Nutrition Diet: Which food blocks DHT the most?

October 5, 2025 •

4 min read

According to a 2014 study, a pumpkin seed oil supplement increased hair count by 40% in men with androgenetic alopecia, positioning it as a leading contender when asking which food blocks DHT the most. While numerous foods contain compounds that can help inhibit this hormone, combining several into a balanced diet is the most effective approach for supporting hair health.

Quick Summary

This article explores the dietary options for managing DHT, highlighting foods like pumpkin seeds, green tea, and soy. It details their mechanisms and presents a comparison to provide clarity on which foods may offer the most significant blocking potential.

Key Points

Pumpkin Seed Oil: Studies show this can increase hair growth by inhibiting the 5-alpha-reductase enzyme responsible for DHT conversion.
Green Tea: Contains EGCG, a potent antioxidant that can help inhibit 5-alpha-reductase and protect hair follicle cells.
Soy Products: Foods like edamame and tofu contain isoflavones that may compete with DHT for binding to hair follicle receptors.
Lycopene-Rich Foods: Cooked tomatoes and watermelon offer high levels of lycopene, which may reduce DHT and combat oxidative stress.
Holistic Approach: For the best results, a varied diet rich in multiple DHT-blocking foods is more effective than relying on a single ingredient.
Combine Diet and Lifestyle: Pair dietary changes with stress management, exercise, and proper hair care for a comprehensive strategy against hair loss.

Understanding DHT and Hair Loss

Dihydrotestosterone, or DHT, is an androgenic hormone derived from testosterone. While essential for male development, excessive levels in adulthood can lead to hair loss, a condition known as androgenetic alopecia or male/female pattern hair loss. DHT binds to receptors in genetically susceptible hair follicles, causing them to shrink and the hair's growth cycle to shorten. This process, called miniaturization, results in progressively thinner, finer hair and, eventually, hair loss.

Many seek natural ways to mitigate this process by incorporating foods that act as natural DHT blockers. These foods contain compounds that interfere with the enzyme 5-alpha-reductase, which converts testosterone to DHT, or by protecting hair follicles from DHT's effects.

The Top Contenders: Which Food Blocks DHT the Most?

Pumpkin Seeds: Zinc and Phytosterols

Pumpkin seeds are frequently cited as one of the most potent natural DHT blockers. Their efficacy is linked to several compounds, including zinc and phytosterols, such as beta-sitosterol.

Mechanism: Phytosterols can inhibit the enzyme 5-alpha-reductase, thereby reducing the conversion of testosterone into DHT. Zinc also plays a crucial role in regulating hormone levels and supporting hair tissue growth and repair.
Evidence: A 2014 study found that men who took a pumpkin seed oil supplement experienced a 40% increase in hair count. However, the research is more robust for pumpkin seed oil supplements rather than the seeds alone, and more human trials are needed.

Green Tea: EGCG Powerhouse

Green tea is rich in epigallocatechin gallate (EGCG), a powerful antioxidant and polyphenol. Its potential benefits for hair health are tied to its anti-inflammatory and antioxidative properties.

Mechanism: EGCG is believed to inhibit the 5-alpha-reductase enzyme, which reduces DHT levels. Lab studies have also shown EGCG can protect hair follicle cells from damage induced by DHT.
Evidence: While animal and in-vitro studies show promise, human studies demonstrating that simply drinking green tea significantly reduces DHT levels and improves hair growth are limited.

Soy Products: The Isoflavone Connection

Soybeans and soy-based foods like edamame and tofu contain compounds called isoflavones. These plant-based compounds may have a beneficial effect on DHT levels.

Mechanism: Soy isoflavones, which act as phytoestrogens, may weakly compete with DHT for binding to hair follicle receptors. Some studies have also shown that soy protein can lead to a small decrease in DHT levels.
Evidence: A study with healthy male volunteers showed that short-term soy isoflavone supplementation decreased serum DHT levels. However, findings on soy's hormonal effects are mixed, and more research is necessary.

Lycopene-Rich Foods: The Antioxidant Angle

Foods rich in lycopene, such as tomatoes, watermelon, and pink grapefruit, offer another potential avenue for managing DHT. Lycopene is a potent antioxidant.

Mechanism: Lycopene can help by inhibiting the production of DHT and reducing inflammation and oxidative stress in hair follicles. The lycopene in cooked or processed tomatoes is more bioavailable.
Evidence: While animal and cell-based studies show lycopene can block androgen activity, more human research is needed to confirm its direct impact on reducing DHT levels.

Other Notable Dietary Aids

Coconut Oil: Contains lauric acid, which has shown 5-alpha-reductase inhibiting properties in test-tube studies, but human evidence is lacking.
Flaxseeds: Rich in lignans and omega-3s, which help modulate hormone levels.
Turmeric: The active compound, curcumin, has shown some DHT-blocking potential in animal studies.
Onions: Contain quercetin, an antioxidant that may help inhibit DHT and improve scalp circulation.

Comparing Natural DHT Blockers: Food vs. Supplements


Feature	Pumpkin Seed Oil Supplement	Green Tea (Consumed)	Soy Isoflavones (Dietary)	Lycopene (Cooked Tomatoes)
Mechanism	Inhibits 5-alpha-reductase; provides zinc & phytosterols	EGCG inhibits 5-alpha-reductase & protects follicle cells	Isoflavones may compete with DHT for binding	Inhibits 5-alpha-reductase; reduces oxidative stress
Active Compounds	Phytosterols (e.g., beta-sitosterol), zinc	Epigallocatechin gallate (EGCG)	Isoflavones (e.g., genistein, daidzein)	Lycopene
Evidence Level	Human clinical trial showed significant hair count increase	Mostly in-vitro and animal studies; less human evidence	Some human studies suggest reduced DHT, but effects vary	Mostly in-vitro and animal studies; more research needed
Practicality	Easily incorporated via supplement capsules; high concentration	Simple to consume daily as a beverage; lower concentration	Integrated through soy products like edamame, tofu, milk	Best absorbed when cooked into sauces or paste; eat daily

Incorporating DHT-Blocking Foods into Your Diet

Creating a balanced diet rich in these beneficial foods is more effective than relying on a single one. Think of it as a comprehensive nutritional strategy rather than a one-ingredient fix.

Start the day right: Add pumpkin seeds or flaxseeds to your morning oatmeal, yogurt, or smoothie for a dose of zinc and phytosterols. Drink a cup of green tea with breakfast for an EGCG boost.
Liven up your lunch: Sprinkle some roasted pumpkin seeds on your salad. Include spinach in your salads or sandwiches, as it contains zinc and magnesium.
Boost your dinner: Prepare a pasta sauce with cooked tomatoes and a pinch of turmeric for enhanced lycopene and curcumin absorption. Incorporate soy products like edamame as a side or tofu as a protein source.
Smart snacking: Snack on nuts like almonds or walnuts, which contain biotin, zinc, and healthy fats that nourish hair follicles. Fresh berries are full of antioxidants and vitamin C, protecting the scalp from oxidative stress.

Conclusion

While no single food is a definitive cure for hair loss caused by DHT, research suggests that certain foods can play a supportive role in a healthy nutritional diet. Pumpkin seeds, with their phytosterol and zinc content, demonstrate some of the most promising evidence, especially in supplemental oil form. Green tea, soy products, and lycopene-rich tomatoes also contribute valuable compounds that may inhibit DHT production or protect follicles from its effects. A holistic approach that includes a varied diet rich in these foods, along with regular exercise and stress management, is the best strategy for supporting hair health naturally. It is important to remember that dietary changes should complement, not replace, medical treatments for androgenetic alopecia.

For further information on the mechanisms of DHT and hair health, consult authoritative sources such as the National Institutes of Health.(https://pmc.ncbi.nlm.nih.gov/articles/PMC4884709/)

Frequently Asked Questions

No, while a nutritional diet rich in natural DHT-blocking foods can help manage hormone levels and support hair health, it is not a cure for androgenetic alopecia. It should be used as a complementary strategy alongside, not instead of, proven medical treatments.

Studies on hair growth have primarily focused on concentrated pumpkin seed oil supplements rather than the whole seeds. The oil likely provides a more potent dose of the active compounds, like phytosterols, that inhibit DHT.

While research is not conclusive, some studies suggest that regular consumption of green tea may provide some benefit due to its EGCG content. Incorporating 1-2 cups of green tea daily is a reasonable way to add this component to your diet.

There is conflicting information regarding soy's impact on hormones. While some research suggests a potential link, meta-analyses have found no significant effect on testosterone or free testosterone levels in adult men from soy protein or isoflavone intake. The weak phytoestrogen effect is not typically enough to cause hormonal issues in moderation.

Cooking tomatoes increases the bioavailability of lycopene, the antioxidant responsible for its potential DHT-blocking effects. This means your body can absorb and utilize the lycopene more effectively from cooked tomato products like sauces and paste.

A healthy diet for hair includes a variety of nutrients beyond DHT blockers. Key elements include protein, iron, zinc, omega-3 fatty acids, and vitamins, particularly biotin and vitamin D.

Supplements can provide a concentrated dose of active compounds, but natural foods also offer essential vitamins and minerals without potential side effects. It is best to consult a healthcare provider before taking supplements, as a balanced diet is often the safest and most holistic approach.