Omega 3 for Hair: How Does It Help You?

HK Vitals

Medically Reviewed By Dr. Aarti Nehra

As you consider the various supplements and remedies to promote hair growth and thickness, one essential fatty acid often gets overlooked. Omega 3, the same healthy fat found in fish and flax seeds that benefits your heart and brain, also nourishes your hair follicles. New studies show some benefits of omega 3 for hair, where it helps  stimulate hair growth and reduce inflammation that leads to hair loss.

Getting more omega-3 in your diet is an easy way to support hair health and possibly see new hair growth. The omega3 fats EPA and DHA help regulate the hair growth cycle and promote the development of stronger, healthier hair follicles. Omega-3 also improves blood circulation in the scalp, ensuring hair follicles get the oxygen and nutrients they need.

While supplements can help increase your omega-3 intake, the best sources are fatty fish like salmon, sardines, and mackerel. Adding just two to three servings of fish per week can provide significant amounts of omega 3 to benefit both your hair and overall health. 

Omega 3 Overview

Omega-3 fatty acids are essential nutrients that provide many health benefits. They are necessary for normal growth and development, especially for brain and eye development in infants. Omega-3 also helps reduce inflammation in the body and lower the risk of chronic diseases.

1. Heart Health

Omega-3 are best known for their role in heart health. They can help lower high triglyceride levels, high blood pressure, and the risk of abnormal heart rhythms. Omegas may also slow the buildup of plaque in the arteries and reduce the risk of heart disease. The American Heart Association recommends eating fish high in omega-3s at least twice a week.

2. Brain Health

Omega 3 is vital for brain health and development. They help build and repair brain cells, and they are important for learning, memory, and cognitive performance. Omega-3 deficiency is linked to a higher risk of depression, ADHD, Alzheimer’s disease, and other brain disorders. Consuming more omega-3s from fatty fish or fish oil supplements may help boost brain health and possibly slow mental decline as you age.

3. Healthy Skin and Hair

Is omega 3 good for hair and skin? Yes! Omega 3 nourishes skin, hair, and nails from within. They help keep skin hydrated, reduce inflammation, and may help protect against sun damage. Omega-3 deficiency can lead to dry skin, eczema, and hair loss. Supplementing with fish oil or consuming more omega-3-rich foods promotes hair growth and gives your skin and hair a healthy glow.

Omega-3 fatty acids provide a multitude of benefits for your health, appearance and general wellbeing. Consuming fish high in omega-3s, such as salmon, mackerel and sardines, as well as plant-based sources like flax seeds and chia seeds, will help ensure you get enough of these vital nutrients.

How Omega-3 Promotes Hair Growth and Strength?

Omega 3 benefits for hair revolve around nourishment for hair follicles and promoting hair growth. Consuming adequate amounts of omega 3, especially EPA and DHA, can help prevent hair loss and stimulate new hair growth.

1. Reduces Inflammation

Omega 3 is anti-inflammatory, meaning they help reduce inflammation in the body and scalp. Chronic inflammation can damage hair follicles and cause hair loss, so decreasing inflammation promotes an optimal healthy environment for hair growth.

2. Helps Moisturize Hair and Scalp

Omega 3 helps keep hair and scalp hydrated by increasing sebum production. Sebum is the body’s natural oil that moisturizes hair and skin. Well-hydrated hair is less prone to breakage and dryness. A moisturized scalp also has a healthy microbial environment that supports hair follicles.

3. May Help Increase Hair Density and Diameter

Omega 3 supplements or a diet high in fatty fish can lead to faster hair growth, increased hair density, and larger hair diameter. These supplements can promote thicker hair by reducing inflammation, improving scalp health, increasing blood circulation to hair follicles, and preventing dryness, ultimately creating a more favorable environment for robust hair growth. Omega-3s also play a role in maintaining hormonal balance, supporting overall health, and providing essential nutrients that contribute to thicker, healthier hair strands. 

4. May Help Prolong the Anagen Growth Phase

Omega 3 helps extend the anagen phase, which is the active growth phase of hair follicles. Prolonging this phase results in longer, faster hair growth over time. Most people’s anagen phase lasts 2 to 7 years, but omega 3s can help maximize your hair’s growth potential during this stage.

In summary, omega 3 fatty acids nourish hair follicles through reducing inflammation, improving blood circulation, moisturizing hair and scalp, increasing hair density and diameter, and prolonging the anagen growth phase. For the health and vitality of your hair, aim for 1 to 3 grams of omega 3s per day from whole foods or supplements.

Tips for Getting More Omega 3 in Your Diet for Healthier Hair

To promote hair growth and health, focus on getting more omega-3 fatty acids in your diet. Omega-3 has anti-inflammatory effects and provide essential nutrients for hair follicles.

1. Eat More Fatty Fish

Fatty fish like salmon, mackerel, sardines and herring are excellent sources of omega-3 fatty acids. Aim for 2-3 servings of fatty fish per week. The omega-3 found in fish contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which help reduce inflammation in the body and promote hair growth.

2. Add Chia and Flax Seeds

For plant-based sources of omega-3, add chia seeds and ground flax seeds to your diet. They contain alpha-linolenic acid (ALA), which your body can convert to EPA and DHA. Sprinkle 1-2 tablespoons of chia or flax seeds on yogurt, oatmeal, salads or smoothies a few times a week. Their mild nutty flavor works well in many foods.

3. Consider Supplements

If you do not eat much fish or plant sources of omega-3, fish oil or algal oil supplements are a convenient option. Look for a high-quality product that provides at least 500 mg of EPA and DHA per serving. For some, supplements may be required to achieve ideal omega-3 levels for hair growth and health. However, getting nutrients from whole foods is best when possible.

4. Review Your Omega-6 Intake

In addition to increasing omega-3, review your intake of omega-6 fats, which are pro-inflammatory in excess amounts. Common sources include corn, safflower, sunflower, peanut, and soybean oils. Aim for a balanced ratio of omega-3 to omega-6 close to 1:1 or 2:1 for optimal health and hair growth. Reducing processed foods and vegetable oils can help decrease your omega-6 consumption.

Following these tips to boost your omega-3 intake and balance your omega-3 to omega-6 ratio can have significant benefits for hair growth and health from the inside out. Be patient and consistent, as it can take months of improved nutrition to stimulate new hair growth. But the rewards of a healthy diet and scalp environment will be well worth it.


By consuming foods high in omega 3 like fatty fish, chia seeds, flax seeds and walnuts or taking a daily fish oil supplement, you can nourish your hair follicles from within. The anti-inflammatory effects and increased circulation will stimulate new hair growth and reduce hair loss over time. 

While genetics do play a role in hair loss and thinning, diet and nutrition are factors within your control. Give your hair the nutritional support it needs and deserves with a steady supply of omega 3. In just a few months, you may start to see noticeable changes in thickness, strength and growth. 

Healthy, lustrous hair can be yours by making this one simple change. Why wait any longer? Start reaping the benefits of omega-3 today for the hair you’ve always wanted.

HK Vitals


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