Does omega-3 speed up hair growth? An in-depth look

October 19, 2025 •

3 min read

According to a 2015 study, women taking a supplement containing omega-3 and omega-6 fatty acids with antioxidants experienced significantly increased hair density after six months. So, does omega-3 speed up hair growth, or are its benefits more nuanced?

Quick Summary

Omega-3 fatty acids primarily support overall hair health by reducing scalp inflammation, improving blood circulation to follicles, and nourishing the hair shaft. While they do not drastically speed up hair growth, research shows consistent intake can lead to increased hair density and reduced shedding. This helps promote a healthier environment for natural hair growth.

Key Points

Supports Hair Health, Not Just Speed: Omega-3s don't drastically accelerate growth but improve overall hair vitality by supporting the underlying conditions for healthy hair.
Fights Scalp Inflammation: Its anti-inflammatory properties help to calm an irritated scalp, which can contribute to hair loss and thinning.
Improves Follicle Function: Omega-3 enhances blood circulation to the scalp, ensuring hair follicles receive vital nutrients and oxygen.
Increases Hair Density: Clinical studies have shown that consistent omega-3 intake can lead to increased hair density and reduced hair shedding in some individuals.
Strengthens and Hydrates: Omega-3 helps to moisturize the scalp and hair shaft, improving elasticity and reducing breakage over time.
Requires Consistent Use: Noticeable improvements in hair health from omega-3 supplementation generally require 3 to 6 months of consistent intake.

The Link Between Omega-3 and Hair Health

Omega-3 fatty acids are essential polyunsaturated fats the body can't produce, making them necessary for overall health, including hair and skin. These fats primarily support hair health by creating optimal conditions for growth rather than directly increasing its speed. Key benefits include nourishing follicles, reducing inflammation, and enhancing scalp circulation.

How Omega-3 Fatty Acids Influence Hair Growth

Omega-3s contribute to healthy hair growth through several mechanisms:

Reduces Scalp Inflammation: Chronic inflammation can damage hair follicles and contribute to hair loss. EPA and DHA, major omega-3 types, possess strong anti-inflammatory properties that help soothe the scalp and support follicle health.
Improves Blood Circulation: Enhanced blood flow to the scalp ensures hair follicles receive essential oxygen and nutrients needed for healthy hair production. Omega-3s contribute to this improved circulation.
Nourishes Hair Follicles: Omega-3s deliver vital proteins and nutrients to hair follicles and the skin, resulting in stronger, more resilient follicles and potentially a longer anagen (growth) phase.
Strengthens and Hydrates Hair: By supporting the skin's lipid barrier and sebum regulation, omega-3s help maintain scalp and hair moisture. This hydration reduces dryness and brittleness, decreasing breakage and improving hair's strength and elasticity.

Scientific Studies on Omega-3 and Hair

While more human trials are needed, current research is promising:

A study in 120 women with female-pattern hair loss found that a supplement containing omega-3, omega-6, and antioxidants significantly increased hair density and reduced loss after six months. Participants also reported feeling their hair was thicker.
A mouse study in 2018 showed that topical fermented mackerel fish oil, rich in omega-3s, stimulated hair growth and moved follicles into the active growth phase. This suggests a direct effect on follicles, though results may differ in humans.

The Hair Growth Cycle and Omega-3's Role

Omega-3s support the natural hair growth cycle, which includes the Anagen (growth), Catagen (transition), and Telogen (resting/shedding) phases. By nourishing follicles and reducing inflammation, omega-3s can help extend the Anagen phase and maintain a balanced cycle, potentially reducing premature shedding.

Incorporating Omega-3 into Your Diet

Increase your omega-3 intake through food and supplements. EPA and DHA, the most beneficial types for hair, are primarily found in marine sources.

Dietary Sources:

Fatty Fish: Excellent sources of EPA and DHA include salmon, mackerel, sardines, and herring. Aim for 2-3 servings weekly.
Nuts and Seeds: Walnuts, flaxseeds, and chia seeds provide ALA, which can be converted to EPA and DHA.
Plant-Based Oils: Flaxseed and canola oils are good ALA sources.
Fortified Foods: Some foods like eggs and yogurt are fortified with omega-3s.

Supplementation:

Fish or Krill Oil: Direct sources of EPA and DHA. Choose quality, third-party-tested brands.
Algae Oil: A vegan option providing preformed DHA and EPA.

Comparison of Hair Nutrients

A balanced approach is best for hair health. Here's how omega-3s compare to other key nutrients:


Nutrient	Primary Benefit for Hair	Synergy with Omega-3
Omega-3 Fatty Acids	Reduces inflammation, improves circulation, strengthens follicles.	Supports scalp health and follicle function, enhancing the environment for growth alongside other nutrients.
Biotin (Vitamin B7)	Supports keratin production, the main hair protein.	A good complement, providing building blocks while omega-3 supports the scalp.
Iron	Carries oxygen to follicles; deficiency is linked to hair loss.	Crucial for overall hair health; works with omega-3s to ensure follicles get oxygen and nutrients.
Zinc	Essential for hair tissue growth and repair.	Supports follicle repair and function, complementing omega-3's anti-inflammatory effects.
Vitamin E	Antioxidant that protects follicles from damage.	Works with omega-3s to protect the scalp and follicles.

Potential Side Effects and Considerations

Omega-3 supplements are generally safe, but high doses can cause a fishy aftertaste, digestive issues, or increased bleeding risk. A 2023 mouse study suggested excessive fish oil intake might trigger inflammatory hair loss, but human research is needed. Always consult a healthcare provider before starting supplements.

Conclusion

While omega-3 doesn't drastically speed up hair growth, it significantly contributes to overall hair health. By improving scalp health, nourishing follicles, and strengthening hair, omega-3s can lead to increased density, reduced shedding, and more resilient hair over time. Results are typically gradual, appearing after several months. Combine omega-3 intake with a balanced diet and proper hair care for best results. For more on diet and hair loss, consult resources like the American Academy of Dermatology Association (AAD).

Frequently Asked Questions

Noticeable improvements in hair texture, shine, and reduced shedding can often take 3 to 6 months of consistent omega-3 intake. Significant changes in hair growth or thickness may take longer, as hair growth is a slow, natural process.

Yes, it is possible to get sufficient omega-3 from a diet rich in fatty fish, walnuts, flaxseeds, and chia seeds. However, supplements can be a convenient way to ensure consistent intake, especially for those who don't regularly consume marine sources.

Fish oil provides EPA and DHA, the most bioavailable forms of omega-3 for hair health. Algae oil is a potent vegan alternative that also contains EPA and DHA, making both effective options. The best choice depends on dietary preferences and bioavailability.

Excessive intake of omega-3, particularly from supplements, can cause side effects such as bad breath, digestive issues, or an increased risk of bleeding. A 2023 study in mice also linked a very high fish oil diet to inflammatory hair loss, though this needs more human research.

Omega-3s cannot cure genetic hair loss, but they can support the health of existing hair follicles and potentially slow down the rate of thinning. They are best used as a supportive measure in conjunction with other treatments.

For optimal hair health, omega-3 works synergistically with other nutrients like iron, zinc, and biotin. A balanced diet and comprehensive nutrient intake are more effective than relying on one nutrient alone.

Yes, omega-3's anti-inflammatory properties and its role in regulating sebum production can help improve scalp hydration and reduce irritation associated with conditions like dandruff and dryness.