What are the benefits of fish oil capsules for hair?

By Jessica Migala; Medically Reviewed by Ross Radusky, MDJessica MigalaMedically Reviewed by Ross Radusky, MD

Reviewed: December 9, 2020December 9, 2020

One of the most exciting and widely publicized benefits of omega-3 fatty acids, which are abundant in fish oil, is that they can help you grow long, lustrous locks.

"Omega-3 fatty acids are not produced by the body, so you must consume them through diet or supplementation," says 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 like walnuts and flaxseed contain alpha-linolenic acid, or ALA, a fraction of which is then converted into EPA and DHA, according to the National Institutes of Health. Proponents of omega-3s claim that eating enough of them can help feed follicles and grow hair.

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Do Omega-3 Fatty Acids Promote Hair Growth?

In terms of supplementation, there are few studies that look at omega-3 fatty acids and hair growth, and even fewer that look specifically at fish oil.

One small study published in the February 2017 issue of the Journal of Clinical and Aesthetic Dermatology looked at 10 men and women with androgenetic alopecia who were each given a twice-daily supplement containing a mix of fish oil, flaxseed oil, antioxidants, and melatonin. After about six months, eight people (representing 80 percent of participants) had an increase in hair.It’s important to remember, though, that this was a very small study and there was no placebo group.

An earlier study with 120 participants was published in the Journal of Cosmetic Dermatology in 2015, and it compared a group taking a supplement containing fish oil and vitamins C and E (among other ingredients) to a control group.After six months, 62 percent of those in the supplement group saw an increase in hair density, compared to 28 percent in the control group; however, more than half of the women in the control group said they noticed an increase in hair growth when comparing before and after scalp photos.“I really think we need more data and more research to understand the potential mechanism,” says Dr. Goldberg, who was not involved with either study.

Supplements may contain fish oil or omega-3s along with other ingredients, such as antioxidants, and these ingredients may work synergistically together, so we shouldn't assume that taking fish oil or omega-3s alone in a supplement will result in hair growth.

In terms of topical application, a study published in the International Journal of Molecular Sciences in September 2018 found that applying fermented mackerel oil topically to rodent whiskers helped stimulate follicles, possibly by activating the "growth" phase of hair.

According to Kerry Yates, a trichologist and the founder of Color Collective in Dallas, "topical application of fish oil will not support hair growth or scalp health."It also has a fishy odor, which discourages some people from using pure fish oil on their scalp.

According to Goldberg, the most effective way to promote hair growth is to eat a healthy diet, use gentle hair-care products, and seek treatment (start with your dermatologist) if you are losing hair so that any underlying health conditions can be addressed.

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What Is the Most Effective Fish Oil?

According to the National Center for Complementary and Integrative Health (NCCIH), 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. Fatty or oily fish, such as salmon, sardines, mackerel, cod, herring, trout, and canned tuna, have the highest amounts of omega-3s.

Fish like these provide a variety of additional vitamins and minerals not found in supplements, and registered dietitians recommend eating whole fish rather than pills to reap the potential benefits of fish oil.If you're going to take a supplement for your hair, skin, or nails, Debra Jaliman, MD, a board-certified dermatologist in New York City and the author of Skin Rules, recommends Nordic Naturals, which uses fish oil from anchovies and sardines to limit mercury levels.

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Is Fish Oil Beneficial to Your Hair and Nails?

There is a lack of data showing the role of fish oil in hair and nail health; what matters most is that you are getting the omega-3s your body requires to function properly.“Various vitamins [claiming] they can grow the hair will support any deficiencies you may have but will not guarantee hair growth,” says Yates.

Goldberg believes that if you are well-nourished and eat a balanced diet, you are unlikely to be deficient in omega-3s. "And, if you don't have a deficiency, it's unclear whether taking more omega 3s than you need through a supplement will help," he says.

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Is it true that cod liver oil causes hair loss?

There are no studies that show that cod liver oil causes hair loss — there is no research establishing a relationship between cod liver oil and tress health in general. But an excess of certain vitamins, such as vitamin A, may worsen hair loss, according to research published in the journal Dermatology Practical & Conceptual in January 2017According to the NCCIH, cod liver oil contains EPA and DHA, as well as vitamins A and D, though the amounts of these two vitamins vary from product to product.Some supplements may contain too much vitamin A, which can be harmful to your health and hair; therefore, choose supplements from high-quality brands that have been approved by your healthcare team.

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