What's more, omega-3s can boost your hair's shine, prevent your hair from drying out, and keep your scalp from flaking. “The recommended dose to reap the benefits is 600 mg of [omega-3s] per day,” Simzar says.
Omega-3 fatty acids are a group of nutrients that may have various health benefits. While some studies suggest that omega-3s may help with hair growth and thickness, evidence for this is limited.
Since most Omega-3 fatty acid supplements take a minimum of six months to come into full effect, it is advised that you stick more to the nutritional supplementation of these fatty acids and go for topical application for best hair growth only when absolutely necessary.
A dosage of 250–500 mg of omega-3 fatty acids per day should suffice (9). The dosage also depends on an individual's needs. If you have any specific health condition, consult your doctor before taking a fish oil supplementation.
In addition, the 2015 study found that the supplement containing omega-3s and omega-6s led to greater hair diameter and density after 6 months , according to the reports of participants.
The National Institutes of Health suggests consuming 1.1-1.6 grams of omega-3 fatty acids a day, while the American Heart Association recommends eating two servings of fish (3-4 ounces) a week as part of a heart-healthy diet.
So, how much Omega-3 per day should you consume? Many doctors often recommend 1000 to 1200 mg of fish oil, because that amount of fish oil contains the total amount of Omega-3s the doctor wants you to consume.
Omega 3 fatty acids for strong, thick hair
Numerous studies have shown that omega-3s nourish the hair and support its growth, and they also reduce the inflammation sometimes associated with hair loss.
A number of essential oils including lavender, rosemary, thyme, and cedarwood are effective in boosting hair growth. Some carrier oils like jojoba oil, coconut oil, olive oil, almond oil, castor oil, etc. can also be used to improve hair growth.
Excessive consumption of omega-3 fatty acids could lead to low blood pressure, thinning of blood, excessive bleeding if an injury were to occur or increased risk of bruising. Consuming high doses of omega-3 fatty acids can be detrimental.
However, clinical nutritionist Kamilla Schaffner says these very high doses should only be given under supervision. She says it's safe to take 2,000mg-3,000mg of high quality fish oil daily, as long as you don't have any underlying health issues or chronic illness and are not due for surgery.
Dosage Recommendations
Many health organizations have released their own guidelines for omega-3 intake. Most generally range between 250–500 milligrams of combined EPA and DHA daily. However, taking higher amounts up to 5,000 milligrams daily has been shown to be safe with minimal risk of adverse side effects.
The AHA says taking up to 3 grams of fish oil daily in supplement form is considered safe. Don't take more than that unless you discuss it with your doctor first.
Omega-3 dosage recommendations:
Notably, these intake recommendations are substantially higher than other health organizations, who generally recommend healthy adults consume a minimum of 500 mg of EPA+DHA daily.
In combination with antioxidants, fish oil can help increase the hair density. Stimulates Hair Growth: Fish oil promotes hair growth by improving the blood supply to the hair follicles and stimulates the proliferation of dermal papilla cells. It increases the thickness of hair and reverses the symptoms of baldness.
Magnesium has a direct impact on hair growth. It regulates hair follicle production and the overall hair growth cycle, making it an essential mineral for healthy hair growth. When magnesium levels are low, hair follicles go into a resting phase and stop producing new hair, leading to hair loss.
Dietary supplements come in handy to make sure you are getting an adequate amount regularly. Small studies are discovering that fish oil containing DHA and EPA may boost hair growth and density while reducing hair loss.