Omega-3 fatty acids

What it is

Omega-3 fats (EPA and DHA) come from oily fish, algae and fish-oil capsules. Omega-6 fats come from plant oils.

How it works

They are anti-inflammatory building blocks of cell membranes. Which ingredient might matter for follicles is not known.

What the studies show

• In a 6-month comparison of 120 women with hair loss, a product with omega 3 and 6 plus antioxidants gave better photo-assessed density, a lower telogen percentage and more thick anagen hairs than the control group. About 87-90% of treated women reported benefit. The control was not described as placebo in the abstract, and the study was manufacturer-linked. Le Floc'h 2015
• A systematic review of 30 studies listed omega 3 and 6 with antioxidants among the supplements with the highest-quality evidence of benefit, with rare mild side effects. Drake 2023
• A network meta-analysis found supplements overall improved hair density and blinded doctor ratings and were well tolerated, but large high-quality trials are still needed. Zhou 2026

It is not known which ingredient drove the effect, and there is no independent replication.

Side effects and safety

Fish oil can cause fishy reflux and loose stools and, at high doses, slightly raises bleeding tendency. The European Food Safety Authority found too little data to set an upper limit for EPA and DHA. Check with a doctor if you take blood thinners.

Bottom line

Limited evidence for the tested branded combination and weak evidence for plain fish oil. Eating oily fish twice a week fits general health advice, but do not expect regrowth from capsules and do not use them instead of minoxidil or a DHT blocker for pattern loss. Discuss with a doctor.