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Fish Oil and Hair Health: What You Need to Know

  • Writer: Smita Singh
    Smita Singh
  • 3 days ago
  • 2 min read

Everyone wants strong, healthy, shining hair. While oils, shampoos, and treatments play a role, proper hair health starts from the inside. One supplement that's getting much attention in hair care is fish oil. But is it helping?

It's time to look at the benefits of fish oil for your hair and what you should know before including it in your routine.

What is Fish Oil?

​Fish oil is a supplement rich in omega-3 fatty acids, especially:

  • EPA (Eicosapentaenoic Acid)

  • DHA (Docosahexaenoic Acid)

These healthy fats can be found in oily fish such as salmon, sardines, and mackerel. Your body can't make omega-3s on its own; therefore, they must be sourced from supplements or food sources.

How Fish Oil Benefits Hair Health

Here's how fish oil may support stronger, healthier hair:

1. Promotes Hair Growth

Omega-3s can improve blood flow to the Scalp. Which means that more oxygen and nutrients are supplied to the hair follicles. This could lead to healthier hair growth and speed up the process over time.

2. Reduces Inflammation in the Scalp

Inflammation can cause damage to hair follicles and slow the growth. Fish oil's anti-inflammatory properties help to create a healthier environment for hair growth, especially in those with problems with their Scalp, such as dandruff or Psoriasis.

3. Improves Hair Strength & Shine

Omega-3 fatty acids nourish hair from within, increasing the texture, elasticity, and shine. They can also help reduce breakage as well as split ends.

4. Helps Reduce Hair Thinning

Fish oil is a great way to balance hormones and decrease the effects of oxidative stress. These are the two leading causes of hair loss, especially among women.

How to Take Fish Oil for Hair

  • Dosage: Most people take 500mg-1000mg daily. Be sure to read the label or talk to a physician regarding your requirements.

  • Form: It's offered in softgels, liquid forms, or chewables with flavoured flavours. Select the best option for you.

  • When eaten: Take it with meals for better absorption and to prevent any aftertaste of fish.

What to Look for in a Fish Oil Supplement

All fish oils aren't the same. For best results, look for:

  • High EPA & DHA content

  • Molecularly distilled to ensure the purest quality (to eliminate mercury and toxic substances)

  • No artificial additives or fillers

  • Capsules coated with enteric (helps keep out unnatural burps)

Are There Any Side Effects?

   Fish oil is generally safe, but in some cases, you might experience:    

  • Mild stomach upset

  • A fishy taste or burps

  • Allergic reaction (if you're allergic to fish)

TIP: Start by taking a small dose, then gradually increase. If you're taking medication or suffer from a medical condition, you should consult your doctor first.

Final Thoughts

Fish oil isn't a miracle cure, yet it could be a beneficial supplement to hair health. Improved scalp condition, reducing inflammation, and nourishing hair follicles can help build an ideal base for hair to grow healthy and strong.

If you're suffering from dryness, thinning hair, or slow growth, adding a fish oil supplement to your daily routine might be worth trying alongside a healthy diet, water intake, and managing stress.


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