Omega-3 Fatty Acid For Hair: Your Secret To Healthier Hair

Omega-3 fatty acids are essential fatty acids that serve a variety of important functions in the body. In fact, the benefits of omega-3 fatty acids for hair are widespread and well-documented because of the crucial role they play in hair growth. As these fatty acids are involved in cell structure and the regulation of inflammation, a deficiency can lead to hair loss and other conditions. 

Certain types of diets and medical conditions can result in omega-3 fatty acid deficiency. When you understand omega-3 fatty acids for hair functions, you will see how a deficiency is linked to hair loss and can find the right treatment to maintain your hair health.

In this article, we will not only take a closer look at the role of omega-3 fatty acids for hair, but also what foods are rich in these essential fatty acids, what symptoms to look for if you suspect a deficiency and when to see your doctor. Keep reading to find out how omega-3 fatty acids are good for hair and how you can get enough in your diet.

What are omega-3 fatty acids?

Omega-3 fatty acids are a type of essential fatty acids (EFAs) that are part of the group of polyunsaturated fatty acids (PUFAs). They are important for various bodily functions, including heart health and the formation of the cell membrane. These fatty acids are called essential because the body cannot make them on its own. We have to rely on external sources, such as our food, to obtain the quantities we require. 

Let’s now look at some of the important functions of omega-3 fatty acids:

• Cell membrane structure: Omega-3 fatty acids are integral components of cell membranes. They help keep the membrane fluid and flexible and allow the transport of substances through and out of the cell.
• Regulation of inflammation: Omega-3 fatty acids have been found to be important for the production of resolvins, which remove inflammation from the body. Omega-3 can also help to control pain.
• Brain development: Omega-3 fatty acids are essential to early brain development, brain function, and healthy vision. DHA, which is synthesised from alpha-linolenic acid, is an important part of the neuronal cell membrane.
• Heart health: Essential fatty acids help to remove the bad cholesterol (LDL) from the bloodstream, thereby promoting healthy blood circulation and heart function. EFAs also help you maintain normal blood pressure.
• Metabolism: They are active in regulating energy during metabolism and help keep obesity and type 2 diabetes under control.
• Skin and hair health: EFAs are important for the growth of healthy skin and hair. They help to maintain the integrity of the skin and keep hair healthy. Especially important are the omega-3 fatty acids’ benefits for hair, including increasing hair volume and reducing hair fall.

Now you can see that essential fatty acids serve a variety of functions in different systems of the body, and the importance of omega-3 fatty acids for hair. It is therefore no surprise that an essential fatty acid deficiency can have an adverse effect on the body. 

The benefits of omega-3 fatty acids for hair health

How is omega-3 fatty acid good for hair? Omega-3 fatty acids actually provide a wide variety of benefits for hair. Not only is it required for cell division, which is the basis of hair growth, but it is also involved in metabolism that provides the nutrients and energy for hair to grow. 

Here are some more benefits of omega-3 fatty acids for hair:

• Improves hair growth: Having adequate omega-3 fatty acids in your diet helps to keep your hair follicles healthy, which in turn leads to healthier and thicker hair growth.
• Prevents hair thinning: One of the main causes of hair loss is inflammation of the hair follicles. Omega-3 fatty acids protect the follicles from inflammation, thereby reducing hair loss and thinning.
• Enhances shine and strength: Omega-3 fatty acids help provide hair with the nutrients it needs for a shinier, more resilient texture. 
• Keeps the scalp healthy: Omega-3 fatty acids help to keep the scalp moisturised. This, in turn, prevents dandruff, itchiness, and scalp irritations.  
• Boosts circulation: Omega-3 fatty acids are also important for cardiovascular health, which helps to improve blood circulation throughout the whole body, including the scalp. A well-nourished scalp keeps hair strong and healthy.

From looking at this list, there should be no doubt that omega-3 fatty acids are good for hair. To make sure we get all the essential fatty acids we need for hair health, let us take a look at omega-3 fatty acid foods to include in our diet.

Foods rich in omega-3 fatty acids

These are the foods you should consume to get your daily requirement of omega-3 fatty acids as well as omega-6 fatty acids:

Omega-3 fatty acid foods:

• Fatty fish like sardines, mackerels, salmon and tuna
• Flaxseed oil, mustard oil, soybean oil and canola oil
• Flaxseeds and chia seeds
• Walnuts
• Foods fortified with omega-3, like dairy products and eggs

Omega-6 fatty acid foods:

• Soybean oil and sunflower oil
• Eggs and poultry
• Sunflower seeds
• Walnuts, almonds and Brazil nuts

From looking at the list of foods containing essential fatty acids, you can see that they are high-fat containing foods like fatty fish, nuts, seeds, and oils. When you eat a balanced diet that includes all the food groups, you can ensure that you get the essential fatty acids you require.

What causes essential fatty acids deficiency?

Dietary restrictions, medical conditions, and chronic illnesses are some causes of essential fatty acids and omega-3 deficiency. As you can see, a well-balanced diet will provide you with the omega-3 and omega-6 fatty acids that you need. However, there might be cases where people follow certain diet restrictions, like a low-fat diet, that can affect the availability of essential fatty acids. This is true if the diet is followed for a prolonged time.  

Aside from diet trends, some people suffer from medical conditions that prevent them from being able to absorb fatty acids from the food they eat. This is called a fat malabsorption disorder and is another cause of omega-6 and omega-3 fatty acids deficiency. Certain chronic illnesses, alcoholism, and genetic conditions can also result in essential fatty acids deficiency.

Treatment of essential fatty acid deficiency

Your essential fatty acid deficiency could be because of your diet or a medical condition. Here’s what your doctor or dietician could prescribe to help treat the deficiency:

• Improve diet: You could be given a meal plan that includes foods such as tuna, salmon, flaxseeds, walnuts, and other omega-6 and omega-3 fatty acids food. You will be advised on how to divide your intake across your meals to help your body better absorb the essential fatty acids.
• Supplements: If necessary, your doctor might also prescribe a supplement in the form of omega-3 fatty acid tablets to help you receive your daily requirement. This could be necessary if you are unable to eat certain foods. 
• Topical application: You might also be advised to apply safflower or sunflower oil directly to your skin at certain times of the day. Your body will absorb the essential fatty acids directly through your skin when you do this.
• Treating the cause: If your omega-3 fatty acids deficiency is caused by a medical condition, your doctor will plan the right course of action for you based on the cause. This treatment will help prevent essential fatty acids deficiency in the future. 
• Lifestyle changes: A healthy lifestyle, adopting good habits like exercising, eating a balanced diet, and avoiding smoking and alcohol, can also help improve the way your body absorbs omega-3 fatty acids. 

Treating hair loss caused by essential fatty acids deficiency can be two-fold. Once the cause has been addressed, you can focus on giving your hair the boost it needs to maintain its healthy shine and texture. 

Aside from omega-3, also make sure to include protein-rich foods, vegetables and fruits. A hair growth supplement like Traya’s Ultimate Hair Supplement can also help restore your healthy hair. 

Essential fatty acids like omega-3 are important for many of our bodily functions. We have also seen in detail how important omega-3 fatty acids are for hair health and the many benefits it provides. The importance of omega-3 fatty acids for hair means that a deficiency can affect the growth and structure of hair. 

A lack of omega-3 fatty acids can:

• Cause hair to lose its shine, making it appear dull and lifeless.
• Lead to hair becoming brittle and breaking easily.
• Make your scalp itchy and inflamed. 

Therefore, including omega-3-fatty acid foods in your diet is absolutely necessary for healthy hair growth and texture. If you are experiencing an omega-3 fatty acid deficiency, you might want to consult your doctor or dietitian, who can prescribe omega-3 fatty acid capsules for hair. It is always better to identify the root cause of the deficiency before starting an omega-3 fatty acid tablet. 

To easily enjoy the benefits of omega-3 fatty acids for hair, just make sure to follow a healthy, balanced diet which includes all the food groups. That, along with a healthy lifestyle and a positive outlook on life, will not only make you happier but also make your hair look thicker and lustrous.     

Frequently Asked Questions

1. How is an omega-3 deficiency diagnosed?

An omega-3 deficiency is diagnosed through a physical examination as well as a blood test. The doctor will examine your hair, skin and nails, and ask about your dietary intake. If the doctor suspects an omega-3 deficiency, it can be confirmed by doing a blood test called the Omega-3 Index, which will measure the level of omega-3 in the blood. 

2. Can I get enough omega-3 from a vegetarian diet?

Walnuts, chia seeds and flaxseed are all good vegetarian sources of omega-3 fatty acids. Therefore, including these foods in your diet should take care of your requirements. 

3. How long will it take for my hair to grow back once I start taking omega-3 fatty acid tablets?

You will first start seeing the improvement in your hair quality after a few weeks of correcting your omega-3 deficiency. However, it can take a few months until the effects of the deficiency on your hair, skin and nails are completely reversed.   

4. Are omega-3 fatty acid tablets safe to take daily?

Taking omega-3 within the prescribed dose is safe. However, it is important to follow your doctor’s instructions when taking a supplement. In very high doses, omega-3 fatty acids can mimic a blood thinner and put you at risk of heavy bleeding when injured. It is also important to inform your doctor or dietitian about any other medication you are taking, to avoid drug interactions. If you are already on a blood thinner, it is usually not recommended that you also take an omega-3 supplement. In these cases, your medical practitioner will encourage you to increase certain foods in your diet and eliminate the deficiency in a more natural manner.

References:

1. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC4190204/ 
3. https://pubmed.ncbi.nlm.nih.gov/406855/#:~:text=According%20to%20a%20case%20report%2C%20topical%20application,improvement%20of%20the%20EFA%20deficiency%20syndrome%20occurred
4. https://www.downtoearth.org/health/nutrition/benefits-essential-fatty-acids#:~:text=Essential%20fatty%20acids%20(EFAs)%20are%20beneficial%20fats,**Linoleic%20acid%20(omega%2D6)**%20*%20**Alpha%2Dlinolenic%20acid%20(omega%2D3)**
5. https://pubmed.ncbi.nlm.nih.gov/25573272/ 
6. https://pubmed.ncbi.nlm.nih.gov/21816146/#:~:text=Eicosanoids%20produced%20from%20arachidonic%20acid,Fatty%20Acids%2C%20Omega%2D3
7. https://lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids
8. https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/essential-fatty-acid
9. https://www.medicalnewstoday.com/articles/essential-fatty-acids
10. https://med.virginia.edu/ginutrition/wp-content/uploads/sites/199/2014/06/Parrish-June-17.pdf

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