Pumpkin Seed Oil for Hair: What Helps and How To Use

If you want longer, thicker hair, you’re not alone.

Figuring out what truly works isn’t easy when everyone — from celebrities and influencers to your stylist or barber — has advice.

That hunt often turns into wandering a crowded hair-care aisle at a beauty store, or deep-diving the online version.

That’s usually where you’ll spot options like pumpkin seed oil for hair growth. You’ll see supplements (even gummies), topical oils, and bags of seeds, all promising fuller, longer hair.

So what does pumpkin seed oil offer for hair, and could it be a good fit for you?

Key Takeaways

• Pumpkin seed oil is nutrient-dense, with phytosterols that may reduce DHT and inflammation.

• Essential fatty acids and vitamin E support follicles, strengthen hair, and maintain scalp hydration.

• Small studies report oral and topical use can improve regrowth, with mixed comparative results.

• Use includes warm scalp applications, diet, and capsules, avoiding overuse to prevent clogged follicles.

What is Pumpkin Seed Oil?

Pumpkin seed oil is a nutrient-rich extract pressed from pumpkin seeds (Cucurbita pepo). It’s known for a deep green hue and a nutty taste, and beyond the kitchen it’s getting attention for supporting hair and scalp health.

Its potential comes from a mix of key compounds. The oil is notably high in phytosterols, plant molecules linked to naturally blocking dihydrotestosterone (DHT), a hormone tied to hair loss. It also carries nutrients important for hair:

• Omega-3 and omega-6 fatty acids that help fortify follicles

• Zinc and magnesium in meaningful amounts to aid cell repair

• Antioxidants that help defend the scalp from damage

• Vitamin E that may support scalp blood flow

• Iron and protein that back healthy growth

Traditional systems have long recognized pumpkin seed oil for wellness, including hair care. Current research is starting to back up some of those uses, especially around growth and maintenance.

Pumpkin Seed Oil Benefits for Hair

Pumpkin seed oil delivers vitamins, essential fatty acids, and phytosterols that can support your scalp and hair in several ways. Its antioxidant and anti-inflammatory properties may calm irritation, ease itch, and create a healthier setting for follicles.

Benefits differ depending on whether you take the oil by mouth or use it on your scalp. Here’s what studies and early data suggest for each approach.

Improves Hair Follicle Health

Fatty acids in pumpkin seed oil act as emollients that help the follicle’s environment. That support can improve skin barrier function, membrane flexibility, and cell signaling.

Omega-3s in particular may reduce inflammation, back follicle health, and improve feel. A lack of these fats can contribute to hair loss.

Strengthens Hair Strands

Fatty acids also play a structural role by reinforcing strands. Stronger hair tends to break less and form fewer split ends. With the right building blocks, hair can be more resilient overall.

May Help Reduce Hair Loss

Dihydrotestosterone (DHT) is a major driver of female pattern thinning. It shrinks follicles so thick, healthy strands thin out at the temples, crown, and front of the scalp.

Research indicates that taken orally, pumpkin seed oil can affect 5-alpha reductase, the enzyme that converts testosterone into DHT.

By helping lower DHT, pumpkin seed oil’s phytosterols may lessen thinning and shedding. The papers I saw show oleic and linoleic acids, which the oil contains, may also inhibit 5-alpha reductase.

Even so, the body of evidence is small. We need more studies to understand how much pumpkin seed oil can reduce loss.

May Promote Hair Growth

Omega-6 fatty acids help keep the scalp hydrated and balanced, which matters for growth. The oil also provides vitamin E, which may support scalp circulation and, in turn, growth.

Researchers observed in a 2014 study that men taking pumpkin seed oil supplements had 30 percent more hair growth than a placebo group. Because the trial included only men and the supplement contained other ingredients, pumpkin seed oil alone can’t get full credit.

A small 2021 study in women with female pattern hair loss compared topical pumpkin seed oil with minoxidil. After three months, both groups improved in regrowth and hair shaft diversity, though minoxidil showed slightly larger gains.

How to Use Pumpkin Seed Oil to Support Hair Growth

You can use pumpkin seed oil three ways for hair benefits, each with upsides. Whether you favor topical use or supplements, staying consistent matters most.

1. Topical Use

A straightforward method is a warm oil scalp treatment:

• Begin with freshly washed, damp hair

• Warm the oil gently (avoid overheating)

• Massage into the scalp for 5–10 minutes

• Leave it on at least 30 minutes or overnight

• Rinse out with a mild shampoo

For best results, use this treatment once or twice a week. For me, gentle detangling after the massage tended to reduce tugging and knots. Using too much can leave hair oily and may clog follicles.

2. Take Oral Supplements

Taking pumpkin seed oil in supplement form is another established option:

• Common strength: 1000 mg capsules

• General guidance: 2 capsules twice daily with meals

• Choose high-quality, cold-pressed products

• Continue at least 12 weeks before judging results

3. Add It to Your Diet

You can also add pumpkin seed oil to everyday meals:

• Blend 1–2 tablespoons into smoothies

• Use it as a base for salad dressings

• Finish cooked dishes with a drizzle (avoid high heat to preserve benefits)

For the best odds, some experts pair topical use with dietary or supplement intake. If you’re considering supplements, talk with a hair loss specialist to tailor a plan.

Start Safe Pumpkin Seed Oil Care With Keyoma

Now that you know what pumpkin seed oil offers and how to use it, set realistic goals and stay consistent. It can support scalp comfort and strand strength, and early studies suggest possible help with DHT and growth, but results vary and evidence remains limited. 

For clear routines, ingredient explainers, and research updates, follow Keyoma’s blog and social channels for ongoing hair care tips.