cosmetic Dermatology, an improvement in hair density of the participants who used supplements with omega-3 fatty acids and antioxidants for six months was noticed.

Here’s how it works:

• Omega-3 fatty acids help improve blood circulation to the scalp. This increased blood flow delivers more nutrients and oxygen to the hair follicles, which help in supporting the growth of strong, and healthy hair.
• Omega-3s have anti-inflammatory properties that can help soothe and reduce inflammation in the scalp, and create a healthier environment for hair growth.
• Omega-3s contribute to maintaining a healthy scalp by keeping it well-nourished and free from issues like dandruff or excessive dryness, both of which can hinder hair growth.

Fish Oil Benefits for Hair

Many people take fish oil supplements for healthy hair. As per a study, women who take fish oil along with antioxidants have increased hair density.

Fish oil benefits the hair follicles by increasing the blood flow to the follicles, leading to an increased supply of nutrients. This action will promote hair growth. This is also proved in a study, where women who applied fish oil had more hair growth.

Here are 10 fish oil benefits for hair.

1. Promotes Hair Growth

Fish oil improves the blood supply to the hair follicles. It enhances the supply of all essential nutrients, leading to hair growth.

2. Enhances Growth Cycle

It also prevents graying of hair and improves the hair growth cycle over time. You can see the changes after taking fish oil capsules for 3 months.

3. Improves Hair Density

Omega 3 can improve hair density, which reverses the symptoms of baldness.

4. Increases Thickness of Hair Shafts

Fish oil for hair thickness works by increasing the thickness of the hair shaft. As per a study, women who took fish oil supplements for 6 months developed thicker hair. It results in thick individual hair strands over time, which gives the appearance of more hair on the head.

5. Balances Sebum Production on the Scalp

You can regulate the amount of oil the scalp produces by taking fish oil capsules. The balance of the sebum (oil) production on the scalp will contribute to reduced inflammation and scalp irritation.

6. Improves Luster and Shine

As hair follicles receive more nutrients, hair health improves, leading to lustrous, shiny and healthy hair.

7. Prevents Infections

Fish oil supplements also prevent scalp infections and hair follicle infections that can lead to hair loss.

8. Reduces Scalp Irritation and Dandruff

It reduces itchy scalp and dandruff by regulating the oil production on the scalp.

9. Nourishes Dry Scalp

Omega 3 nourishes and conditions a dry, flaky scalp. It makes hair stronger and healthier.

10. Prevents Hair Loss and Thinning

Fish oil capsules benefits for hair include preventing hair loss, thinning of hair, and baldness. They also repair the damage of hair that occurs due to the daily use of chemicals or heating appliances.

How to use fish oil for hair?

Here’s how to include fish oil for healthy locks:

1. Consume foods high in omega-3s

If you don’t want to take a fish oil supplement, you can eat an omega-3-rich diet that can help support good hair health. Fish, especially cold-water fatty fish, such as mackerel, salmon, tuna, and sardines are good sources of omega-3 fatty acids, try to consume at least two meals of fatty fish every week.

2. Consider taking a fish oil supplement

If your diet is not providing you with enough omega-3 fatty acids, your doctor may tell you to consider having a fish oil supplement. The two main omega-3s found in fish oil, EPA and DHA, should be present in a high-quality supplement. Fish oil capsules are easy to take and are available in various dosages. “Follow the dosage instructions on the label. But generally, 1,000 mg to 2,000 mg daily is common for hair health,” says the expert. Some may prefer liquid fish oil for ease of consumption. A typical dosage is 1 to 2 teaspoons daily.

3. Topical usage

You can take liquid fish oil, and massage the oil into your scalp using gentle, circular motions. After leaving it on for 30 to 60 minutes, you can wash your hair with shampoo to remove the oil. But perform a patch test before applying fish oil topically to ensure you don’t have an allergic reaction. Also, fish oil has a strong odor, so ensure you wash your hair thoroughly to remove any lingering smell.

How Much Fish Oil (Omega 3) Should You Take?

Depending upon your health status, a consulting doctor will advise you to take fish oil supplements. Although, in general, up to 5000 mg of Omega 3 supplements can be safely taken daily. Fish oil supplements should be taken for at least 12 weeks to achieve health benefits, up to a 6-gram daily dose for adults. Fish oil products typically provide 180-465 mg of EPA and 120-375 mg of DHA per capsule.

Precautions While Taking Fish Oil

Though fish oil supplements are safe, they can have mild side effects in some people. If you consume fish oil of more than 3 grams daily, you may face an increased risk of bleeding. The other possible side effects of fish oil include:

• Bad smelling breath and sweat
• Fishy taste
• Bleeding
• Heartburn
• Nose bleed
• Nausea
• Diarrhea
• Indigestion

Fish oil can prevent blood clotting, so it is not suitable for

• People with bleeding disorders
• Patients who are on anti-blood-clotting medicines like warfarin
• Individuals with high blood pressure
• Women taking contraceptive pills

When to contact a doctor

Hair loss and thinning can be distressing and affect self-esteem. If a person notices unexplained hair loss, it may help to speak with a doctor. Sometimes, hair loss results from hormonal changes caused by menopause or an underlying health condition, such as polycystic ovary syndrome (PCOS).

If a person has hair loss and any of the following symptoms, they should contact a healthcare provider:

• irregular or no periods
• unexplained weight gain
• acne
• oily skin or hair

Summing Up on Fish Oil for Hair

Incorporating fish oil into your routine may offer significant benefits for hair health. Rich in omega-3 fatty acids, fish oil can improve scalp circulation, reduce inflammation, and nourish hair follicles, promoting stronger, healthier hair. Whether consumed through diet or supplements, fish oil has been linked to hair growth, enhanced hair density, and a reduction in thinning and hair loss. Additionally, its ability to balance sebum production, prevent infections, and maintain a healthy scalp further supports hair vitality.

However, while fish oil shows promise, it’s essential to consider potential side effects, particularly for individuals with certain health conditions or those taking specific medications. It’s always advisable to consult with a healthcare provider before starting supplementation, especially for those with underlying medical issues.

For those looking to improve their hair health, fish oil can be a valuable addition to a balanced diet or hair care routine, contributing to long-term benefits and helping to keep hair vibrant, thick, and strong.