Hair growth is a complex physiological process. In total, there are about 5 million hair follicles on the human body, about 100 thousand of them are on the head. It is believed that the amount is determined at the genetic level and is not able to increase throughout life.
The average hair growth rate is 12-13 mm per month or up to 15 cm per year - to increase this figure, you must first of all eat right and maintain a healthy lifestyle. However, do products to speed up hair growth and make it thicker work?
May protect against sun damage
Omega-3s can protect against harmful ultraviolet A (UVA) and ultraviolet B (UVB) rays that come from the sun.
Research has shown that taking a combination of DHA and EPA—two long-chain omega-3s—can reduce skin sensitivity to ultraviolet (UV) rays ().
In one small study, participants who consumed 4 grams of EPA for 3 months increased their resistance to sunburn by 136%, while no significant changes were observed in the placebo group ().
In another study, participants who applied EPA- and DHA-rich sardine fat to their skin after UV exposure experienced 25% less skin redness compared to the control group. However, other types of omega-3s did not have the same effect ().
There is some evidence that after exposure to ultraviolet light, omega-3s may also reduce the severity of symptoms of some conditions associated with photosensitivity, including skin rashes or fluid-filled blisters ().
However, there is little research on this topic and more research is needed before conclusions can be drawn.
Summary:
Omega-3s can improve your skin's resistance to sunburn, reduce the severity of skin redness after UV exposure, and relieve the symptoms of some conditions associated with photosensitivity. However, more research is needed.
Omega-3 - composition, benefits, harm and rules of administration
Fish oil is obtained from fish tissue. The product is a source of vitamins A and D. Fish oil was used in the 18th-20th centuries to treat and prevent rickets, a disease caused by a lack of vitamin D. Fish oil is sold as a vitamin supplement. It is used as a remedy for joint pain and for the prevention of cardiovascular diseases. One of the most important components of fish oil is Omega-3. The effectiveness depends on its concentration. Omega-3 is represented by a complex of essential fatty acids, that is, our body is not able to produce them on its own, alpha-linolenic (ALA), eicosapentaenoic (EPA) and docosahexaenoic (DHA). ALA is of plant origin, EPA and DHA are of marine origin.
Composition and calorie content of fish oil: Fish oil is a mixture of fatty acid glycerides and contains many vitamins.
Vitamin A
– 3333.3% of the daily value per 100 g. Important for the immune system. Regulates reproductive function, is responsible for the health of the skin and organs of vision.
Vitamin D
– 2500% of the daily value per 100 g. Involved in many processes - from preventing colds and flu to treating 16 types of cancer. Vitamin D clears the brain of heavy metals, including mercury. Vitamin D deficiency leads to autism, asthma and type 1 and 2 diabetes, and also causes calcium metabolism disorders.
Omega-3 fatty acids
– 533.4% of the daily value per 100 grams. Fish obtain omega-3 fatty acids by consuming phytoplankton, which ingest microalgae. These are antioxidants that relieve inflammation and strengthen blood vessels.
Vitamin E
. Accelerates metabolism, is responsible for reproductive function.
Other minerals and vitamins are found in fish oil in more modest quantities.
Calorie content of fish oil is 1684 kcal per 100 g.
What form does fish oil come in?
Fish oil is marketed in 2 forms: capsules and liquid.
In liquid form, the product is packaged in dark-colored glass bottles to prevent it from breaking down when exposed to light.
Capsules are made from gelatin. The benefits of fish oil in capsules do not change, but it is more convenient to use in this form. Fish oil capsules smell less fishy, especially if they are placed in the freezer before use.
Benefits of fish oil
The beneficial properties of fish oil are known to people living in Northern Europe. They used it to boost immunity and protection during long winters. The product helped with rheumatism, joint and muscle pain.
The unique properties of fish oil relieve inflammation, reduce arthritis pain, suppress anxiety and depression, and ensure brain and eye function.
For bones and joints
Fish oil helps with muscle pain and cramps. It replaces the use of certain non-steroidal anti-inflammatory drugs in patients with rheumatoid arthritis.
Lifelong consumption of fish oil increases bone mineral density in old age. It is especially important for women to take fish oil - it helps avoid osteoporosis during the postmenopausal period.
For the heart and blood vessels
Taking fish oil daily reduces the risk of heart disease and hypertension. The product improves vascular health, reduces lipids and reduces the risk of cholesterol plaques.
Benefits of fish oil
For nerves and brain
Autism, multiple sclerosis, insomnia, migraines, depression, schizophrenia are diseases that fish oil helps prevent. It reduces anxiety, improves cerebral blood flow and inhibits the development of Alzheimer's disease. Fish oil prevents aggression under stressful conditions.
For eyes
Fish oil contains a lot of vitamin A, so with regular use you will not be at risk of vision loss and developing myopia.
For the lungs
Fish oil is a remedy for upper respiratory tract diseases, flu, colds, tuberculosis and asthma.
For the gastrointestinal tract and liver
Vitamin D in fish oil reduces the risk of colon cancer, obesity and Crohn's disease.
Regular use of the product will strengthen the liver and cleanse it of toxins.
For the pancreas
Omega-3 prevents type 1 and type 2 diabetes.
For the reproductive system
Fish oil improves the functioning of the reproductive system - stable hormonal levels are explained by the presence of Omega-3 fatty acids.
Vitamin E
reduces the likelihood of developing cystic fibrosis.
For skin
Fish oil is effective when applied externally against psoriasis and eczema.
Internal use reduces the risk of sunburn.
For immunity
Fish oil is a protector against cancer, sepsis, inflammation and premature aging. The product acts as an antioxidant and relieves inflammation.
Fish oil is good for heart and brain health. It is able to prevent mental disorders and reduce symptoms of schizophrenia, maintain skin and liver health.
How to take fish oil
Almost all brands of fish oil contain 400 to 1,200 IU per tablespoon of vitamin D and 4,000 to 30,000 IU of vitamin A.
Recommended daily dose of vitamin D:
children - no more than 200-600 IU, depending on age;
adults - from 2,000 to 10,000 IU per day, depending on weight, gender, skin color and sun exposure;
elderly people – 3000 IU;
autistic children – 3500 IU.
Dosages of fish oil vary depending on the purpose of supplementation. For general health, 250 mg of fish oil is sufficient, which can be obtained by eating fish.
If the goal is to fight disease, then 6 g. fish oil throughout the day will be most effective.
The more fish oil you get from foods, the less you need to add to your diet.
For the average person, it is better to get about 500 mg per day, while for the treatment and prevention of heart disease it should be increased to 4000 mg.
Pregnant women should increase their fish oil intake by at least 200 mg per day.
Fish oil for weight loss
Fish oil does not directly affect body weight. It accelerates metabolism, heals the liver, blood vessels and digestive organs. Such a healthy body loses weight faster.
The best fish oil manufacturers
Some of the best producers in this area are countries such as Germany and Norway. Fermentation is important in the manufacturing process, which makes nutrients more available. All vitamin supplements from these manufacturers do not have a specific odor or aftertaste without the addition of flavor enhancers, especially mint or lemon extracts.
The German brand Mivolis enriches Omega-3 with vitamin E and uses oil extracts from high-quality sea and salmon fish. This brand also has Omega-3 from krill oil, which has a higher price, but has the highest concentration of Omega-3, is quickly metabolized and is almost completely absorbed. Another significant advantage of this form is its content of astaxanthins, powerful antioxidants. Safe for pregnant women, as shellfish do not accumulate mercury.
German brand "Altapharma"
enriches fish oil not only with vitamin E, but also with B vitamins, folic acid and magnesium. There is also a complex Omega 3 + Omega 6 + Omega 9, where marine fish oils and vegetable oils are selected: flaxseed, sunflower, pumpkin seeds, wheat germ, evening primrose, rosemary, rice bran, olive, D-alpha tocopherol.
German brand "Schaebens"
also includes Omega-3 extracts and oils from sea and salmon fish with vitamin E.
German brand "Doppelherz"
produces Omega 3 from extracts and oils of sea fish, enriches with vitamins E, group B.
German brand "tetesept"
includes marine fish oil and vitamin E.
The brands Mivolis, Altapharma, Doppelherz produce vitamins specifically for pregnant women, enriched with Omega-3.
Harm and contraindications of fish oil
Possible consequences of overdose: hypervitaminosis and toxicity of vitamins A and D;
accumulation of toxins. Due to pollution in the world's oceans, it may not be safe to consume fish oil. They accumulate in the fat and tissues of fish. This is especially true for mercury; allergy. Fish oil may cause a reaction in people with allergies to fish and shellfish;
problems with the gastrointestinal tract - belching, nausea, loose stools and indigestion. A fish oil supplement may reduce blood clotting. Take fish oil in small doses or stop taking it for a while if you are taking blood thinning medications such as aspirin, warfarin or clopidogrel.
There are known cases of interaction with contraceptives and weight loss medications containing orlistat. When taking such medications, be sure to consult your doctor.
In rare cases, blood sugar levels increased, insomnia and weight gain appeared. Fish oil in capsules is no more harmful than when taken in liquid form.
How to choose fish oil
Choose vitamins without unnecessary fillers and synthetic ingredients. It is better when the product contains antioxidants, such as astaxanthin. Such a product will not oxidize. The percentage of EPA/DHA should be at least 60%. The quantitative ratio of EPA/DHA acids is also important; 2:1 is considered the most effective. The daily requirement of Omega-3 polyunsaturated fatty acid should range from 500-1000 mg.
Include fish oil as a healthy supplement in your family's daily diet. Its unique composition will help maintain a healthy and blooming appearance until old age!
May reduce acne (pimples and acne)
A diet rich in omega-3s may help prevent or reduce the severity of acne.
Omega-3s have been shown to reduce inflammation, and new evidence suggests that acne may be caused primarily by inflammation. Therefore, omega-3s may indirectly fight acne (,).
Several studies have reported a reduction in acne with omega-3 supplementation, either alone or in combination with other nutrients (, , , ).
Omega-3 supplements also appear to reduce the side effects of isotretinoin, a drug commonly used to treat severe or resistant acne ().
However, few studies have observed the effects of omega-3s alone—rather than in combination with other compounds—and the effects appear to vary among different people. Therefore, more research is needed.
Summary:
Omega-3 supplements, taken alone or in combination with other supplements, may help prevent acne (pimples and pimples) or reduce their severity. However, more research is needed to confirm these effects.
May protect against dry, red or itchy skin
Omega-3s can hydrate the skin and combat redness, dryness, or itching of the skin caused by skin conditions such as atopic dermatitis and psoriasis.
This is due to the fact that omega-3s improve the protective functions of the skin, moisturize and prevent irritation (,).
In one small study, women who consumed about half a teaspoon (2.5 ml) of omega-3-rich flaxseed oil daily experienced a 39% increase in skin hydration after 12 weeks. Their skin was also less rough and sensitive than the skin in the placebo group ().
High omega-3 intake was also associated with a lower risk of atopic dermatitis in children and improved psoriasis symptoms in adults. However, other studies have failed to replicate these results (, ,).
Different doses and delivery methods used between studies may partly explain the conflicting results ().
Therefore, more research is needed before conclusive conclusions can be drawn.
Summary:
Omega-3s can hydrate your skin and protect it from irritants and skin conditions such as atopic dermatitis and psoriasis. However, more research is needed to confirm these effects.
4–6. Other Potential Benefits for Skin and Hair
Omega-3s may also provide additional benefits.
- May speed up wound healing . Animal studies suggest that omega-3s delivered intravenously or topically may speed wound healing, but human studies are needed ().
- May reduce the risk of skin cancer . Eating foods rich in omega-3 may prevent the growth of tumors in animals. However, human studies are needed to confirm this (,).
- Can stimulate hair growth and reduce hair loss . Test-tube and animal studies show that omega-3s may stimulate hair growth. More research is needed into the effects of omega-3s on hair growth and hair loss in humans (, ).
It is important to note that only a small number of studies have examined these beneficial effects in humans. Additionally, studies often used multiple supplements at the same time, making it difficult to determine how effective omega-3 supplements were among other supplements. Therefore, more research is needed.
Summary:
Omega-3s can speed up wound healing, promote hair growth, reduce hair loss, and even reduce the risk of skin cancer. However, more research is needed to confirm these beneficial effects.
Hair masks using fish oil
Hair is constantly exposed to harmful factors. This includes blow-drying, dyeing, curling, weather conditions, ecology, and improper care. Most people are familiar with problems such as split ends, brittle, dry hair, and dandruff. What to do, how to make perfect curls from dry tow?
- Below are recipes with which you can strengthen your hair, treat it with fish oil, and make it vibrant and elastic.
- Hair mask recipe for dry hair and hair that tends to break. Take an egg yolk and beat it with 4 grams of fish oil (not cold). If you have long hair, use more fat and eggs. Calculate how much you will need yourself. What you get must be applied to the root zone and along the entire length of the curls. The hair should be curled, insulated with polyethylene, and left for half an hour. Next, rinse your hair under running clean water. You can carry out the procedure twice a month. The result will not keep you waiting long.
- If you have hair loss problem, prepare another mixture. We take 4 grams of fish oil, 4 grams of burdock oil, and the same amount of castor oil. The difference between this mask is that it needs to be rubbed only into the root area. Next, insulate your head with cellophane or a shower cap. Keep the mask on longer - better results. After the time has passed, rinse your hair. Make a mask every three days. After twenty applications the result will be obvious. Hair will not fall out, it will become soft and shiny. If your ends are split, heat up the fish oil, apply it to them, wrap the ends in cellophane, and leave for forty minutes. Coat all ends generously and wrap in plastic for 40 minutes. Then the hair needs to be washed.
Fish oil is good for hair, but its use cannot work miracles. You need to change your eating habits, make sure you get the amount of rest necessary for a healthy body. Lack of vitamins, stress, and insufficient sleep affects the condition of the hair.
Summarize
- Omega-3s are healthy fats found in fish, seafood and plant foods such as walnuts, flax seeds, hemp seeds and chia seeds.
- In addition to their distinct health benefits, these fats can benefit your hair and skin. Although research is limited, they appear to increase your skin's resistance to sunburn, reduce acne, and protect against dry, red, and itchy skin.
- Overall, these healthy fats are an easy and worthwhile addition to your diet, as they benefit not only your hair and skin, but your overall health.
Tags: Hair health, Skin health, Omega-3
- Related Posts
- 5 Useful properties and uses of micellar water
- What are the benefits of murumuru oil for hair and skin?
- Can Vitamin C treat acne (pimples and pimples)?
« Previous entry
How fish oil benefits your hair
In addition to being used in classical medicine and cosmetology, this product is also used in alternative medicine. Its use is suitable for dry, brittle and dull hair that has lost strength. Fish oil restores curls after they have been dyed or permed. This product will cope with split ends and provide protection against baldness. Fish oil is used externally and internally, sometimes added to a mask. If you want to take fish oil internally, buy fish oil in small capsules at the pharmacy. You can prepare a mixture of quail egg shells (ground) with 5 grams of fish oil.
