Hair, Skin & Nails 5 MIN READ 705 VIEWS March 21, 2022

Omega-3 For Hair Growth — How Supplements Work

Written By healthkart

omega 3 for hair

Omega 3 fatty acids are a group of essential fatty acids required to ensure the proper functioning of the body. They carry out several essential tasks such as regulating the flow of blood, eliminating triglycerides, lowering blood pressure, etc. that keep us healthy and fat. Omega-3 for hair is primarily available in three different forms, which are:

  • Alpha-linolenic Acid: This form of Omega-3 fatty acids needs to be converted into either EPA or DHA in order to be fully absorbed by the body.
  • Eicosapentaenoic Acid: Also known as EPA, these acids are required to maintain optimal functioning of the eyes, and prevent diseases like age-related macular degeneration.
  • Docosahexaenoic Acid: These acids are required to ensure the proper functioning of the heart. Common sources include canola, flaxseed, and seafood

Common Benefits of Omega 3 for Hair 

omega 3 for hair

Omega-3 for hair is useful for several functions such as heart health, reducing inflammation in joints, improving the symptoms of mood disorders etc. Polyunsaturated fatty acids such as Omega 3 and Omega 6 fatty acids are responsible for the release of certain hormones such as prostaglandins which are useful for boosting the action of the immune system by enhancing the functions of killer white blood cells and reducing the inflammatory response of the body. 

Additionally, regular supplementation of omega supplements for hair growth is also useful for triggering a chemical response in our body that counters the symptoms of mental disorders such as chronic anxiety. This is primarily done by increasing the secretion of feel-good hormones such as serotonin or dopamine. 

Hair Growth Using Omega 3 Supplements

omega 3 for hair

Growing hair with Omega is a fairly simple process. It is divided into four basic stages such as anagen, catagen, telogen, and exogen. The first stage, i.e anagen is wherein the hair follicles get stimulated due to the oxygen, keratin, and blood circulation in the body and begin to start growing.  It was found that the regular supplementation of certain polyunsaturated fatty acids was beneficial in promoting the growth of hair during this stage.

Consuming the best omega for hair can cause your hair to remain in the anagen stage for longer periods of time which can be useful for countering complications such as hair fall. Fish oil, primarily mackerel oil, was found to be the most effective form of Omega-3 fatty acids to promote best hair growth

The consumption of Omega-3 for hair has also been associated with improved blood circulation, which leads to stimulation of hair cell formation, thereby boosting hair growth. It was found that the polyunsaturated fatty acids such as Omega for hair and Omega 6 also had an adverse effect wherein they reduced the amount of hair during the telogen stage, making anagen more effective. 

Topical Supplementation of Omega 3 for Hair Growth

omega 3 for hair

You can also try experimenting with the tropical application of Omega-3 for hair. This primarily helps in promoting the repair of hair tissues since it interacts directly with the damaged hair roots and works on fixing the issue right from the top. Combined with a healthy form of nutrition-based supplementation, Omega 3 fatty acids were found to restore the symptoms of minimally extensive hair damage. 

Omega supplements for hair growth can also be useful in increasing the natural levels of biotin in our bodies. Biotin is a vitamin that is responsible for stimulating the growth of the hair during the anagen phase and maintaining its lustre in the telogen phase. It has also been associated with reducing the risk of hair fall. Combining supplementation with topical application of fish oil is also beneficial for maintaining the shine and texture of your hair. 

Precautions for Topical Application

omega 3 for hair

There are certain things that you must keep in mind while opting for the topical application of Omega-3 for hair rich oils such as fish oils. These supplements have a naturally foul odour, and even the most processed fish oils leave behind a distinct fishy smell that can linger around on your hair. Since most Omega-3 fatty acid supplements take a minimum of six months to come into full effect, it is advised that you stick more to the nutritional supplementation of these fatty acids and go for topical application for best hair growth only when absolutely necessary. 

Sources of Omega 3 for Hair

omega 3 for hair

Given below are a few natural sources of Omega for hair that you can include in your diet: 

1. Seafood: Fishes such as mackerel, herring, tuna, and sardines that are primarily found in cold water regions are an excellent source of Omega for hair and Omega-6 fatty acids. They have been known to be beneficial in reducing the inflammatory response of the skin and improving conditions of ageing such as fine lines, wrinkles, and dark spots by ensuring the adequate hydration of the skin. Apart from Omega-3 fatty acids, these fish are also a good source of essential nutrients such as Zinc and Vitamin E. 

2. Walnuts: Walnuts are one of the most potent sources of Omega for hair, especially for those who follow specific diets such as vegetarianism and veganism. They are full of essential nutrients such as potassium, vitamin C, Vitamin E, etc which can be useful for improving the function of the skin barrier and protecting us from the harmful ultraviolet rays of the sun, while also preventing heart disease.

3. Flaxseeds: Flax seeds are one of the richest sources of Omega for hair. They are also rich in other nutrients such as Vitamin E, manganese, and selenium. They are very useful for those who are trying to lose weight as well since they contain a lot of dietary fibre – this can be beneficial in improving digestion and promoting gut health. You can include them in your diet by using them as topping for your salads or even incorporating them into protein smoothies and such.

4. Sunflower seeds: Sunflower seeds have a reputation for being one of the lowest cholesterol foods while having a rich reserve of essential nutrients like linoleic acid and Vitamin E. They are the best omega for hair and are useful for reducing the natural inflammatory response of the body, regulating blood sugar levels, and controlling the absorption of nutrients from your meal. This source of Omega supplements for hair growth prevents complications such as insulin spikes and is really beneficial for those diagnosed with type 2 diabetes. The potential anti-inflammatory and antioxidant benefits are also useful for reducing the signs of ageing in our skin. 

Things You Need to Consider Before Buying Omega 3 Supplements

omega 3 for hair

1. Dosage: Commonly found Omega supplements for hair growth such as fish oil or cod liver oil often have their nutritional values listed along with all the other compounds present in them – which means that even if you purchase a 500 mg supplement, you might not be getting more than 100 mg of fatty acids. Always ensure to check the Omega-3 fatty acid content in your product before purchasing them.

2. Date Of Manufacture:  Omega 3 based hair growth supplements are primarily synthesized from sources such as fish, which makes them extremely prone to going rancid. In such cases, not only does the supplement smell bad, but it could also lead to complications such as food poisoning. Make sure to check your hair growth supplements manufacturing date and see if it is a fresh source of Omega-3 fatty acids.


A majority of the Indian population consumes natural vegetable oils and fatty substances that can only provide us with Omega 6 acids, which is why we need to get more Omega-3 for hair. We hope this article has provided you with sufficient information regarding the role of Omega 3 for hair.

Read these next