If your hair is dry, brittle or falling out, a fatty acid deficiency may have something to do with it. Fish oil and flaxseed both contain omega-3 essential fatty acids, long renowned for their health-giving properties. Although no studies have shown a direct relationship between omega-3 consumption and hair growth, many alternative medicine practitioners believe that it may contribute to the functioning of the systems responsible for hair health.
Omega-3s
Omega-3 essential fatty acids are important for cell growth, heart health and brain function. MayoClinic.com reports that multiple studies show that omega-3 supplements may reduce the risk of heart attack and strokes and lower triglycerides. They have also been used to treat conditions from depression to inflammation to cancer to hair and skin health, but fewer studies exist to assert a definitive link in these areas. Since the body can't manufacture essential fatty acids, you must get omega-3s from your diet or supplements.
Fish Oil
Oily fish including salmon, mackerel, sardines, halibut and cod liver contain the omega-3s docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA. The University of Maryland Medical Center suggests fish oil as a nutritional supplement for the treatment of hair disorders. It is important to choose quality fish or fish oil supplements that have been certified free of mercury, cadmium and lead. Along with the beneficial DHAs and EPAs, some types of fish oil may contain large amounts of vitamin A, which may be dangerous if you are already taking a multivitamin, so check with your doctor before taking it.
Flaxseed
Flaxseed is rich in alpha-linolenic acid, or ALA, an omega-3 fatty acid like DHA and EPA. However, the DHA and EPA in fish oil are more readily absorbed by the body, so you will need a greater dose of flaxseed to get the same benefits. Flaxseed can be taken in capsule form as a supplement, ground and sprinkled on foods like salads and cereals or used in cooking. If you choose ground flaxseedsinstead of flaxseed oil, use them within 24 hours of grinding to ensure potency. Flaxseed is also used as an ingredient in some hair products, but its efficacy has not been confirmed.
Omega-3 Supplements
Most adults can benefit from 1 tbsp. or one to two capsules of fish oil daily. The suggested dose of ground flaxseed for healthy adults is 1 to 2 tbsp., two to three times daily, or 1 to 2 tbsp. or capsules of flaxseed oil daily. Age, sex and other conditions require alternate dosages, so ask your doctor about the right dose for you. Some medications may interact negatively with omega-3 supplements, so consult your health care provider before taking fish oil or flaxseed.
References
- University of Maryland Medical Center; Omega-3 Fatty Acids; Stephen Ehrlich; 2009
- MayoClinic.com; Omega-3 Fatty Acids, Fish Oil, Alpha-Linolenic Acid; 2011
- University of Maryland Medical Center; Hair Disorders; Stephen Ehrlich; 2010
- University of Maryland Medical Center; Flaxseed; Stephen Ehrlich; 2008
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