Which omega is best for hair growth?

December 16, 2025 •

5 min read

A 2015 study showed that women who supplemented with omega-3 and omega-6 fatty acids experienced significant increases in hair density and reduced hair loss. These essential nutrients play a crucial role in maintaining and promoting healthy hair growth, with each type contributing unique benefits.

Quick Summary

This article compares omega-3, omega-6, and omega-9 fatty acids, explaining their roles in hair growth. The guide examines the effects of different omegas on hair density, scalp health, and follicle strength, and outlines the best dietary sources and supplementation strategies.

Key Points

Omega-3 Is Key for Anti-Inflammatory Action: Its ability to reduce scalp inflammation and improve blood flow is crucial for healthy hair follicles.
Omega-6 Supports Hair Structure: This essential fatty acid maintains the hair shaft’s strength and moisture barrier, preventing dryness and breakage.
Omega-9 Enhances Softness: A non-essential fat, omega-9 contributes to hair's manageability and luster by controlling moisture loss.
Dietary Balance Is More Important Than One 'Best' Omega: Ensuring a healthy ratio of omega-3 to omega-6 is vital, as an imbalance can negatively affect overall health and scalp condition.
Targeted Supplements Can Maximize Benefits: For specific goals like reducing inflammation or addressing deficiencies, a high-quality omega-3 supplement (e.g., fish oil) is often recommended.
Long-Term Results Are Based on Consistency: Noticeable improvements in hair density and quality typically require consistent intake over several months.

The Role of Omega Fatty Acids in Hair Health

Omega fatty acids, a type of polyunsaturated fat, are vital for numerous bodily functions, including promoting healthy hair growth. While the body can produce some of these on its own, others are considered 'essential' and must be obtained through diet or supplementation. Understanding the distinct roles of omega-3, omega-6, and omega-9 is key to leveraging their benefits for hair.

Omega-3: The Anti-Inflammatory Powerhouse

Often hailed as the most beneficial omega for overall health, omega-3s are a powerhouse for the scalp and hair follicles. The three main types are EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid).

Reduces Inflammation: Omega-3s possess potent anti-inflammatory properties that can soothe an irritated scalp. Since inflammation is a common contributor to hair loss, a healthy scalp environment can directly support hair growth.
Improves Blood Circulation: These fatty acids enhance blood flow throughout the body, including the scalp, which ensures that hair follicles receive the necessary nutrients and oxygen for optimal growth.
Nourishes Follicles: By providing essential proteins and nutrients, omega-3s help nourish hair follicles, leading to stronger, more resilient hair strands.

Omega-6: Essential for Structural Integrity

Omega-6 fatty acids, particularly linoleic acid, are also essential fats that are crucial for maintaining the structural integrity of hair and scalp. While they are pro-inflammatory in high amounts, a balanced ratio with omega-3 is vital for health.

Maintains Moisture: Omega-6 fatty acids help form the scalp's lipid barrier, which locks in moisture and prevents dryness and flakiness.
Strengthens Hair Shafts: By supporting cell membrane health in the hair follicles, omega-6s contribute to stronger hair shafts, reducing breakage and increasing elasticity.
Promotes Growth: Some research has indicated that omega-6s, when taken with omega-3s and antioxidants, can increase hair density and diameter.

Omega-9: The Non-Essential Moisturizer

Unlike omegas 3 and 6, the body can produce omega-9 fatty acids (primarily oleic acid), making them non-essential. However, supplementing with omega-9s can still provide significant benefits for hair and scalp health.

Enhances Softness and Manageability: Omega-9s help control water loss in the hair shaft, resulting in softer, more manageable hair with a healthier shine.
Nourishes the Scalp: Found in oils like argan and olive oil, omega-9s can nourish the scalp and follicles, contributing to overall hair vitality.
Reduces Hair Loss: By promoting a healthier environment for hair growth and reducing inflammation, omega-9s can help mitigate hair loss over time.

Comparing Omega-3, 6, and 9 for Hair Growth

To determine the best approach for hair growth, it's helpful to compare the primary functions and sources of each omega fatty acid. While omega-3 is often considered the most impactful for fighting inflammation and stimulating growth, a balance of all three provides a comprehensive solution for overall hair health.


Feature	Omega-3 (ALA, EPA, DHA)	Omega-6 (Linoleic Acid, GLA)	Omega-9 (Oleic Acid)
Primary Hair Benefit	Reduces inflammation, improves circulation, promotes growth	Strengthens hair, locks in moisture, supports cell health	Enhances softness and shine, nourishes follicles
:---	:---	:---	:---
Essential Status	Essential (must be consumed)	Essential (must be consumed)	Non-essential (body can produce)
Key Characteristic	Potent anti-inflammatory properties, improves circulation	Important for structural integrity, moisture barrier	Provides moisture and elasticity, non-essential
Best Sources	Fatty fish (salmon, mackerel), flaxseeds, chia seeds, walnuts	Sunflower seeds, walnuts, safflower oil, soybean oil	Olive oil, almonds, avocado oil, cashews

Achieving the Optimal Balance: Diet vs. Supplements

While dietary intake is the best way to get omega fatty acids, modern diets are often skewed, containing excessive omega-6 and insufficient omega-3. This imbalance can sometimes promote inflammation. Aiming for a better ratio (ideally closer to 4:1 omega-6 to omega-3 or lower) is important for optimizing overall and hair health.

Prioritizing Your Diet

Focus on Whole Foods: Prioritize a balanced diet rich in fatty fish, nuts, and seeds. Try to include oily fish like salmon or mackerel twice per week.
Swap Cooking Oils: Use olive oil (high in omega-9) for cooking instead of vegetable oils high in omega-6, such as corn or soybean oil.
Include Plant-Based Sources: For vegetarians or those looking for plant-based options, add flaxseeds, chia seeds, and walnuts to meals.

The Role of Supplements

For those who don't consume enough omega-3-rich foods, supplementation can be a reliable way to ensure adequate intake. A supplement high in EPA and DHA from marine sources like fish oil or algal oil can be particularly effective. For high-quality supplements, consulting a healthcare professional is always recommended before beginning a new regimen.

Supplementing for Enhanced Hair Growth

When choosing an omega supplement for hair growth, consider the following:

Omega-3 (Fish Oil or Algal Oil): For targeted anti-inflammatory and follicle-nourishing effects, a fish oil supplement rich in EPA and DHA is often the best choice. Algal oil is an excellent vegan alternative.
Evening Primrose Oil or Borage Oil: These supplements are rich in gamma-linolenic acid (GLA), an omega-6 that can help with scalp irritation.
Cod Liver Oil: This supplement provides omega-3s along with vitamins A and D, but be mindful of vitamin A levels to avoid toxicity.
Combination Omega-3-6-9 Supplements: These can provide a balanced intake but may be unnecessary if you already consume a decent amount of omega-6 and -9 through your diet.

Conclusion: The Synergy of Omegas for Hair Growth

Ultimately, there is no single 'best' omega for hair growth, as all three fatty acids play synergistic roles in promoting a healthy scalp and strong hair strands. Omega-3s are critical for their potent anti-inflammatory properties and blood circulation benefits, which directly impact the hair follicle. Omega-6s are essential for maintaining the hair shaft's structural integrity and moisture. While non-essential, omega-9s offer added benefits for softness and scalp nourishment. For most people, focusing on a balanced diet rich in omega-3s is the most effective strategy. However, targeted supplementation, particularly with a high-quality fish oil rich in EPA and DHA, can be a powerful tool for those looking to maximize their hair's growth potential. A holistic approach that includes a varied diet, a good omega balance, and potentially a supplement is the most comprehensive path to healthier, thicker hair.

Frequently Asked Questions

Neither omega-3 nor omega-6 is inherently 'better,' as both are essential for hair health. Omega-3 is excellent for reducing inflammation and promoting a healthy scalp, while omega-6 is vital for maintaining the hair's structure and moisture. Optimal results are achieved with a balanced intake of both.

While omega fatty acids can significantly improve overall hair health, reduce hair loss, and increase density, they are not a guaranteed cure for all types of hair loss, such as genetic male- or female-pattern baldness. They should be considered part of a holistic approach to hair health, and not a standalone treatment for advanced balding.

The timeline for visible results varies by individual and consistency. However, some clinical studies show noticeable improvements in hair density and thickness can be observed after 3 to 6 months of consistent supplementation with a combination of omegas and antioxidants.

For omega-3s, excellent sources include fatty fish like salmon and mackerel, as well as plant-based options such as flaxseeds, chia seeds, and walnuts. Omega-6s are abundant in many seeds and oils. Olive oil is a rich source of omega-9.

For most people, a combination omega-3-6-9 supplement is not necessary. The typical Western diet provides plenty of omega-6 and -9. Instead, focusing on a high-quality omega-3 supplement (especially fish or algal oil) may be more beneficial to correct common dietary imbalances.

Yes, omegas can help address a dry, flaky scalp. The anti-inflammatory properties of omega-3s can soothe an irritated scalp, while the moisture-retaining qualities of omega-6s and -9s help prevent dryness and improve the scalp’s lipid barrier.

When taken in recommended doses, omega supplements are generally safe. High doses of fish oil can sometimes cause mild side effects like fishy burps, heartburn, or nausea. It is always wise to consult a healthcare professional before starting any new supplement, especially if you have pre-existing conditions or take other medications.

While some advocate for topical application, most trichologists agree that consuming omegas is the most effective way to benefit hair health from within. Topical application, especially of fish oil, can also result in an unpleasant, lingering odor.