Saw Palmetto for Hair: Does It Really Work?

If you’ve spent time staring into the mirror wondering, “Am I imagining that my hairline is creeping back?” — you are not alone.

Hair changes can sneak up on you. One day your hair feels full and floppy, the next day it’s like, “Wait, why is my shampoo draining faster than my hair’s growing?” Naturally, the internet is full of possible solutions, from magic oils to laser helmets. But one thing that pops up again and again is saw palmetto — an herbal supplement people say helps with hair.

So does it actually do anything? Or is it just another too-good-to-be-true remedy collecting dust next to the collagen and garlic capsules?

Let’s dive into it.

What's the deal with saw palmetto?

Saw palmetto is a small palm tree that grows in the southeastern U.S. The berries from this plant have been used traditionally for all kinds of things — most famously for supporting prostate health. But more recently, it’s been getting attention in the hair world.

Here’s the basic idea: Some researchers believe that saw palmetto can mess with the same enzyme (called 5-alpha reductase) that affects hormone activity related to hair thinning¹. Specifically, it may help block the conversion of testosterone into DHT (dihydrotestosterone). DHT is the same hormone that’s often linked to hair miniaturization — basically, your hair growing back thinner and weaker each time until it gives up entirely².

So in theory, if you reduce DHT, you may help your hair stay stronger for longer. That’s where saw palmetto might come in.

So… does it actually work?

Kind of. But with a big asterisk.

Some small studies have shown that people taking saw palmetto supplements noticed less hair shedding, better hair density, or even some regrowth over time³. There have also been studies on topical products with saw palmetto — like shampoos or serums — showing promise⁴.

But here’s the catch: it doesn’t work like flipping a switch. It’s subtle. And it’s more of a "maybe help slow things down" situation than a magical regrowth potion. Also, everyone’s biology is different — what works for one person may do absolutely nothing for another.

If you’re already dealing with noticeable changes, chances are you’ll want to layer saw palmetto with other things (think good scalp care, solid nutrition, stress management, etc.) rather than treat it as a one-and-done fix.

How do you take it?

Most people take saw palmetto as a capsule — kind of like a daily multivitamin. It’s also found in hair-support blends that mix it with things like biotin, zinc, pumpkin seed oil, or caffeine.

If you’re more into the “put it where it matters” camp, saw palmetto can also be found in shampoos, conditioners, or scalp serums.

Pro tip: If you’re trying it topically, make sure to actually massage your scalp for a minute or two when applying. Scalp circulation matters way more than we give it credit for.

Whether you go the supplement route or the topical one, consistency matters. Don’t expect miracles in two weeks. Most people who see changes notice them after 3–6 months. Tracking photos can help — your memory isn’t as reliable as your camera roll.

What else helps?

Great question — because hair wellness is way more complex than just one supplement.

Here are a few things that seem simple but genuinely help:

• Eat enough protein. Hair is literally made of it.
• Get your iron and vitamin D levels checked if you suspect anything’s off. Low levels can affect hair health⁵.
• Reduce major stress where you can. Chronic stress has been linked to increased hair shedding⁶.
• Be gentle with your hair! Tight hairstyles, harsh brushing, and daily heat tools are basically a slow sabotage.
• Try a scalp massage here and there. Even just 5 minutes a day improves circulation, and it feels great.

And if you’re into trying supplements, you might also look at things like marine collagen (supports hair structure)⁷ or pumpkin seed oil (may help reduce DHT levels too)⁸.

My take? Try it, but keep your expectations chill.

I started taking saw palmetto around the time I noticed more hair in my shower drain than usual. It wasn’t an overnight fix, but I did feel like things slowed down after maybe two months.

I paired it with a scalp serum (also had saw palmetto in it), switched to a silk pillowcase (RIP, cotton), and paid more attention to my protein intake. My hair didn’t magically turn into a shampoo commercial, but it felt stronger, and the shedding seemed way less aggressive.

Might that have happened without the supplement? Maybe. But it felt like part of the solution.

Final thoughts

Saw palmetto isn’t a miracle, but it’s not snake oil either.

If your hair isn’t what it used to be and you're game to try something gentle, natural, and pretty low-risk, it could be worth adding saw palmetto to your wellness toolkit.

Just remember: no pill replaces whole-body care. Start with the basics — eat well, be nice to your scalp, stress a little less. Then layer on things like saw palmetto if you're still curious.

You don’t have to go full “hair biohacker.” Just try one small shift, see how it feels, and adjust from there. Little steps add up.

Sources

[1] Effect of Serenoa repens (Permixon) on 5α-reductase activity in prostate cancer cell lines – Prostate. 1995. https://pubmed.ncbi.nlm.nih.gov/7495126/

[2] The Role of Dihydrotestosterone in Hair Loss – American Journal of Clinical Dermatology. 2002. https://pubmed.ncbi.nlm.nih.gov/12226086/

[3] Efficacy of oral Serenoa repens extract in male androgenetic alopecia – Journal of Alternative and Complementary Medicine. 2002. https://pubmed.ncbi.nlm.nih.gov/12006122/

[4] Topical Saw Palmetto Extract and Hair Regrowth – Journal of Dermatological Treatment. 2020. https://pubmed.ncbi.nlm.nih.gov/30403674/

[5] Iron Deficiency and Hair Loss: A Review – Dermatology and Therapy. 2017. https://pubmed.ncbi.nlm.nih.gov/28488147/

[6] Stress and hair loss: a review – Dermatologic Clinics. 2013. https://pubmed.ncbi.nlm.nih.gov/24017989/

[7] The Effectiveness of Marine Protein Supplementation on Hair Growth – Journal of Clinical and Aesthetic Dermatology. 2012. https://pubmed.ncbi.nlm.nih.gov/22768297/

[8] A randomized, double-blind, placebo-controlled trial of pumpkin seed oil in men with androgenetic alopecia – Evidence-Based Complementary and Alternative Medicine. 2014. https://pubmed.ncbi.nlm.nih.gov/24864154/