Fish oil for hair: benefits, use and side effects

Fish oil is an oil extracted from the tissues of fish such as mackerel, herring, sardines, salmon, and trout. It is taken as a dietary supplement in liquid or capsule form and has a high concentration of omega-3 fatty acids. These fatty acids are known to have health benefits such as anti-inflammatory and heart-protective effects. They may also help support hair health. Since fish oil is rich in omega-3 fatty acids, it can reduce scalp inflammation and nourish hair. And if you are worried about hair loss, using fish oil for your hair may be a good idea. But don’t take too much fish oil as it has some side effects.

What is fish oil?

Fish oil is a widely used dietary supplement that is extracted from the tissues of fatty fish such as mackerel, sardines, salmon, trout, and herring. This supplement contains a good amount of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). According to the U.S. Department of Agriculture, about 100 grams of fish oil contains 22.5 grams of omega-3 fatty acids. These omega-3 fatty acids are considered essential because our bodies cannot produce them on their own, so we must get them from food or supplements. Alpha-linolenic acid (ALA), another omega-3 fatty acid, is found in several nuts, seeds, and vegetable oils. You can take these supplements either in liquid form or as capsules.

Fish oil for hair growth

Applying fish oil to your skin can help with dryness and acne. It may also be just what your mane needs. Fermented fish oil extract from mackerel and its component DHA may promote hair growth, according to a 2018 study published in the International Journal of Molecular Sciences.

Additionally, a 2015 study published in the Journal of Cosmetic Dermatology found improvements in hair density in participants who took omega-3 fatty acid and antioxidant supplements for six months.

“Fish oil can promote hair growth primarily through the effects of omega-3 fatty acids, which are essential for maintaining healthy hair follicles,” says cosmetician and skin expert Dr. Jatin Mittal.

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And this is how it works:

• Omega-3 fatty acids improve blood circulation to the scalp. This increased blood flow supplies the hair follicles with more nutrients and oxygen, which supports the growth of strong and healthy hair.
• Omega-3 fatty acids have anti-inflammatory properties that can soothe and reduce scalp inflammation and create a healthier environment for hair growth.
• Omega-3 fatty acids help maintain a healthy scalp by keeping it well nourished and free from problems such as dandruff or excessive dryness, both of which can hinder hair growth.

“If you have fish oil, it can improve the structure of your hair and add extra shine to your curls,” says the expert.

How to use fish oil for hair?

Here’s how you can use fish oil for healthy hair:

1. Eat foods high in omega-3

If you don’t want to take a fish oil supplement, you can also eat a diet rich in omega-3s, which can promote hair health. Fish, especially cold-water fatty fish like mackerel, salmon, tuna and sardines, are good sources of omega-3s, according to the U.S. National Institutes of Health. “Try to eat fatty fish at least two meals a week to get a dose of omega-3s,” recommends Dr. Mittal.

2. Consider taking a fish oil supplement

If your diet doesn’t provide you with enough omega-3 fatty acids, your doctor may recommend taking a fish oil supplement. The two main omega-3 fatty acids found in fish oil, EPA and DHA, should be included in a high-quality supplement. Fish oil capsules are easy to take and come in a variety of dosages. “Follow the dosing instructions on the label. But in general, 1,000 to 2,000 mg daily is common for healthy hair,” the expert says. Some prefer liquid fish oil because it’s easier to take. A typical dosage is 1 to 2 teaspoons daily.

3. Topical application

You can take liquid fish oil and massage the oil into your scalp using gentle, circular motions. After leaving it on for 30 to 60 minutes, you can wash your hair with shampoo to remove the oil. However, before using fish oil topically, do a patch test to make sure you don’t have an allergic reaction. Also, fish oil has a strong odor, so wash your hair thoroughly to remove any lingering odor.

What are the side effects of fish oil?

Fish oil can be beneficial for your hair, but there may be some side effects –

• High doses of fish oil supplements can cause gastrointestinal upset, including nausea, diarrhea, and indigestion.
• Some people may notice a fishy aftertaste after taking fish oil supplements.
• Applying fish oil directly to the scalp may cause allergic reactions in some people and may result in itching, redness or irritation.
• Some of the fish oil supplements may contain heavy metals such as mercury, so choose only high-quality, purified supplements.

Fish oil can be good for hair, especially for promoting hair growth. Besides eating fish rich in omega-3 fatty acids, you can take fish oil supplements or apply it topically. However, follow your doctor’s dosage instructions to avoid side effects.