Omega 3’s Can Help With Growing Healthy Hair - TELETIES

Omega 3’s Can Help With Growing Healthy Hair

Omega-3 fatty acids don’t have a direct impact on hair health, but they do help you grow thick and healthy hair during the anagen phase by working with iron to increase circulation and blood flow to your scalp, and by helping regulate sebum production.

There are three types of omega-3 fatty acids that impact your hair including ALA (alpha-linolenic) which comes from food. Your body converts the ALA into EPA (eicosatetraenoic acid) and DHA (docosahexaenoic acid), and these fatty acids can be used for healthy hair growth and hair depigmentation.

Fun fact: One reason Omega 3 supplements are popular is that they give you the EPA and DHA directly vs. having your body break down the ALA.

Omega 3s work with the iron to circulate oxygen to your skin which helps your scalp breathe and maintain healthy follicles. Hair follicles are actually organs and are responsible for hair growth. When you have healthy follicles, they’re able to help you grow your hair.

Fun fact: This 2015 study found supplements containing omega-3s and omega-6s resulted in greater hair diameter and density leaving participants with thicker, healthier hair.

Omega-3s can hydrate the skin and scalp through its role in balancing sebum production. Sebum prevents hair from looking dry and getting brittle, and with proper levels you’re less likely to wash your hair as often leading to less irritation and drying out your scalp. Some oils like almond oil are rich in omega 3 and have multiple hair healthy benefits and it can be used topically or as part of your diet.

The Food and Nutrition Board of the Institute of Medicine (IOM) suggest a different amount of ALA (not the other two) omega 3s based on your age, gender, and if you’re pregnant or lactating. 

But supplements and oils aren’t for everyone, so if you want to get your intake of omega-3’s naturally, here are some foods to try. Remember, always talk to a licensed medical professional before modifying your diet, they know your health history better than anyone else.

The amounts below are sourced from NIH on this page.

Food                                                                                    Grams per serving




Flaxseed oil, 1 tbsp


Chia seed, 1 ounce


English walnuts, 1 ounce


Flaxseed, whole, 1 tbsp


Wild Atlantic Salmon, 3 ounces cooked



Atlantic Herring, 3 ounces cooked



Sardines, canned, 3 ounces



Eastern Oysters, cooked, 3 ounces




Sea Bass, cooked, 3 ounces



Edamame, frozen, prepared, ½ cup


Shrimp, cooked, 3 ounces



Avocado, 1 whole


Although some the highest concentration of omega-3s are found in the seeds, nuts, and fish listed above, you can also find a fair amount of this essential nutrient in avocados and eggs. And it's easy to incorporate these into your daily or weekly routines.

Add a tablespoon of hemp seeds, chia seeds, and flax seeds to protein bowls and breakfast smoothies. Why not enjoy some guacamole and omega-3-rich shrimp tacos for a Tuesday lunch? And a nice salmon or sea bass dinner could round out your week. You can’t go wrong with a mid-afternoon snack of walnuts.

Omega-3 fatty acids don’t directly impact your hair’s health, but they do have an effect on the health of your scalp and hair follicles by working with iron to deliver more oxygen so you can grow healthier and thicker hair. If you found this guide to healthy hair helpful, subscribe now to receive more information just like this.

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