Top 8 Amazing Benefits of Omega 3 Fatty Acids for Hair Growth

Updated on & Medically Reviewed by Dr Lalitha
Top 8 Amazing Benefits of Omega 3 Fatty Acids for Hair Growth

Are you experiencing hair loss or thinning? This blog is here to help. Our body requires proper nutrients to maintain good health, including omega-3 which provides benefits for hair. When our body lacks the necessary nutrients, it can affect our skin and hair. Poor diet and lifestyle choices can lead to dull, damaged hair, split ends, and hair fall. However, by improving your nutritional intake, you can redeem these issues. Omega-3 is a vital nutrient that you should not overlook for healthy hair.

In this blog, let's explore what omega-3 fatty acids are, their benefits for hair, and how to include them in our daily routine.

What are Omega 3 Fatty Acids?

Omega-3 is a group of essential polyunsaturated fatty acids that are important for maintaining good health. It is known for its high levels of antioxidants and anti-inflammatory properties. Consuming Omega-3 may help improve blood circulation, which can stimulate hair cell formation and increase hair growth.

There are three types of Omega-3 fatty acids:

  1. DHA (Docosahexaenoic acid)
  2. ALA (Alpha-linolenic acid)
  3. EPA (Eicosapentaenoic Acid)

All three types are equally important for human nutrition, with ALA being mainly found in plant sources, and EPA and DHA being found in fish and seafood.

Since our body cannot produce Omega-3 on its own, we need to obtain it through our diet or supplements. There are various Omega-3-rich supplements available in the market.

Amazing Benefits of Omega-3 Fatty Acids for Hair Health

Now, let's see the benefits of omega-3 and its impact on hair health. Here are some ways in which this essential nutrient supports maintaining beautiful and healthy hair:

1. Protects from Sun Damage

Did you know that Omega-3 can protect both your hair and skin from the harmful effects of ultraviolet rays from the sun? Research has shown that it acts as a barrier against free radicals that can damage your hair, making it brittle and dry. Consuming Omega-3 can provide ample protection against the sun, increasing your resistance to other risks that come with excessive UV exposure.

2. Anti-inflammation

Omega-3 fatty acids possess potent anti-inflammatory properties that can reduce scalp inflammation. This can help in relieving conditions such as dandruff, psoriasis, and seborrheic dermatitis, which can lead to hair loss and damage.

3. Promotes Hair Circulation

Omega-3 fatty acids can help increase blood flow to the scalp, which is essential for healthy hair growth. Improved circulation delivers more nutrients and oxygen to the hair follicles, promoting healthier, stronger hair.

4. Booster for Hair Growth

Studies have shown that omega-3 fatty acids can promote hair growth by increasing the production of hair cells. Furthermore, they can also stimulate the production of new hair follicles, leading to thicker and denser hair.

5. Scalp Nourishment

Healthy hair starts at the roots, quite literally! A well-nourished scalp promotes hair growth and prevents dandruff and dryness. Omega-3 fatty acids possess anti-inflammatory properties that can help soothe and moisturize the scalp, creating Ideal conditions for hair follicles to grow.

6. Moisture Retention

Dry and brittle hair is commonly caused by insufficient moisture retention. Omega-3 fatty acids help to preserve the natural oils present in the scalp and hair shaft, preventing them from drying out and becoming prone to breaking. This moisture-retaining effect leaves your hair feeling softer, smoother and more manageable.

7. Reduction of Hair Loss

Hair loss is a common concern for many individuals, and while genetics and other factors play a role, omega-3 can offer some relief. Studies suggest that omega-3 fatty acids help reduce hair loss by strengthening hair follicles and promoting a healthy hair growth cycle. Incorporating omega-3-rich foods into your diet may help minimise excessive shedding and thinning.

8. Improved Hair Texture

Who doesn't want silky-smooth hair that's a dream to run your fingers through Omega-3 fatty acids help to improve hair texture by nourishing the hair shaft and preventing roughness and frizz. Regular consumption of omega-3-rich foods can lead to visibly smoother and more lustrous hair over time.

How to Include Omega-3 in Your Diet?

Having learned about the numerous advantages of omega-3 for hair, you may be curious about how to include this nutrient in your everyday routine.

Here are a few quick and easy ways to increase your consumption of omega-3.

1. Consume Fatty Fish

Fatty fish such as salmon, mackerel, trout, and sardines are excellent sources of EPA and DHA omega-3 fatty acids. To get the benefits of increased hair, try to include these fish into your diet at least twice a week.

2. Include Flaxseeds and Chia Seeds

If you are someone who follows a plant-based diet or is looking for alternative sources of omega-3, flaxseeds and chia seeds can be great options for you. These seeds are rich in ALA, which is a precursor to EPA and DHA. You can easily add them to smoothies, salads, or oatmeal to get their benefits.

3. Add Walnuts to Your Snack List

Walnuts are not only delicious but also packed with omega-3 fatty acids. Snack on a handful of walnuts between meals to give your hair a nutrient-rich boost.

4. Hemp Seeds

They are a great source of ALA and can be added to salads, yogurt, or smoothies.

5. Consider Omega-3 Supplements

If you struggle to meet your omega-3 requirements through diet alone, consider taking omega-3 supplements. Look for high-quality fish oil or biotin supplements to ensure you're getting a sufficient dose of EPA and DHA.

If you've tried everything, but still haven't seen results, consider hair supplements like Advanced Biotin 1000 mcg from ForMen. They can tackle hair fall and promote healthier hair. it is recommended to use the supplements consistently for at least three months for visible results.


Although genetics do play a role in hair loss and thinning, your diet and nutrition are factors that you can control. To provide your hair with the nutritional support it needs and deserves, make sure to consume a steady supply of omega-3. Within a few months, you may begin to notice noticeable changes in thickness, strength, and growth. Get the healthy and lustrous hair you want by adding omega-3 to your daily routine.

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Disclaimer: The information provided on this page is not a substitute for professional medical advice, diagnosis, or treatment. If you have any questions or concerns about your health, please talk to a healthcare professional.

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