Pumpkin Seed Oil for Hair Loss in Women: Does It Really Work?

Pumpkin seed oil may not be a very common ingredient in your kitchen, but it has been a topic of conversation in the beauty space for its touted hair growth benefits. If you’ve noticed more hair in your brush or shower drain lately, you’re certainly not alone. Hair thinning and shedding are incredibly common in women, especially during times of hormonal change, chronic stress, or nutrient depletion. Today, we’re diving into the trending topic of pumpkin seed oil, and whether it actually works to combat hair loss in women.

Pumpkin Seed Oil is Packed with Nourishing Nutrients 

Pumpkin seed oil is a deep green, nutrient-rich oil extracted from the seeds of raw pumpkin seeds. It’s a powerhouse of vitamins, minerals, and phytonutrients that help nourish the scalp and strengthen hair follicles from the inside out. Here’s a look at some of the key nutrients that make pumpkin seed oil so special:

• Zinc: a mineral crucial for keratin production (the main protein in hair), thyroid hormone production, reproductive hormone regulation, and immune system function
• Vitamin E: a potent antioxidant that protects hair follicles from oxidative stress
• Phytosterols: plant compounds shown to block 5-alpha-reductase, the enzyme that converts testosterone into DHT (dihydrotestosterone), a more potent version of testosterone and a key trigger for hair follicle shrinkage and androgenetic alopecia or pattern hair loss
• Omega-6 fatty acids: essential fatty acids that support cellular health, scalp integrity, and balance inflammation, particularly when coming from the right sources such as minimally refined cold-pressed organic pumpkin seed oil

Pumpkin seed oil can be used both orally (as a supplement or through food-grade pumpkin seed oil), as well as topically (massaged into the scalp) for hair support. And let’s not forget about the benefits of eating pumpkin seeds themselves! Pumpkin seeds are packed with minerals like zinc, magnesium, and iron, all essential for healthy hair growth and hormone balance.

Why Women Experience Hair Loss: Identifying the Root Causes

Before diving into how pumpkin seed oil may or may not influence hair loss, let’s first understand a bit more about why women lose hair in the first place. 

The hair growth cycle is divided into 3 stages: (1) anagen (growth phase); (2) catagen (transition phase); and (3) telogen (resting or shedding phase). The anagen phase can last many years, while the telogen phase lasts an average of 3 months. Therefore, we consider the hair cycle to be an average of 3 months, reflecting this resting and fallout phase.  

When the hair cycle is disrupted, whether from stress, hormonal changes, or nutrient depletion, this can directly impact hair follicle health and shift the time spent in different phases of the hair cycle. For example, this could result in a shorter anagen growth phase and prolonged telogen phase, causing excessive shedding and hair loss. 

Some common root causes that disrupt the hair cycle include:

• Thyroid dysfunction (especially low Free T3 or Hashimoto’s)
• Hormonal imbalances (elevated androgens like DHEA and testosterone, low progesterone or estrogen, perimenopause, and postpartum)
• Chronically high cortisol (stress-related telogen effluvium)
• Gut dysbiosis and nutrient deficiencies (from impaired digestion and absorption)
• Inflammation and oxidative stress (immune system dysregulation)

Identifying your root cause or causes is a key first step before diving into treatments and hair loss remedies. By understanding the driving factors, you can more successfully address the root, and get more effective results. 

The Science Behind How Pumpkin Seed Oil May Help Hair Loss

Let’s explore how pumpkin seed oil may help combat hair loss in order to determine if it could address the root of your hair loss. 

One of the most well-researched pathways behind hair thinning and hair loss in women is androgen-related hair loss. This is often referred to as androgenic alopecia. This results in thinning or shedding especially along the crown, part line, or temples. In most cases, an overproduction of potent DHT binds to scalp receptors and causes hair follicles to shrink.

Pumpkin seed oil may interrupt this process in a variety of ways based on its unique nutrient profile. As mentioned, zinc is crucial for hair keratin production and immune system support. It also helps regulate androgen activity and supports hair follicle repair. Antioxidants like vitamin E and polyphenols reduce inflammation and oxidative stress in the scalp and individual hair follicles. 

Other nutrients like phytosterols, specifically delta-7-sterols, block 5-alpha-reductase, the enzyme responsible for converting testosterone into its more potent counterpart, DHT. Neutralizing this enzyme effectively reduces DHT formation. Additionally, anti-inflammatory fatty acids further calm inflammation and promote a healthier follicular environment for hair regrowth, a critical step after slowing hair fallout.

This activity has been shown throughout research, with promising results showing similar effects after 3 months of topical pumpkin seed oil use in comparison with minoxidil, a prescription topical medication used for hair loss in men and women. Another study conducted in men with androgenic alopecia showed a 40% increase in hair growth when taking 400mg pumpkin seed oil daily for 6 months. 

Even though studies in women are lacking, the mechanisms by which pumpkin seed oil lowers DHT levels and protects follicles through antioxidant and anti-inflammatory pathways makes it a promising option for female hair loss.

How to Integrate Pumpkin Seed Oil Into a Holistic Hair Plan

There are a few ways to incorporate pumpkin seed oil into your routine. Firstly, pumpkin seed oil is available in supplement form, which you can find in our online supplement dispensary, Fullscript, linked here. While there is no established recommended dose, our preferred supplement option from NOW Foods offers 1000mg per serving. 

Topically, pumpkin seed oil can be applied directly and massaged into the scalp a few days each week. It can also be mixed with essential oils such as rosemary or peppermint for extra scalp stimulation. 

Food-grade, cold-pressed pumpkin seed oil like our favorite from Mountain Rose Herbs not only can be used topically but is also delicious! We love drizzling pumpkin seed oil to garnish soups or roasted vegetables. You can also swap half of the olive oil in your favorite homemade salad dressing recipe for pumpkin seed oil for an extra nutrient boost. 

The Functional Takeaway: Know Your Root Cause

Hair loss is multifactorial. And while pumpkin seed oil could be a powerful tool, it’s not a magic fix, particularly if your hair loss isn’t androgen-driven.

Understanding whether your hair shedding stems from androgen imbalance, thyroid dysfunction, nutrient gaps, or chronic stress is the best way to create an effective plan that works for you. When you identify your unique drivers, you can choose the right tools (like pumpkin seed oil) to support lasting regrowth and healthier, fuller hair from the inside out.

If you’re ready to uncover the root cause of your hair loss, let’s test and not guess! In our 1:1 coaching program we utilize advanced functional testing to gain deeper insight into your health to personalize your treatment plan and nutrition support. Also check out our hormone testing packages to jumpstart your hair growth journey! 

Written by Romana Brennan, MS, RDN