Is Fish Oil Good for Hair? A Dietitian Explains

Touted for its ability to support brain, heart, and mental health, omega-3 fatty acids now look like they may also boost health in other areas of the body. Because fighting inflammation is one of the key ways that these fatty acids are beneficial, we wondered if they might also provide some perks for hair and scalp health. 

Found primarily in fatty fish like salmon, tuna, sardines, and cod, omega-3 fatty acids are a type of polyunsaturated fat. They also come in two supplement forms—DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which you’ll get in those fatty fish, as well as algae and ALA (alpha-linolenic acid), which is the plant form and can be found in foods like walnuts, hemp and chia seeds, and soybeans.

Most Americans do not get enough omega-3 in their diets, meaning we’re missing out on a nutrient that could do so much for our overall health. You can also get omega-3s in supplement form in capsules, as a liquid, and in gummies. 

Potential Hair Health Benefits of Fish Oil

Omega-3s can benefit your hair health in several ways including promoting growth. Here’s how these supplements may boost hair growth.

Reduction in Inflammation

Hair loss happens for many reasons, including changes in hormones (if you’re a new mom, you know), a diet lacking in nutrients, and chemotherapy. And it’s always distressing, no matter your age. Diet plays a huge role in the health of one’s hair and because omega-3s fight inflammation in the body and improve blood circulation, it makes sense that they could potentially play a role in keeping our hair and scalp healthy.

“Omega-3’s may help to reduce inflammation in the scalp, promoting healthier hair overall, and improving the fatty acid profile in hair sebum, which helps to support hair strength and thickness,” says Jaclyn London, MS, RD, CDN, a nutrition consultant, author, and podcast host. “Since these fatty acids are involved in gene expression and cell signaling pathways, they can also influence hair growth cycles, reduce hair loss, and protect hair cells from damage.”

Promotion of Growth Phase of Hair

One study on rats and mice found that when fermented fish oil containing omega-3 (both DHA and EPA) was applied topically for 14 days, it significantly increased the length of the hairs, even more than the control, which was Minoxidil (a medication that helps promote hair growth). Similar hair growth was also shown in mice—the hair length in these animals increased. The DHA in the fermented fish oil also helped shift the hair follicles into the anagen, or growth phase for hair. 

Additional Health Benefits

Fish oil is celebrated for its health benefits surrounding heart, brain, and overall health, so adding this nutrient-rich supplement to your routine is generally a win-win for your body—inside and out. The health of your skin, hair, and nails is typically reflective of your overall health picture, so making sure that you’re getting all adequate nutrients, including omega-3s, is key.

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’re on blood thinners, you should not take an omega-3 supplement because they also have a blood thinning effect.

Also, if you’re allergic to fish or shellfish, avoid omega-3 supplements derived from seafood. Alternatively, you could try an algae-based supplement but discuss it with a healthcare provider. Additionally, some people might experience nausea, diarrhea, or indigestion (and fishy burps) after taking fish oil supplements. 

When Should You Take Omega-3?

It’s best to take omega-3 supplements with a meal. This will enhance absorption and minimize any potential gastrointestinal issues. Other than that, there’s no specific meal that is best. Honestly, whenever you remember to take your supplement is best.

How Much Omega-3 Should You Take?

Dawn Jackson Blatner, RDN, CSSD, a wellness expert for NOW supplements and author of The Superfood Swap, recommends taking at least 460 mg of fish oil for six months to see a benefit to hair. She also encourages consumers to look for brands that list ingredients and offer information about how they test for safety, quality, and purity.

According to the National Institutes of Health, the adequate intake for adults ranges from 1.1 grams of omega-3s (as ALA) for women and 1.6 grams per day for men. Note that the adequate intake increases to 1.3 grams per day for lactating people and 1.4 grams per day during pregnancy.

Alternatives to Omega-3 Supplements

Rather get your omega-3s from food? Us too. The American Heart Association recommends eating two (3-ounce) servings of fatty fish (like salmon or sardines) each week. Seafood also provides an excellent source of protein and other important nutrients like vitamin D.

If you don’t eat seafood, incorporate 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-3 in your balanced diet. We also rounded up dietitians’ go-to hair growth vitamins if you’re looking for other proven products.