By Rowan
Dandruff is an incredibly common scalp condition that can be both uncomfortable and embarrassing. Characterized by white flakes, itching, and sometimes redness, dandruff can result from dryness, excess oil production, fungal overgrowth, or skin conditions like seborrheic dermatitis. While special shampoos are a common first step, nourishing your scalp from within can help address the root causes and support long-term relief.
Natural supplements can be a gentle, effective way to reduce scalp irritation, balance oil production, and promote healthier skin. Below are two evidence-based supplements that may help you combat dandruff from the inside out.
Omega-3 Fatty Acids
Omega-3 fatty acids, found in fish oil, flaxseed oil, and chia seeds, are essential fats that help keep the scalp hydrated and reduce inflammation. When your scalp’s lipid barrier is strong, it’s better equipped to resist dryness and irritation that can trigger dandruff. Omega-3s also help regulate oil production, which is key if excess sebum is contributing to the problem.
- Mechanism of action: Reduces inflammation, supports scalp hydration, and regulates oil production
- Dosage or usage tip: Take 1,000–2,000 mg of combined EPA and DHA daily, preferably with a meal for better absorption
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Zinc
Zinc is a vital mineral for skin and scalp health. It supports immune function, regulates oil production, and helps control the growth of Malassezia, the yeast-like fungus often linked to dandruff. Adequate zinc levels can also promote faster healing of irritated or flaky skin on the scalp.
- Mechanism of action: Regulates sebum production, inhibits fungal overgrowth, and promotes scalp healing
- Dosage or usage tip: Take 15–30 mg daily in a bioavailable form such as zinc gluconate or zinc picolinate
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In Summary
Dandruff can be persistent, but supporting your scalp’s health from the inside can make a big difference. Omega-3 fatty acids help moisturize and protect your scalp while reducing inflammation, and Zinc combats fungal growth and balances oil production. Together, these supplements can complement topical treatments for a more comprehensive approach to dandruff management.
As with any supplement, it’s important to choose high-quality products and speak with a healthcare provider before starting a new regimen—especially if you have underlying health conditions or are taking medication.
This article is for informational purposes only and does not constitute medical advice.