6 Foods That Can Combat Hair Loss

Dihydrotestosterone (DHT) is a hormone similar to testosterone that is believed to contribute to hair loss in both men and women.
Your body naturally converts about 5% of testosterone into DHT using an enzyme called 5-alpha reductase.
By blocking this enzyme, many foods are thought to reduce the production of DHT from testosterone and prevent hair loss.
Here are 6 foods that may combat hair loss by blocking DHT.
1. Green Tea
Derived from the plant Camellia sinensis, green tea is one of the most popular beverages worldwide.
During production, green tea leaves are steamed and not fermented, as is often the case with oolong and black tea leaves, which preserves more of the natural compounds in the tea.
This includes one of the chemical substances in green tea’s primary plants called epigallocatechin gallate (EGCG), which has been associated with health benefits such as weight loss, heart health, and brain health.
It has also been shown that EGCG protects hair follicles from the part of your skin that grows hair against hair loss caused by DHT.
When applied to the scalps of three men for 4 days, an alcohol extract of EGCG stimulated hair growth, preventing the death of cells that regulate hair growth and development caused by DHT.
While this study has many limitations related to its small sample size and short treatment duration, it helps pave the way for further research on this topic.
Green tea extract supplements typically contain standardized amounts of EGCG, but it has not been proven to combat hair loss caused by DHT. They have also been linked to liver damage in certain populations.
Ultimately, more human studies are needed to better determine whether green tea or EGCG or green tea supplements block DHT and combat hair loss.
2. Coconut Oil
Coconut oil comes from the kernel or meat of the coconut.
It is commonly used for cooking due to its ability to withstand high cooking temperatures. The oil also has various applications in beauty, skin care, hair care, and overall health.
Coconut oil contains a high percentage of medium-chain triglycerides (MCTs), primarily in the form of lauric acid, which has been shown to block DHT production in studies on test tubes and animals when taken orally.
While these types of studies, known as preclinical studies, help researchers identify whether a specific treatment may be effective or safe, their results cannot be translated to humans.
As such, clinical studies in humans are needed before coconut oil can be recommended for preventing or treating hair loss.
3. Onion (and Other Foods Rich in Quercetin)
Onions add a sweet yet sharp flavor to a variety of dishes.
They are low in calories but boast a high content of antioxidants such as quercetin.
In preclinical studies, quercetin has been shown to inhibit the production of DHT from testosterone by blocking the action of the enzyme alpha-5 reductase and reducing oxidative stress.
For example, when combined with a commonly prescribed medication for treating hair loss, quercetin was shown to reduce DHT production in rats.
Despite these promising results, no study has investigated the effects of consuming onions or taking quercetin supplements on DHT levels in humans.
Other fruits and vegetables rich in quercetin include asparagus, spinach, kale, apples, and berries.
4. Turmeric
Turmeric is a plant widely used in cooking and as a powdered extract for its health benefits.
It has been shown to reduce pain caused by arthritis, improve cholesterol levels, and enhance exercise recovery, among other benefits.
These effects are linked to the high concentration of active compounds in turmeric called curcuminoids, the most studied of which is curcumin.
Preclinical studies have demonstrated that curcumin lowers DHT levels by blocking the action of the enzyme alpha-5 reductase.
However, whether these results translate to humans remains unknown.
5. Pumpkin Seeds
Pumpkins are a winter delight and a symbol of fall festivities like Halloween.
Each pumpkin contains hundreds of nutritious seeds, rich in iron, zinc, magnesium, and antioxidants.
Interestingly, pumpkin seed oil may promote hair growth in men.
In a 24-week study involving 76 men with male pattern hair loss, those who took a daily supplement of 400 mg of pumpkin seed oil had a significantly greater increase in hair growth than those who received a placebo. However, there were no significant differences in hair thickness between the groups.
These findings have been attributed to the ability of pumpkin seed oil to inhibit DHT production from testosterone by blocking the enzyme alpha-5 reductase. The supplement used in the study, however, contained other active ingredients that may have contributed to the results.
As such, further research in humans is needed before pumpkin seed oil can be recommended for combating hair loss.
6. Edamame
Edamame beans are young soybeans, typically enjoyed as a snack or appetizer.
In addition to being packed with protein and fiber, edamame beans contain isoflavones, which are beneficial plant compounds that can lower DHT levels by blocking the action of 5-alpha reductase.
In a 6-month study, 58 men were randomized to supplement their diet with high-isoflavone soy protein, soy protein that eliminated most isoflavones, or milk protein.
After 3 and 6 months, soy protein supplements—regardless of isoflavone content—reduced DHT levels more than milk protein. Although this decrease in DHT was not significant after 6 months, it may still have clinical significance or practical importance.
Moreover, since beneficial effects were observed even with soy protein that eliminated most isoflavones, soy may contain other active components related to these effects.
Another study conducted on men observed similar results, suggesting that consuming soy protein—regardless of whether it is low or high in isoflavones—may lower DHT levels.
It is worth noting that while soy consumption is often thought to lower testosterone levels in men, most available evidence suggests that this does not apply when consumed in moderation.
Regardless, more human studies are needed to determine the effects of consuming edamame or other soy products on DHT levels and hair loss.
Other Ways to Treat Hair Loss
Many foods contain nutrients that have been shown to promise a reduction in DHT levels, but more human research is needed.
If you are experiencing hair loss, schedule an appointment with your doctor to review your medical history and identify any potential causes of hair loss to determine the appropriate treatment.
Medications such as minoxidil and finasteride have been shown to help treat hair loss. Minoxidil is a vasodilator, meaning it dilates blood vessels, while finasteride is a 5-alpha reductase inhibitor that blocks DHT production.
However, these medications can have negative side effects, such as breast swelling and tenderness, irregular menstruation, headaches, and decreased libido, which should be taken into consideration.
Additionally, a deficiency in vitamins or minerals may contribute to your hair loss, in which case a supplement may be necessary.
For example, a study involving over 500 women in Switzerland found that 38% of them had a biotin deficiency, a B vitamin that plays a role in hair health.
Other nutrients necessary for proper hair growth and thickness include protein, zinc, iron, and vitamins C and A.