Could pumpkin seed oil help support healthier-looking hair? It's a question that's attracted growing interest, particularly among people looking for nutritional approaches to hair thinning and hair loss.
Pumpkin seed oil is best known as a plant-based oil rich in unsaturated fatty acids, but it's also been investigated for its potential role in hair growth. Some early research has produced interesting results, although there's still more to learn about how effective it is and who might benefit.
So, what does pumpkin seed oil actually do, what does the research say, and is it worth adding to your daily routine? Let's take a closer look.
What Is Pumpkin Seed Oil?
Pumpkin seed oil is a natural oil extracted from pumpkin seeds. It's traditionally used as a food ingredient and is also available as a dietary supplement, usually in capsule form.
It's particularly valued for its nutritional profile, which includes unsaturated fatty acids such as:
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Linoleic acid: An omega-6 fatty acid that the body needs but cannot produce itself.
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Oleic acid: A monounsaturated fatty acid also found in olive oil.
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Other plant compounds: Including naturally occurring phytosterols and vitamin E compounds, depending on the oil and how it's processed.
These components have made pumpkin seed oil an interesting ingredient to researchers exploring its potential benefits for general health, including hair health.
Can Pumpkin Seed Oil Help With Hair Growth?
Pumpkin seed oil has been investigated for its potential role in androgenetic alopecia, more commonly known as male or female pattern hair loss.
One of the most frequently discussed studies was published in 2014 in the Evidence-Based Complementary and Alternative Medicine journal. It involved 76 men with mild to moderate male pattern hair loss, who were given either 400mg of pumpkin seed oil daily or a placebo for 24 weeks. ¹
At the end of the study, the pumpkin seed oil group showed a greater increase in hair count than the placebo group. The researchers reported an average increase of around 40% in the measured area, compared with approximately 10% in the placebo group. ¹
These results are promising, but there are some important limitations:
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The study involved a relatively small group of men.
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It lasted for 24 weeks, so it doesn't tell us about longer-term results.
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It investigated one particular supplement preparation, not every pumpkin seed oil product.
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More research is needed to establish whether similar results can be seen in women and other groups.
A later systematic review of nutritional supplements for hair loss also identified pumpkin seed oil as an ingredient with potential, while highlighting the need for further high-quality research. ²
The takeaway? There is some clinical evidence worth exploring, but pumpkin seed oil hasn't been established as a proven treatment for hair loss.
How Might Pumpkin Seed Oil Work?
Researchers have explored a few possible explanations for why pumpkin seed oil might influence hair growth. One area of interest is an enzyme called 5-alpha reductase.
This enzyme converts testosterone into dihydrotestosterone (DHT), a hormone involved in androgenetic alopecia. In people who are genetically sensitive to DHT, it can contribute to the gradual shrinking of hair follicles, leading to finer hair and eventual thinning. Some laboratory and animal research suggests that compounds found in pumpkin seed oil may influence 5-alpha reductase activity. ¹
However, it's important not to jump too far ahead. Much of this proposed mechanism comes from preclinical research, and it hasn't been firmly established that taking pumpkin seed oil has a meaningful effect on DHT levels or hair follicles in humans.
Its fatty acid and phytosterol content may also be of interest, but more research is needed to understand their individual contributions.
Is Pumpkin Seed Oil Better for Men's or Women's Hair?
The original 2014 study focused on men with male pattern hair loss, so its findings cannot automatically be applied to women. There has also been some research involving women with female pattern hair loss, including a small comparative study investigating pumpkin seed oil and topical minoxidil. ³ However, this research is limited and doesn't establish pumpkin seed oil as an alternative to recognised hair loss treatments. Hair thinning can have different causes in men and women, including genetics, hormonal changes, nutritional deficiencies and certain medical conditions.
For that reason, it's more useful to think of pumpkin seed oil as an ingredient being investigated for hair health rather than a supplement specifically proven to work for one gender.
What Else Can You Do to Support Healthy Hair?
Although pumpkin seed oil has attracted attention, it's only one part of the wider picture. Hair health is influenced by several factors, including diet, genetics, hormones and general wellbeing.
Here are a few other things worth considering:
Eat Enough Protein
Hair is primarily made up of a protein called keratin, so getting enough protein through your diet is important for normal hair growth.
Good sources include eggs, fish, chicken, dairy products, beans, lentils, tofu and nuts.
Get a Variety of Vitamins and Minerals
Certain nutrients play important roles in maintaining normal hair health.
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Zinc contributes to the maintenance of normal hair.
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Biotin contributes to the maintenance of normal hair.
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Selenium contributes to the maintenance of normal hair.
Iron is also important for normal health, and iron deficiency can be associated with hair loss. However, it's best to establish whether you're deficient before taking an iron supplement. ⁴
A varied diet is a good starting point, and supplements may be useful if you're not getting enough of particular nutrients.
Look After Your Scalp and Hair
Everyday hair care habits can help reduce unnecessary damage and breakage. Try to avoid excessive heat styling, be gentle when brushing wet hair and avoid hairstyles that pull tightly on the roots.
These steps won't prevent genetic hair loss, but they can help you look after the hair you have.
Manage Stress and Prioritise Sleep
Significant stress and illness can sometimes trigger temporary hair shedding, known as telogen effluvium. This can happen a few months after the triggering event. ⁵ Getting enough sleep, eating well and finding ways to manage stress can all support your general wellbeing.
How Much Pumpkin Seed Oil Should You Take for Hair?
This is one of the most common questions, but there isn't an established daily dose of pumpkin seed oil for hair growth. The 2014 study used 400mg daily for 24 weeks, but that doesn't mean 400mg is a proven or universally recommended amount. ¹ The findings also relate to the specific preparation used in the research, rather than every pumpkin seed oil supplement.
If you're considering a pumpkin seed oil supplement, follow the serving instructions on the product label rather than trying to replicate a research dose.
For example, Zipvit Pumpkin Seed Oil provides 3000mg per daily serving, it's cold-pressed and provides naturally occurring linoleic and oleic acids. It's worth remembering that a higher amount doesn't automatically mean better results, and the 3000mg serving should not be interpreted as a clinically proven hair growth dose.
Are There Any Side Effects of Pumpkin Seed Oil?
Pumpkin seed oil is generally well tolerated as a food ingredient, and the small 2014 hair growth trial reported few adverse effects. ¹ However, this doesn't establish its long-term safety for everyone or every supplement formulation.
Some people may experience mild digestive discomfort, and anyone with a pumpkin seed allergy should avoid products containing it. If you're pregnant, breastfeeding, taking regular medication or managing an existing health condition, speak to a healthcare professional before starting a new supplement.
When Should You Speak to a GP About Hair Loss?
It's normal to lose some hair every day, but noticeable thinning or increased shedding can sometimes be a sign of an underlying issue. Hair loss can be linked to several factors, including genetics, stress, illness, weight loss, iron deficiency and certain medical conditions. ⁵
It's worth speaking to your GP if your hair loss is sudden, unexplained, happening in patches or causing you concern. They can help investigate the possible cause and discuss suitable treatment options.
It's particularly important to understand what's behind your hair loss before relying on supplements or products marketed for hair growth.
FAQs
Does pumpkin seed oil really help hair growth?
There is some promising early research. A 2014 study involving 76 men found an increase in hair count among those taking pumpkin seed oil compared with a placebo. ¹ However, further research is needed before it can be considered a proven hair growth treatment.
How long does pumpkin seed oil take to work for hair?
There isn't an established timeframe. The 2014 study assessed results over 24 weeks, but this doesn't mean everyone taking pumpkin seed oil will notice changes after six months. More research is needed to understand whether any benefits are consistent.
Does pumpkin seed oil help with thinning hair?
It has been investigated for androgenetic alopecia, a common cause of gradual hair thinning. Early findings are interesting, but the evidence is limited and it shouldn't replace established hair loss treatments.
Is pumpkin seed oil good for men's hair?
The most frequently cited clinical study involved men with mild to moderate male pattern hair loss. It reported improved hair counts compared with a placebo, although the results need to be confirmed through larger studies. ¹
Can women take pumpkin seed oil for hair?
Pumpkin seed oil is not exclusively for men. However, the strongest commonly cited clinical evidence comes from a study involving men, and research in women remains limited. If you're experiencing hair thinning, it's worth speaking to a GP about the possible cause.
Can I take pumpkin seed oil every day?
Many pumpkin seed oil supplements are designed for daily use. Follow the recommended serving on the product packaging and check with a healthcare professional if you have any concerns about suitability.
Pumpkin seed oil is an interesting ingredient when it comes to hair health, with early research suggesting it may have potential for people experiencing pattern hair loss.
However, the evidence is still developing. One small clinical trial produced encouraging results, but more research is needed to understand how pumpkin seed oil works, who might benefit and what an effective daily intake would look like.
If you're considering adding it to your routine, think of it as one part of a wider approach to everyday wellbeing rather than a guaranteed solution for hair growth. A balanced diet, good hair care habits and understanding the cause of any hair loss remain important.
