When it comes to maintaining healthy hair and skin, most people turn to topical solutions. Yet, what we feed our body plays just as important a role, if not more. Nutrition lays the groundwork for how our skin behaves and how our hair grows, especially in the long term. Among the nutrients with increasing scientific support for these roles is fish oil, known for its high concentration of omega-3 fatty acids.
Whether you're dealing with dry skin, thinning hair, or simply looking to support healthy ageing, fish oil may offer meaningful benefits. Let's take a look at what the research says, particularly in the context of fish oil for hair growth, fish oil for skin, and its specific relevance to women's health.
What Is Fish Oil and Why Does It Matter?
Fish oil is derived from fatty fish such as sardines, anchovies, and mackerel. Its most valuable components are omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These long-chain polyunsaturated fatty acids are integral to many physiological processes, including inflammation regulation, cell membrane health, and hormone balance.
The body cannot make these omega-3s on its own, which is why they're classified as "essential" fatty acids, and we must obtain them from diet or supplements.
Fish Oil for Hair Growth
1. Supporting Follicle Health and Growth Cycles
Hair follicles are highly active structures, and like any living tissue, they require proper nourishment. Omega-3s are known to help maintain the lipid membrane that surrounds cells, including those within the scalp and hair follicles. A well-functioning membrane supports the transport of nutrients into cells, thereby contributing to stronger, healthier hair.
A 2015 randomised, double-blind, placebo-controlled study involving women with female pattern hair loss found that supplementation with omega-3 and omega-6 fatty acids, along with antioxidants, significantly reduced hair shedding and improved hair density after six months【1】.
2. Anti-Inflammatory Action in the Scalp
Inflammation, often low-grade and chronic, can interfere with the hair growth cycle. Omega-3 fatty acids have anti-inflammatory properties that may help regulate this response and support the anagen phase (the active growth stage) of hair. In this way, fish oil may not only support growth but also help reduce premature hair loss.
Fish Oil for Skin
1. Skin Barrier Function and Moisture Retention
EPA and DHA play a crucial role in strengthening the skin's barrier function, the outermost layer responsible for retaining hydration and protecting against irritants. A healthy lipid barrier helps reduce dryness, flakiness, and sensitivity.
A 2018 clinical review published in Marine Drugs found that omega-3 supplementation improved skin hydration and elasticity, particularly in older adults【2】. Additionally, DHA is incorporated into the phospholipids of skin cell membranes, making the skin more resilient over time.
2. Calming Inflammatory Skin Conditions
The anti-inflammatory effects of omega-3s are also relevant for those struggling with skin conditions like acne, eczema, and psoriasis. EPA, in particular, has been shown to reduce the production of inflammatory mediators such as prostaglandins and leukotrienes, which are implicated in these skin conditions【3】.
In acne-prone skin, where excess sebum and inflammation create the perfect storm, omega-3s may help rebalance oil production and reduce the frequency and severity of breakouts【4】.
3. Photoageing and UV Protection
Research suggests omega-3s can increase the skin's resistance to sunburn and reduce the expression of enzymes that break down collagen in response to UV exposure. A small-scale study conducted at the University of Manchester found that supplementing with fish oil reduced sunburn sensitivity by as much as 50%【5】—a promising result for those concerned with premature ageing and pigmentation.
Fish Oil for Women
1. Hormonal Support
Omega-3s play a regulatory role in hormone pathways that affect both skin and hair. For women, this is especially relevant during menstruation, pregnancy, and menopause. All the phases where hormonal fluctuations are likely to impact hair density, skin hydration, and even sensitivity.
2. Postpartum Hair Recovery
After pregnancy, many women experience noticeable hair shedding. While this is often temporary, the right nutrients can help support the regrowth phase. Omega-3s contribute by nourishing follicles and reducing inflammatory triggers that may delay recovery.
3. Skin Health During Menopause
With oestrogen levels dropping during menopause, skin often becomes thinner and less elastic. Omega-3s may help mitigate some of these changes by supporting collagen integrity and improving lipid content in the skin barrier【6】.
Choosing the Right Fish Oil Supplement
If you are not getting adequate omega-3 fatty acids from your food consumption, consider taking supplements to fill the dietary gaps.
Nutrova Fish Oil 84, for example, provides 84% pure omega-3s in the form of triglycerides, closer to how they naturally occur in fish, making them easier for the body to absorb. Each softgel delivers a high concentration of EPA and DHA with no unnecessary additives. While there are many options on the market, formulations like this allow you to get therapeutic levels of omega-3s in a form that's clean, effective, and well-tolerated.
Takeaway
When it comes to fish oil, the benefits go well beyond surface-level improvements. Omega-3s support the internal foundations of healthy hair and resilient skin - from nourishing cell membranes to regulating inflammation and supporting hormone balance.
While topical treatments may provide short-term results, nutrition is what sustains the structure and function of our skin and hair over time. Including fish oil in your diet or choosing a high-quality supplement can be a meaningful way to support long-term wellness, inside and out.
References
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Tosti, A., et al. (2015). "A Randomised Controlled Study to Evaluate the Efficacy of Omega-3 and Omega-6 Fatty Acids on Hair Growth in Women with Female Pattern Hair Loss." Journal of Cosmetic Dermatology, 14(3), 176–182. https://doi.org/10.1111/jocd.12139
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Ziboh, V.A., et al. (2018). "Skin Health Benefits of Omega-3 Fatty Acids." Marine Drugs, 16(8), 256. https://doi.org/10.3390/md16080256
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Calder, P.C. (2013). "Omega-3 Fatty Acids and Inflammatory Processes." Proceedings of the Nutrition Society, 72(3), 345–358. https://doi.org/10.1017/S0029665113001072
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Jung, J.Y., et al. (2014). "Effect of Omega-3 Fatty Acid Supplementation on Acne Vulgaris: A Randomised Double-Blind Study." Acta Dermato-Venereologica, 94(5), 521–525. https://doi.org/10.2340/00015555-1779
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Pilkington, S.M., et al. (2013). "Randomised Controlled Trial of Fish Oil Supplementation to Reduce UVR Sensitivity." The American Journal of Clinical Nutrition, 97(4), 763–770. https://doi.org/10.3945/ajcn.112.045807
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DiNicolantonio, J.J., O’Keefe, J.H. (2018). "Importance of Maintaining Omega-3 Levels During Menopause." Open Heart, 5(2), e000770. https://doi.org/10.1136/openhrt-2018-000770
