If you have researched natural options for thinning-looking hair, two names come up again and again: pumpkin seed oil and saw palmetto. Both are plant-derived, both are linked to the same hormone pathway, and both have published human studies behind them. So which should you choose — or is the smarter move taking both?
At a glance
| Pumpkin seed oil | Saw palmetto | |
|---|---|---|
| Source | Cold-pressed pumpkin seeds (Cucurbita pepo) | Berries of the saw palmetto palm (Serenoa repens) |
| Key compounds | Phytosterols, zinc, vitamin E, omega fatty acids | Fatty acids and plant sterols with studied anti-androgenic activity |
| Headline research | 24-week placebo-controlled trial: +40% mean hair count vs +10% placebo | 2020 systematic review of 7 studies: improved hair quality, density and count |
| Typical studied dose | 400 mg/day (oral) | 100–320 mg/day (oral) |
The case for pumpkin seed oil
Pumpkin seed oil's claim to fame is a randomised, double-blind, placebo-controlled trial (2014) in which men taking 400 mg daily for 24 weeks recorded a 40% mean increase in hair count versus 10% on placebo. It is also a genuinely nutritious oil — zinc, which contributes to the maintenance of normal hair, plus vitamin E and omega fatty acids. We cover the study in detail in our pumpkin seed oil research breakdown.
The case for saw palmetto
Saw palmetto has a longer history in men's wellness and a broader (if still early) research base for hair. A 2020 systematic review in Skin Appendage Disorders looked at five randomised trials and two cohort studies of oral or topical saw palmetto (typically 100–320 mg) in people with pattern hair thinning or excess shedding. Across the studies it reported improved overall hair quality (up to 60% of participants), improvements in total hair count, and greater hair density in the majority of users — while noting the individual studies were small.
Researchers believe saw palmetto interacts with the same enzyme pathway (5-alpha-reductase) that produces DHT, the hormone most associated with follicle miniaturisation. Its effect is considerably gentler than prescription medication — which is exactly why some people prefer starting with it.
So which is better?
Honest answer: we are not aware of any head-to-head human trial comparing the two, so nobody can credibly crown a winner. What we can say is:
- They are complementary, not competing — one is a nutrient-dense seed oil, the other a targeted berry extract, and both are studied around the same DHT pathway
- The strongest results in the literature come from consistent daily oral use over 12–24 weeks, whichever botanical is used
- Neither is a medicine, and results vary person to person
Why many people simply take both
Because the two ingredients are so often researched and used together, combined formulas have become the practical choice — one softgel, one routine, both botanicals. That is exactly how our Pumpkin Seed Oil & Saw Palmetto Capsules are formulated: 300 softgels per bottle, taken daily with food.
Safety notes
Both botanicals were well tolerated in the studies above, but food supplements are not suitable for everyone. Avoid them if you are pregnant or breastfeeding, and check with your GP or pharmacist first if you take medication (particularly hormonal medication) or have a medical condition. Sudden or patchy hair loss should always be assessed by a professional.
This article is for information only and is not medical advice. Food supplements are not intended to diagnose, treat, cure or prevent any disease.