Which mineral reduces DHT? A nutritional approach to hair health

October 31, 2025 •

4 min read

The enzyme 5-alpha reductase is responsible for converting testosterone into DHT, a major cause of hair loss. Research suggests that minerals like zinc and magnesium can help inhibit this process, providing a natural way to address the issue through a targeted nutrition diet.

Quick Summary

Zinc helps inhibit the enzyme that produces DHT, while magnesium contributes to overall hormonal balance and reduces inflammation on the scalp. This holistic approach, combined with a healthy diet, supports hair follicles and encourages healthier hair growth.

Key Points

Zinc inhibits DHT production: Zinc acts as a natural inhibitor of the 5-alpha reductase enzyme, which reduces the conversion of testosterone to DHT.
Magnesium supports scalp health: By helping to regulate hormones and blood flow, magnesium contributes to a healthier scalp environment and less inflammation.
Pumpkin seeds are a rich source: These seeds are packed with zinc and beneficial phytosterols that have been shown to help block DHT.
Avoid excessive supplementation: Both a deficiency and an overabundance of zinc can be detrimental to hair health, so balance is essential when considering supplements.
Holistic nutrition is best: While specific minerals help, a diet rich in a variety of fruits, vegetables, and whole foods provides synergistic benefits against DHT and promotes overall hair vitality.
Saw palmetto is a plant-based alternative: This herbal remedy is also known for its ability to block the 5-alpha reductase enzyme, but is not a mineral.
Lifestyle factors are important: Managing stress and exercising regularly can help balance hormones and support a healthy scalp, complementing dietary efforts.

The link between DHT and hair loss

Dihydrotestosterone (DHT) is an androgen, or male hormone, derived from testosterone. In individuals with a genetic predisposition to hair loss, DHT can bind to receptors in the hair follicles, causing them to shrink and weaken over time. This miniaturization process leads to thinner, shorter hair and eventually ceases hair growth entirely in those follicles. While often associated with male pattern baldness, this process also affects female pattern hair loss. Fortunately, certain dietary interventions can help manage DHT levels and support hair health.

Zinc: A powerful inhibitor of DHT

Of all the minerals linked to DHT, zinc is perhaps the most direct and well-regarded for its inhibitory effect. Zinc acts as a natural inhibitor of the enzyme 5-alpha reductase (5-AR), which is the primary catalyst for converting testosterone into DHT. By limiting this conversion, sufficient zinc levels can help reduce DHT production in the body. Moreover, zinc is essential for overall hair tissue growth and repair, strengthening hair follicles and maintaining the health of oil glands around them.

Sources of zinc-rich foods that can support hair health include:

Oysters and shellfish: These are some of the richest sources of dietary zinc.
Pumpkin seeds: These are a powerhouse of zinc and phytosterols, which also help block DHT activity.
Red meats and poultry: Provide highly bioavailable zinc.
Legumes: Lentils, chickpeas, and beans offer a plant-based source of zinc.
Nuts and seeds: Almonds, cashews, and pecans contain beneficial amounts of zinc.

It is important to maintain a healthy balance. Both zinc deficiency and excessive intake can contribute to hair loss.

Magnesium: A helper mineral for hormonal balance

Magnesium plays a crucial role in maintaining hormonal balance and overall health, which indirectly aids in managing DHT levels. By regulating hormones, magnesium can help keep testosterone levels in check, thereby reducing the raw material available for conversion into DHT. Additionally, magnesium helps transport and regulate calcium, preventing its buildup in hair follicles that can lead to breakage. Its anti-inflammatory properties can also reduce scalp inflammation, which is beneficial for hair follicle health.

Magnesium-rich foods to incorporate into your diet include:

Dark leafy greens: Spinach, kale, and Swiss chard are excellent sources.
Nuts and seeds: Almonds, cashews, and pumpkin seeds offer a boost of magnesium.
Whole grains: Brown rice, quinoa, and whole wheat bread are also good sources.
Avocados: This healthy fat source contains magnesium and other beneficial nutrients.

Synergistic nutrients and natural DHT blockers

While zinc and magnesium are key players, other nutrients also contribute to managing DHT and promoting hair growth. A comprehensive approach involves a variety of vitamins and compounds that work together.

Saw Palmetto: This herbal remedy, derived from the berries of the Serenoa repens palm, is a well-known natural DHT blocker. It is commonly found in supplements and works similarly to zinc by inhibiting the 5-AR enzyme.
Green Tea: Contains epigallocatechin gallate (EGCG), a powerful antioxidant that can inhibit 5-AR and protect hair follicles from damage.
Pumpkin Seed Oil: Rich in zinc and phytosterols like beta-sitosterol, this oil has shown promising results in clinical studies for reducing hair loss and increasing hair count.
Lycopene: Found in tomatoes and watermelon, this antioxidant may help lower DHT levels, especially when consumed from cooked tomatoes.

Comparison of DHT-influencing nutrients


Nutrient	Primary Mechanism	Dietary Sources	Efficacy	Notes
Zinc	Inhibits 5-alpha reductase enzyme; prevents DHT binding.	Oysters, pumpkin seeds, red meat, legumes.	High for deficiency; balance is key.	Also crucial for hair tissue repair.
Magnesium	Regulates hormones; reduces inflammation.	Spinach, almonds, whole grains, avocado.	Indirectly supports DHT regulation and scalp health.	Prevents calcium buildup in follicles.
Saw Palmetto	Inhibits 5-alpha reductase enzyme.	Herbal supplement from the berries of a palm tree.	Promising results in studies, but more human research needed.	Most effective as a supplement.
Pumpkin Seed Oil	Rich in zinc and phytosterols; inhibits 5-alpha reductase.	Cold-pressed oil from pumpkin seeds.	Supports hair growth based on clinical study.	Often taken in capsule form.

Crafting a DHT-blocking nutrition diet

Creating a diet to combat DHT requires a thoughtful, consistent approach. Instead of focusing on single foods, integrate a variety of nutrient-dense options into your meals. A balanced plate should include lean proteins, whole grains, healthy fats, and a wide array of vegetables and fruits. For instance, you could start your day with a smoothie containing spinach and pumpkin seeds. A meal might include a lean protein like poultry, paired with sautéed spinach and a side of whole grains. Snacking on nuts and seeds can help maintain your intake of essential minerals throughout the day.

Lifestyle factors matter

Beyond diet, lifestyle factors play a significant role. Regular exercise, especially cardiovascular and strength training, can help balance hormone levels and improve circulation to the scalp. Managing stress through techniques like meditation or yoga is also crucial, as high stress can increase the production of hormones that contribute to DHT. Finally, avoiding processed foods and high sugar intake can prevent inflammation and hormonal disruptions.

Conclusion

While DHT's role in genetic hair loss is well-established, a proactive and holistic approach can help mitigate its effects. The answer to which mineral reduces DHT points strongly to zinc, but its action is enhanced by other minerals and nutrients, including magnesium, saw palmetto, and green tea. A balanced diet rich in these key nutrients, combined with a healthy lifestyle, offers a comprehensive strategy for supporting hair health from the inside out. Always consult with a healthcare professional before starting any new supplementation, especially for conditions like hair loss. For further information on the benefits of saw palmetto, see this article from Healthline.

Frequently Asked Questions

Primarily, zinc is known to inhibit the enzyme that converts testosterone into DHT, thereby reducing DHT levels. Magnesium also plays an indirect role by supporting overall hormonal balance.

Excellent food sources of zinc include oysters, pumpkin seeds, red meat, poultry, legumes, and nuts.

Yes, excessive zinc intake can be harmful and may paradoxically lead to hair loss by interfering with the absorption of other essential minerals like copper. Maintaining the right balance is crucial.

Pumpkin seed oil is rich in zinc and phytosterols, which are compounds that can help inhibit the 5-alpha reductase enzyme. A clinical study showed that supplementation with pumpkin seed oil helped increase hair count.

No, saw palmetto is a plant extract, not a mineral. However, it is an herbal remedy that is also believed to block the 5-alpha reductase enzyme, and is often included in DHT-blocking supplements.

A balanced diet rich in antioxidants and nutrients like zinc and magnesium can help manage hormone levels and reduce DHT's impact on hair follicles. Conversely, a poor diet high in processed foods can disrupt hormonal balance.

While a diet rich in key nutrients is beneficial, the effectiveness of supplements varies. For significant hair loss, it's best to consult a healthcare professional before starting supplements to ensure safety and effectiveness.

Beyond diet, managing stress through techniques like meditation, getting regular exercise, and avoiding a sedentary lifestyle can all help support hormonal balance and contribute to healthier hair.