Omega 3 is a type of polyunsaturated fat belonging to one of the four major classes of fat that is required to sustain life itself.
Together with Omega 6, they are both known as Essential Fatty Acids or EFAs for short.
A good balance of Essential Fatty Acids in your body brings a host of health benefits ranging from better cardiovascular health, stronger immune system and even better hair growth. While both of the Omegas are necessary for life, we will explain why taking more Omega 3 might be essential for you.
The term 'Essential Fatty Acids' or EFA indicates they belong to a class of polyunsaturated fat that your body itself cannot make but it's a necessity for survival. Therefore, in order to get sufficient EFAs, you will have to get it from your diet or through supplementations.
Essential Fatty Acids are further divided into 2 main classes, notably Omega 3 and Omega 6. While both EFAs are crucial for health, taking additional amounts of Omega 3 is usually more critical than the latter. (we will explain that later below.) Omega 3 is broken down into 10 categories but the 3 major ones that are crucially important are Alpha Linolenic Acid (ALA)Escosapentaenoic Acid (EPA)Docosahexaenoic Acid (DHA)
While your body cannot produce any forms of Omega 3 acids, it can however convert Alpha Linolenic Acid into the other Omega 3 acids like EPA and DHA. These 3 acids are essential building blocks for your hormones and play defining roles in Controlling immune functions
Preventing blood clots Promoting cell growthRetaining the integrity of cell membranesReducing inflammationMaintaining proper brain functions
With so many major bodily functions under the influence the fatty acid alone, it's needless to say how important it is to keep a healthy amount inside your system. While many people do not associate the EFA as prominent nutrient specifically for the hair or even for treating hair loss, the countless health benefits connected to Omega 3 might sanction it to be distinctive hair supplement after all.
While Omega 3 is primarily considered important for maintaining general well being, it's also a vital ingredient that can make a significant difference to your hair and skin's health. The first reason is simply by preserving optimum health and bodily functions, it will indirectly benefit your hair follicles as well.
Coming down to specifics, this EFA primarily affects many of your body primary functions like blood circulation and cell growth that your hair follicles heavily depend upon. Some of its effects include Increasing nutrient absorption
One of the major causes of hair loss is the inability of the hair follicles to absorb nutrients sufficiently to ensure proper hair growth. EFA and DHA help cells improve their efficiency to absorb vital nutrients that the follicles direly need.
Improving blood circulation to the scalp
Take Omega 3 supplements and regularly practice some scalp massage methods and you will definitely improve blood circulation to your scalp. Each hair follicle is attached to tiny veins that can be disrupted by many environmental factors. Improving blood flow to the scalp is one of the best ways to stimulate hair growth.
Preventing scalp and hair diseases
Many minor scalp and hair diseases like dry hair, scalp eczema and scalp psoriasis are alleviated by a poor balance of Essential Fatty Acids. The right amounts help ease inflammation and strengthen the immune system against scalp and skin infections.
Reducing the chances of stress related hair loss
A primary cause of sudden hair loss is always related to stress where your body despairingly shuts down the hair follicles in time of need. Stress is one thing most people cannot avoid but taking this essential fatty acid can help reduce tensions, calm the nerves and keep your stress levels in check.Notes
In one study Dr. Hamazaki of Toyama University in Japan studied normal students under stress. Hamazaki provided medical students with 1.5 to 1.8 g of DHA or a soybean placebo capsule for three months prior to university exams. At the beginning of the study and again at the end he measured the participants' levels of hostility by presenting to them potentially emotionally charged cartoon illustrations of various human interactions that had empty bubbles for each person to write in.
There was a much higher rate of hostile and aggressive dialogue in the nineteen medical students who received the placebo during the high-stress period as compared to the twenty-two medical students receiving the fish oil supplements. The rating of the students' hostility jumped 58% in the placebo group but did not change at all in the Omega 3 group.
Many other studies are being done with omega-3 fatty acids in reference to stress, and evidence of their benefits for stress is continually being reinforced.
Few years back, the Food and Drug Administration (FDA) issued a 'qualified health claim' status to two types of Omega 3 acids, EFA and DHA declaring that there are concrete studies indicating that both of these fatty acids may reduce the risk of coronary heart disease. Not long after, the Canadian Government too has recognized the importance of DHA and allowed the following claim ?DHA, an omega-3 fatty acid, supports the normal development of the brain, eyes and nerves?.
What's more, omega 3 is one of the most researched and studied EFAs by both government and private laboratories for a multitude of health uses. This clearly indicates that this EFA is key element in maintaining general health. Some of the common health benefits are Reducing Hypertension
Clinical studies of large groups of people have indicated that it helps lower the overall blood pressure. This is probably why Eskimos who ate a lot of cold water fishes have a much lower chances of hypertension and cardiovascular diseases.Improving Mood Disorders
The brain is made of 60% and it requires EFAs to function properly. Researchers have link many mood disorders to low concentrations of omega-3 fatty acids in the body. In the other hand, additional intake of this fatty acid helps improve moods and depression because it enhances the capability of brain-cell receptors. Major trials are underway to prove whether the supplement can make a difference with other more serious psychiatric problems like schizophrenia, dementia and bipolar disorders.
Enhancing the immune system
Omega 3 contains anti-inflammatory properties that can improve the management of many inflammatory diseases like rheumatoid arthritis, lupus, eczema and other autoimmune disorders. Both EPA and DHA can be converted into natural anti-inflammatory substances known as prostaglandins and leukotrienes, critical compounds that decrease inflammation and pain.
Preventing certain cancers
A preliminary research from the University of California suggests that this EFA might help maintain healthy breast tissue and prevent them from turning cancerous. Another study indicates that people that take fish oil supplements produced lower quantities of carcinogens that are associated with colon cancer.The examples above are just the tip of the iceberg of the amount of studies done on the benefits of this essential fatty acid. If you need more information on it, there are some references below that you might find useful.
Omega 3 study (Opens a new window)
You might be wondering about the other 'essential' fatty acid known as Omega 6. Is it less important? No! The truth is that both of these essential fats share equal importance and you will need sufficient quantities of the two to stay healthy.
The issue is, most people in the western hemisphere are well nourished with Omega 6 through their regular diet alone. Western diets are heavily enriched with the EFA that they can overwhelmingly exceed dietary requirements many folds. Many sources of Omega 6 are found abundantly in many nuts and seed oils like soy, which are used in most of the snacks, cookies, crackers, sweets and fast foods. Soybean oil itself is so commonly used in so many food preparations that it accounts for a shocking 20 percents of the calories in the regular American diet.
When your body has high ratios of Omega 6, it tends to lead to many negative health effects like Heart diseasesArthritisOsteoporosisObesityMood disordersCancerCardiovascular problemsAll the above-mentioned health issues are on the rise in America year after year. Not only that, when hair loss is concern, all the above conditions are also the principal contributing elements to your thinning hair.
One way or the other, whether it's your health or hair, a huge difference in Omega 6 to Omega 3 ratio is a huge no-no for you. Allowing the gap to widen is a disaster waiting to happen to both your health and hair so keep it balanced always!
There is no recommended daily allowance for Omega 3 as the balance is defined from the diet. A typical American diet is leaned towards Omega 6 with a ratio 16-25:1. Reducing the ratio to 2:1 or even more optimally a 1:1 ratio is the best. A higher intake of cold water fishes while reducing foods that is high on Omega 6 is generally a good way to tighten the gap. Supplementing with fish oil is also another alternative you can consider. Flaxseed oil is 6 times higher in omega 3 content than other fish oils and it's very suitable for vegetarian too.
A general rule of thumb is to understand your own diet. Each culture is different so you will need to know your diet and then adjust. People from the Mediterranean and Far Eastern counties like Japan have diets that are much richer in Omega 3 therefore they might not need to supplement as much as western nations. If you are not certain how much is really sufficient for you, visit your nutritionist for some advice.
Food Sources
Cold Water FishesFlaxseed Hempseed Chia sage Walnuts
There are no major side effects related to the oils but some minor issues have been noted depending on the dosage used it can cause nausea and diarrhoea. However, high dosage of any oils can create such symptoms too. A good way to minimize the chance of side effects is to start with a smaller dose and increase the gradually over the course of a few days. Taking the supplement with meals is also recommended.
If you are pregnant, consuming cold water fishes might increase your risk of ingesting mercury or other contaminants, it's best to opt for molecularly-distilled fish oil instead. If you are taking blood thinners like aspirin, ibuprofen or warfarin, caution is advised because it might increase the risk of bleeding. If you intend to use Omega 3 with any other medications, it's best to consult your doctor first.
A good balance between these two essential fatty acids helps keep your body happy and healthy. Keeping a strong, happy and healthy body will tremendously benefit your hair and also improve the effectiveness of treatments.
Taking Omega 3 is not compulsory if you think you have more than enough from your diet but if you think that your ratio is greatly biased towards the Omega 6 side, it's time to start adjusting or ensure you have it including in your hair supplements list.
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