Omega-3 fatty acids are a set of nutrients that have been linked to a number of health advantages. While some research show that omega-3 fatty acids may aid hair growth and thickness, there is no evidence to back this up.
Omega-3s may be found in meals like fatty fish and certain vegetable oils, as well as supplements. This article investigates whether omega-3 fatty acids are beneficial to hair. We look at the research and look into strategies to get more of these fatty acids in your diet.
Some foods include omega-3 fatty acids, which are a type of nutrition. According to the National Center for Complementary and Integrative Health, omega-3 acids have a crucial role in a variety of physiological activities.
§ The most common omega-3 fatty acids are:
- Alpha-linolenic acid (ALA) is a kind of fatty acid that is found in (ALA)
- Eicosapentaenoic acid is a kind of fatty acid (EPA)
- Docosahexaenoic acid is a kind of omega-3 fatty acid (DHA)
Vegetable oils, such as canola and flaxseed oils, contain alpha-linolenic acid (ALA). Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in fish and other seafood (DHA).
Is it Beneficial for Hair?
The research on the effects of omega-3 fatty acids on hair health is limited. However, some research suggests that omega-3 fatty acids may aid hair development. Fish oil, one of the most common sources of omega-3s, was found to increase hair growth in rats in a 2018 research.
Researchers extracted hair follicles from mice and treated them with omega-3 fatty acid-rich mackerel-fermented fish oil. Hair fibers in treated follicles are longer than those in untreated follicles after 14 days. When the oil was applied to the skin of shaved mice, the researchers discovered that it helped bring hair into its active growth phase. When the oil was applied to the skin of shaved mice, the researchers discovered that it helped bring hair into its active growth phase.
Finally, the researchers looked at the effects of fermented fish oil and DHA on a particular cell type that regulates hair follicle development. These cells are stimulated by both drugs.
Does it Help increasing hair growth?
Participants who took omega-3 and omega-6 supplements had thicker hair than those in the control group, according to a 2015 research. Nearly all of the supplement group's members said their hair was thicker and they had seen reduced hair loss.
These findings were published in a paper by the American Academy of Dermatology on female pattern hair loss, which is the most frequent cause of female hair loss.
Despite the positive outcomes of the study, the American Academy of Dermatology has halted promoting omega-3 supplements as a hair loss cure until further research is done to corroborate the findings.
Benefits
More study on the impact of these fatty acids on hair health is needed. Omega-3s, on the other hand, offer a number of other health advantages and only a few possible adverse effects, so they are unlikely to cause harm.
Omega-3s may also help: According to some study, omega-3s may help:
- Heart health: Eating seafood 1 to 4 times a week lowers the risk of dying from heart disease. Taking an omega-3 supplement does not provide the same advantages.
- Arthritis: Omega-3 supplements may assist with rheumatoid arthritis symptoms.
- Brain function: According to some study, persons who consume omega-3 fatty acids from foods such as fish are less likely to acquire Alzheimer's disease. However, this finding has not been obtained in all research.
- Vision: Some research suggests that eating a diet high in omega-3 fatty acids may lower the incidence of age-related macular degeneration, which can result in vision loss. Supplementing with omega-3 fatty acids does not appear to slow the course of the disease.
How to take them?
The American Heart Association notes that getting omega-3s from eating fish and seafood is generally more beneficial than using supplements. For people without heart disease, they recommend eating fish containing omega-3s at least twice a week.
If a person chooses an omega-3 supplement, they may absorb it better if they take it with food that contains fat. Omega-3 supplements vary, as they contain different types of omega-3s in different proportions and from different sources. It is always important to read supplement labels carefully and buy them from reputable suppliers.
Omega 3 Sources:
Seaweed and algae can provide DHA and EPA to vegans on a vegan diet. Oily fish, such as the ones listed below, are high in EPA and DHA:
- salmon
- tuna
- sardine
- mackerel
- fish that has been salted
It's crucial to keep in mind that some fish are high in mercury. The FDA recommends that you consume no more than 2-3 servings of low-risk fish each week.
Because the body cannot produce alpha-linolenic acid (ALA), it must be obtained from diet. The following foods are high in alpha-linolenic acid (ALA):
§ oil extracted from flaxseed
§ Soybean oil
§ Walnuts
§ seeds of chia
A tiny quantity of alpha-linolenic acid (ALA) can be converted into docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) (EPA). However, relying solely on plant sources of ALA to meet all of one's omega-3 requirements may result in the body not receiving enough ALA to convert to DHA.
Side Effects ?
Supplementing with omega-3 fatty acids might have negative side effects. They are typically minor and may include the following:
§ tongue has an unpleasant taste
§ stinky breath
§ sweaty stench
§ Indigestion or heartburn
§ headache
§ nausea
§ Diarrhea
Anyone using an omega-3 supplement who experiences any negative side effects should stop taking it. More food sources may be possible to include in the diet.
It's unclear whether fish oil supplements are safe for persons who have seafood or fish allergies. Follow your doctor's instructions with caution.
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