Omega-3 fatty acids, derived primarily from oily fish, offer a number of health benefits. These key fatty acids may also improve the health and condition of your hair. Adding fish oil or another essential fatty acid supplement to your diet will not impact the condition of the hair already on your head, but may help with hair growth and the health of new hair as it grows.
Types
Omega-3 fatty acids include docosahexaenoic acid or DHA, eicosapentaenoic acid called EPA and alpha-linolenic acid or ALA. DHA and EPA are found in fish oil, while ALA is present in nuts and some vegetable oils. According to the Mayo Clinic, DHA and EPA may offer more health benefits than ALA. Include these fatty acids in your diet by eating more oily fish or taking a fish oil supplement.
Function
Nutritional deficiencies, including a lack of essential omega-3 fatty acids, can result in hair loss and poor hair growth, according to the University of Maryland Medical Center. A fish oil supplement can reduce inflammation in the scalp for better hair growth and less loss. According to the not-for-profit George Mateljan Foundation, dry brittle hair may be a sign of inadequate omega-3 fatty acids.
Considerations
You can increase your intake of beneficial omega-3 fatty acids by including fish in your diet as few as two times a week. Two 4-ounce servings of fatty fish weekly will significantly increase your omega-3 levels, reports the George Mateljan Foundation. If you have concerns about mercury contamination or would prefer a supplement, take one to two fish oil capsules or 1 tablespoon of liquid oil daily, recommends the University of Maryland Medical Center.
Benefits
Adequate omega-3 fatty acid levels may lead to improved hair strength and reduced dryness. You may find that you lose less hair daily when getting appropriate amounts of these essential fatty acids, according to WorldofHair.com. The anti-inflammatory properties of fish oil can improve conditions like eczema, reports George Mateljan Foundation, making it an ideal choice if you have a sensitive or flaky scalp.
Warning
While fish oil is generally considered safe, it can thin your blood at high doses. Consult your physician before taking an omega-3 supplement, particularly if you are at high risk for bleeding, recommends the Mayo Clinic. You should also speak with your doctor if you take medications for high blood pressure, as omega-3 supplementation may lower blood pressure, according to the George Mateljan Foundation.
Member Comments