"Dr. Bauman recommends starting by prioritizing foods that contain omega-3 fatty acids, such as flaxseeds, walnuts, salmon, tuna, kale, and Brussels sprouts. “The omega-3 fatty acids in these foods reach both the hair shaft and cell membranes in your scalp, nourishing the follicles and promoting healthy hair growth."
Consuming foods that are high in zinc is another way to support your hair health"
https://www.shape.com/can-diet-changes-affect-hair-health-8349564
"Omega-3 fatty acids are a group of nutrients that may have various health benefits, including helping with hair growth and thickness. However, evidence for this is limited."
https://www.medicalnewstoday.com/articles/omega-3-for-hair
"Fish oil contains omega-3 fatty acids. Some studies suggest that omega-3s may improve hair health, particularly for people with hair loss. However, the evidence for this is currently limited."
https://www.medicalnewstoday.com/articles/fish-oil-for-hair
"Omega 3 fatty acids plays an important role in providing essential vitamins and minerals to hair follicles by keeping the liver healthy. Our blood goes through the liver which cleanses toxins and unwanted substances. Some of the blood then flows through and feed hair follicles, which is how follicles are able to grow.
Omega 3 fatty acids are also anti-inflammatory. They inhibit certain molecular production that can cause inflammatory reactions in our body. This property then helps prevent some of the most common scalp conditions such as flaky residue, dandruff, red and itchy scalp, all of which are due to scalp inflammation.
How much omega 3 per day is good for hair growth?
There is no official daily recommended amount of omega 3, but a study that involved 120 participants suffering female pattern hair loss showed great hair growth results after taking 460 mg of fish oil along with 460 mg of black currant oil (another great source rich in omega 3 and 6)."
http://msfullhair.com/the-ultimate-guide-to-fatty-acids-for-hair-growth/
"A 2015 supplement study of 120 women found that six months of a supplement containing both omega-3 and omega-6 fatty acids had lower hair loss and improved hair density.6"
https://www.realsimple.com/foods-that-help-hair-growth-7814262
"One 2020 review of 38 studies found that omega-3 supplementation was beneficial for conditions like psoriasis, atopic dermatitis, acne, and skin ulcers.
As for hair, a 2018 study found that DHA plays a role in boosting dermal papilla cells, which help promote hair growth."
https://greatist.com/health/omega-3-fatty-acid-benefits#healthy-skin-and-hair
"Some research done to study the effects of omega-3 fatty acids on hair growth concluded that omega-3 fatty acids may be a good way of promoting hair growth and reducing hair loss.
One such study is published in the Journal of Clinical and Aesthetic Dermatology, where patients with androgenetic alopecia were each given a twice-daily supplement rich in omega-3 fatty acids. After roughly 6 months, the majority of the patients had an increase in hair growth."
https://www.emedihealth.com/nutrition/health-benefits-omega-3-fatty-acids
Mackerel-Derived Fermented Fish Oil Promotes Hair Growth by Anagen-Stimulating Pathways
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164340/
Fatty Acid supplements improve hair coat condition in rhesus macaques
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5597456/
Role of Arachidonic Acid in Promoting Hair Growth
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4737836/
"Omega Fatty Acids – These are the only fats that the body needs but cannot make. The two needed by humans are Omega 3 (alpha-Linolenic) and Omega 6 (Linoleic). They are used to make cell membranes and produce many hormones, and may also be capable of reducing chronic inflammation in the body and preventing disease. They are added to some foods but occur naturally in many oils, particularly fish oils."
https://www.canr.msu.edu/news/food_micronutrients_explained_the_necessary_essentials