One of the most exciting benefits touted for omega-3 fatty acids, which are abundant in fish oil, is their ability to aid in the growth of long, lustrous locks.
“Because omega-3 fatty acids are not produced by the body, they must be obtained through food or supplementation,” explains Lynne J. Goldberg, MD, director of the hair clinic at Boston Medical Center in Massachusetts. DHA and EPA are found in fish and seafood, while plant-based foods such as walnuts and flaxseed contain alpha-linolenic acid, or ALA, which is converted into EPA and DHA in a fraction of the population, according to the National Institutes of Health. Omega-3 proponents assert that consuming sufficient amounts can aid in feeding follicles and hair growth.
Do Omega-3 Fatty Acids Promote Hair Growth?
In terms of supplementation, few studies have been conducted on the relationship between omega-3 fatty acids and hair growth, and even fewer on fish oil in particular.
One small study published in the February 2017 issue of the Journal of Clinical and Aesthetic Dermatology examined ten participants with androgenetic alopecia (commonly referred to as male-pattern baldness, which can affect both men and women, according to MedlinePlus) who were each given a twice-daily supplement containing a combination of fish oil, flaxseed oil, antioxidants, and melatonin. After approximately six months, eight individuals (representing 80% of participants) experienced an increase in hair. It’s critical to remember, however, that this was a small study with no placebo group.
A previous study involving 120 participants was published in the Journal of Cosmetic Dermatology in 2015. It compared a group of people who took a supplement containing fish oil, vitamins C and E, and other ingredients to a control group. After six months, 62% of the supplement group experienced an increase in hair density, compared to 28% of the control group. Perhaps unexpectedly, more than half of the women in the control group reported an increase in hair growth when comparing before and after scalp photos. “I truly believe that additional data and research are necessary to comprehend the potential mechanism,” says Dr. Goldberg, who was not involved in either study.
Supplements may include fish oil or omega-3 fatty acids in addition to other ingredients, such as antioxidants. These ingredients may work synergistically, so we shouldn’t assume that taking fish oil or omega-3 fatty acids alone in a supplement will result in hair growth.
In terms of topical application, a September 2018 study published in the International Journal of Molecular Sciences discovered that when scientists applied fermented mackerel oil topically to rodents’ whiskers, the substance stimulated follicles, possibly by activating the hair’s “growth” phase.
That is one study — and it was conducted on rodents. In general, “topically applied fish oil does not promote hair growth or scalp health,” according to Kerry Yates, a trichologist and founder of Dallas’ Colour Collective. Additionally, it has a fishy odor, which deters some people from using pure fish oil on the scalp.
When it comes to hair growth, the most effective strategy is to eat a balanced diet, use gentle hair care products, and seek treatment (start with your dermatologist) if you are experiencing hair loss to address any underlying health problems, according to Goldberg.
Which Fish Oil Is the Best?
According to the National Center for Complementary and Integrative Health, there are numerous ways to obtain fish oil, including fish oil supplements, fish liver oil supplements (such as cod liver oil), shellfish, and whole fish (NCCIH). According to the Mayo Clinic, the best sources of omega-3s are fatty or oily fish, such as salmon, sardines, mackerel, cod, herring, trout, and canned tuna.
These types of fish contain a variety of vitamins and minerals not found in supplements. To reap the potential benefits of fish oil, registered dietitians recommend choosing whole fish over pills. If you’re going to take a supplement for hair, skin, or nails, choose one that contains only small amounts of mercury, advises Debra Jaliman, MD, a board-certified dermatologist in New York City and author of Skin Rules. She prefers Nordic Naturals, which is made with anchovies and sardine fish oil.
Is Fish Oil Beneficial for the Hair and Nails?
There is a dearth of data demonstrating the beneficial effects of fish oil on hair and nail health. What matters most is that you’re getting the omega-3 fatty acids your body requires to function optimally. “Various vitamins claiming to promote hair growth will help compensate for any deficiencies you may have, but will not guarantee hair growth,” Yates explains.
Goldberg asserts that if you are well-nourished and consume a balanced diet, it is improbable that you are deficient in omega-3 fatty acids. “And, if you don’t have a deficiency, it’s unclear whether supplementing with more omega 3s than you need will help,” Goldberg adds.
Is Cod Liver Oil a Hair Loss Causer?
There are no studies demonstrating that cod liver oil causes hair loss—in fact, there is no research establishing a link between cod liver oil and overall stress health. However, an excess of certain vitamins, such as vitamin A, may exacerbate hair loss, according to research published in the January 2017 issue of the journal Dermatology Practical & Conceptual. According to the NCCIH, cod liver oil contains EPA and DHA, as well as vitamins A and D. The organization cautions that the concentrations of these two vitamins vary between products. Certain supplements may contain an excessive amount of vitamin A, which can be detrimental to your health and hair. It’s critical to choose supplements from reputable brands that have been cleared by your healthcare team.