Fish oil for hair: Benefits, How to use and side effects

Fish oil is an oil extracted from the tissues of fish such as mackerel, herring, sardines, salmon, and trout. Consumed as a dietary supplement, either in liquid form or capsules, it has a high concentration of omega-3 fatty acids. These fatty acids are known for offering health benefits like lowering inflammation and protecting the heart. They may help in supporting hair health as well. Since fish oil is packed with omega-3 fatty acids, it may help in reducing scalp inflammation and nourishing tresses. And if hair loss is a concern, using fish oil for hair may be a good idea. But don’t have fish oil in excess, as it has some side effects.

What is fish oil?

Fish oil is a widely consumed dietary supplement derived from the tissues of fatty fish such as mackerel, sardines, salmon, and trout, and herring. This supplement contains a good amount of omega-3 fatty acids, especially eicosapentaenoic (EPA) and docosahexaenoic (DHA) acids. About 100 grams of fish oil has 22.5 grams of omega-3 fatty acids, as per the US Department of Agriculture. These omega-3 fatty acids are considered essential because our bodies cannot generate them on their own and so, we must obtain them through diet or supplements. Alpha-linolenic acid (ALA), another omega-3 fatty acid, found in several nuts, seeds, and vegetable oils. You can have these supplements either in liquid form or as a capsule.

Fish oil for hair growth

Using fish oil for skin can help deal with dryness and acne. It can also be what your mane wants. Fermented fish oil extract derived from mackerel and its component DHA may promote hair growth, as per a research published in the International Journal of Molecular Sciences in 2018.

Also, during a 2015 study published in the Journal of Cosmetic Dermatology, an improvement in hair density of the participants who used supplements with omega-3 fatty acids and antioxidants for six months was noticed.

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

Here’s how it works:

• Omega-3 fatty acids help improve blood circulation to the scalp. This increased blood flow delivers more nutrients and oxygen to the hair follicles, which help in supporting the growth of strong, and healthy hair.
• Omega-3s have anti-inflammatory properties that can help soothe and reduce inflammation in the scalp, and create a healthier environment for hair growth.
• Omega-3s contribute to maintaining a healthy scalp by keeping it well-nourished and free from issues like dandruff or excessive dryness, both of which can hinder hair growth.

“If you have fish oil, it can help in improving texture of your hair, and add shine to your tresses too,” says the expert.

How to use fish oil for hair?

Here’s how to include fish oil for healthy locks:

1. Consume foods high in omega-3s

If you don’t want to take a fish oil supplement, you can eat an omega-3-rich diet that can help support good hair health. Fish, especially cold-water fatty fish, such as mackerel, salmon, tuna, and sardines are good sources of omega-3 fatty acids, as per the US National Institutes of Health. “Try to consume at least two meals of fatty fish every week to get a dose of omega-3 fatty acids,” suggests Dr Mittal.

2. Consider taking a fish oil supplement

If your diet is not providing you with enough omega-3 fatty acids, your doctor may tell you to consider having a fish oil supplement. The two main omega-3s found in fish oil, EPA and DHA, should be present in a high-quality supplement. Fish oil capsules are easy to take and are available in various dosages. “Follow the dosage instructions on the label. But generally, 1,000 mg to 2,000 mg daily is common for hair health,” says the expert. Some may prefer liquid fish oil for ease of consumption. A typical dosage is 1 to 2 teaspoons daily.

3. Topical usage

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. But perform a patch test before applying fish oil topically to ensure you don’t have an allergic reaction. Also, fish oil has a strong odour, so ensure you wash your hair thoroughly to remove any lingering smell.

What are the side effects of fish oil?

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

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

Fish oil can be great for hair, especially for promoting hair growth. Apart from eating fish full of omega-3 fatty acids, you can consume fish oil supplements or apply it topically. But follow the dosage instructed by your doctor to avoid any side effects.