10 Foods That May Block DHT & Help Hair Loss

If you have androgenetic alopecia, AKA male pattern hair loss, chances are you’ve heard of, and have probably Googled, “DHT.” 

Dihydrotestosterone (DHT) is a hormone created from testosterone — an androgen or sex hormone — by the enzyme 5-alpha reductase (5-AR). It can bind to androgen receptors on hair follicles, causing them to shrink and stop producing new hairs, which leads to male pattern baldness.

Guys who personally understand the effects of DHT on hair may spend a lot of time searching for the best DHT blockers, products, and even natural DHT blocking foods.

What foods block DHT production, and how do they do it? The answer is a little complicated, but many foods have shown promise in helping your body better regulate DHT hormone levels and, potentially, achieve healthier hair.

It’s safe to say there’s a pretty strong connection between DHT and hair loss — if you have excess DHT or are very sensitive to this hormone, it can cause baldness.

While the most effective DHT blockers are medications approved by the Food and Drug Administration (FDA) to treat hair loss, some research suggests that certain foods and supplements may also naturally reduce your DHT levels.

It’s important to put this research into context.

Right now, there isn’t much high-quality scientific data on the effects of foods that increase DHT. There also aren’t many studies showing that dietary changes can stop male pattern baldness or the production of DHT.

Still, if you’re experiencing hair loss, it can’t hurt to add some of these foods to your diet. After all, as you’ll see, they’re packed with nutrients that are good for you regardless.

If you’re looking for more information about how to combat hair loss, current research on DHT-blocking foods may be an interesting place to start. Below, we’ve listed foods that may help lower DHT naturally, potentially helping to slow down or stop the effects of male pattern baldness.

They include:

• Turmeric

• Edamame and soybeans

• Coconut oil

• Pumpkin seeds

• Green tea

• Lycopene-rich foods like tomatoes and watermelon

• Onions

• Berries

• Avocados

• Spinach

Let’s look at each food and its potential benefits in more detail.

1. Turmeric

There are plenty of benefits of turmeric for hair and body, from scalp health to reduced inflammation. Some early studies have also found that the common spice and nutritional supplement, whose main compound is called curcumin, may block DHT.

An animal study found that daily use of a curcumin supplement reduced testosterone and DHT levels in the prostate tissue of mice with prostate cancer.

Another animal study concluded that curcumin analogs (substances with similar structure and functions to curcumin) may inhibit DHT-induced androgen receptor activity in prostate cancer cells.

However, because these studies weren’t conducted on humans, and on prostate tissue and not the scalp, the results shouldn’t be seen as conclusive proof that curcumin blocks DHT — but some Indian food for dinner can’t hurt.

The verdict: Animal studies show turmeric may inhibit androgen receptor activity, but there are no human studies yet. So, while the research is promising, it's also very preliminary, and we can't say for sure that turmeric will help human hair loss.

2. Edamame, Soybeans & Soy Protein

Research shows that soy protein, which is found in soybeans and other soy products, may help lower levels of DHT in the body.

In a six-month study, men at high risk of prostate cancer — a disease aggravated by DHT — consumed either soy protein high in isoflavones (plant-based compounds that mimic the hormone estrogen), soy protein without isoflavones, or a milk-based protein isolate twice daily.

The results? The men who consumed either soy protein product showed a slight decrease in DHT levels, while those who used the milk-based protein isolate had a slight increase.

However, despite the small drop in DHT levels, the men’s testosterone levels remained steady throughout the study period — contrary to what some websites or podcasts might say about the effects of soy.

The verdict: A small study suggests that soy protein may decrease DHT levels while preserving general testosterone levels. However, since the study only included 58 men, more research is needed.

3. Coconut Oil

You’ve probably heard about using coconut oil, as well as other natural oils, for hair health. People say using coconut oil as a topical treatment can prevent hair damage and stimulate growth. If you’re curious about other essential oils for hair, we have a guide for that, too.

Coconut oil comes from the kernel (or what’s often referred to as the meat) of the coconut. While there’s currently no evidence that coconut oil speeds up hair growth when applied to hair topically, some research has found that certain compounds in coconut oil may reduce the effects of DHT.

The study that supports coconut oil's ability to reduce DHT levels found that lauric acid, a substance found in coconut oil, may affect the 5-alpha reductase enzyme that converts testosterone to DHT.

The verdict: A small study not conducted on humans found that coconut oil could reduce the conversion of testosterone to DHT. However, we couldn’t find any research on this DHT-blocker food that looked at its effects on humans, so we can’t say that it really works.

4. Pumpkin Seeds

Pumpkins and their seeds are rich in nutrients, including minerals such as zinc, magnesium, and iron. Some research suggests that pumpkin seed oil, which is cold-pressed from pumpkin seeds, may help prevent hair loss and stimulate hair regrowth.

A study published in Evidence-Based Complementary and Alternative Medicine found that men with male pattern baldness who used a pumpkin seed oil supplement for 24 weeks experienced a 40 percent increase in average hair count.

In comparison, men who used a non-therapeutic placebo only saw a 10 percent increase in hair count over the same period.

The verdict: While one study suggests that pumpkin could reduce or reverse hair thinning, no scientific research shows a direct link between pumpkin seeds or pumpkin seed oil and lower DHT levels.

5. Green Tea

If you regularly drink green tea, you’re probably aware of its many health benefits. A major one? It’s rich in antioxidants like vitamin C. There’s also been a fair amount of research around green tea for hair.

One of the most important compounds in green tea is epigallocatechin gallate, or EGCG, an antioxidant linked to many of green tea’s positive health effects. 

Some scientific research has found that EGCG may reduce the effects of DHT on your hair follicles and prevent hair loss.

For example, a study published in the journal Annals of Dermatology found that EGCG protects human dermal papilla cells — found in human hair follicles — against DHT-induced cellular damage.

The verdict: Limited research shows that one compound in green tea could protect hair follicles from DHT, but there are currently no studies showing that drinking green tea directly reduces DHT or stimulates hair growth.

6. Lycopene-Rich Foods

Foods that are rich in lycopene, such as tomatoes, carrots, guava, watermelon, mangoes, pink grapefruit, and others, could be DHT-blocking foods.

A systematic review — which relied on data from animal studies — found a mixed relationship between lycopene and DHT. It noted that although lycopene inhibits some forms of DHT-induced cancer growth, it doesn’t appear to lower DHT levels overall. The review also found that lycopene possibly reduces androgen metabolism, which is one of the main risk factors for prostate cancer.

All in all, more research is needed to know whether tomatoes and other foods rich in lycopene effectively block DHT and prevent your hair from falling out.

The verdict: Lycopene-rich foods offer numerous health benefits, but the relationship between their benefits and DHT is not clearly understood at this time.

7. Onions

A cooking staple, onions may do more than add flavor to dishes. They could be a DHT-blocker food.

Quercitin, a flavonoid found in onions, apples, and grapes, has anti-inflammatory and antioxidant properties. Along with other compounds, this flavonoid has been found to stimulate hair growth in cultured hair follicles.

The verdict: Quercitin has been found to stimulate hair growth, but only in the lab. More research is needed to determine whether quercitrin can encourage hair growth on actual scalps.

8. Berries

Blueberries, strawberries, and raspberries may be small, but they boast big antioxidant content. These fruits are rich in vitamin C and polyphenols, which naturally help protect the body (and scalp) from oxidative stress, a factor that may worsen hair loss over time.

Research suggests that diets rich in polyphenols may help regulate hormones and inflammatory markers.

One study, performed in a test tube setting and not in people, found that applying polyphenols extracted from rosemary (not a berry, but a source of polyphenols nonetheless) may help reduce DHT-related damage to hair follicles.

The verdict: While berries don’t directly lower DHT, their antioxidants may help reduce oxidative stress that contributes to hair follicle damage. Human hair studies would be helpful here.

9. Avocados

Avocados aren’t just for trendy toast and homemade guac. They’re rich in healthy monounsaturated fats, vitamin E, and plant sterols, all of which support scalp health and may even influence DHT levels.

Beta-sitosterol, a plant compound found in avocado, has been studied for its ability to inhibit 5-alpha reductase, the enzyme that converts testosterone to DHT. 

Some research has found that people with hair loss from androgenetic alopecia and telogen effluvium who took a saw palmetto extract rich in beta-sitosterol experienced improved hair growth.

Other studies confirm that beta-sitosterol is a naturally occurring 5-AR inhibitor that can be helpful against male pattern baldness.

The verdict: Avocados contain a beta-sitosterol, a compound that may naturally help reduce DHT production. Plus, they’re a great excuse to eat more tacos. Win-win.

10. Spinach

Spinach contains nutrients like magnesium, iron, folate, and vitamins A and C. Magnesium, in particular, may influence DHT levels by supporting overall health and hormone regulation.

Spinach shrinks quite a bit when you cook it, and you can often get even more nutritional bang for your buck this way. One cup of cooked spinach provides nearly 160 mg of magnesium (versus around 22 mg raw), which meets 37 percent of your daily needs.

While being low in magnesium may not directly increase the activity of 5-alpha reductase, ensuring adequate magnesium levels may help support male hormone levels. 

The verdict: While spinach may not directly target what’s going on with your hair, it can help you get enough magnesium, which is important for hormone regulation and overall wellness.

The above list of foods that potentially block DHT isn’t terribly long, and the research is very inconclusive right now. Fortunately, there are science-backed ways to treat hair loss and encourage hair growth.

If you’re starting to notice the early signs of balding and want to take action, these medications are a safer bet than changes to your diet alone:

• Finasteride. Finasteride is a highly effective 5-alpha reductase inhibitor medication that blocks DHT production by stopping your body from converting testosterone into DHT. In one study, more than 99 percent of men who used finasteride for 10 years experienced no further hair loss, and 91.5 percent regrew some of their “lost” hair. We offer finasteride online, following a consultation with a licensed healthcare provider who will determine if a prescription is appropriate.

• Minoxidil. Minoxidil doesn't block DHT but works by moving hairs into the anagen (growth) phase of the hair growth cycle and increasing blood flow to the scalp. This topical medication is applied directly to areas of hair loss. We offer both a minoxidil foam and a minoxidil solution, as well as a combination power pack of topical finasteride and minoxidil spray.

• Hair supplements. One supplement that’s linked to hair growth is biotin. Although it doesn’t treat hair loss, supplementing with biotin may help you maintain healthy hair growth. We offer a convenient form of biotin in our biotin gummies.

• Hair growth shampoo and conditioner. Specialty shampoos and conditioners can help limit the production of DHT — our guide to DHT-blocking shampoos covers how these work. You can also try our volumizing shampoo and conditioner or our thickening shampoo with saw palmetto. Saw palmetto is an herbal treatment that may lower levels of DHT in the scalp and prevent you from losing hair without side effects.

So, are there foods that can be considered natural DHT blockers?

Your diet may help you fight against hair loss, especially when it includes plenty of essential nutrients, but it’s far from a sure fix. Here’s what else to keep in mind:

• First, DHT, or dihydrotestosterone, is a sex hormone created from the conversion of testosterone. It binds to androgen receptors on hair follicles and causes them to shrink, which leads to hair loss in men.

• The current studies on foods that block DHT are limited. However, some preliminary research suggests that foods like pumpkin seeds, coconut oil, turmeric, soy, green tea, onions, and lycopene-rich foods may block DHT.

• If you’re waiting for more research on DHT-blocking foods, there are steps you can take in the meantime. Try one of the effective and proven treatment options for hair growth, such as minoxidil and finasteride, biotin supplements, and hair care products containing saw palmetto.

Hair loss is an especially frustrating thing to deal with. While genetics and DHT play a significant role in a receding hairline or shedding hair, what you eat may help or hurt your hair's health.

Some foods may naturally help block the production of DHT, but until more research is done on whether or not these really fight hair loss, you can explore the more established, scientifically proven hair loss treatments.