Flaxseed and Lignans for Hair: What the Research Shows

Flaxseed is the main dietary source people think of for lignans, and it also supplies omega-3 alpha-linolenic acid and fiber. We found no study of flaxseed or its lignans on hair growth, thickness or shedding. What exists is research on skin and the heart.

Here's what flaxseed contains, what the skin trial found, and how to eat it so the nutrients are available.

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Key Takeaways

• Flaxseed contains alpha-linolenic acid (ALA), lignans and dietary fiber.
• In a 12-week trial in women, flaxseed oil improved skin hydration and reduced skin roughness and scaling compared with the start of the study.
• Flaxseed is best eaten ground, because ALA and lignans are more available from ground seed than from whole seed.
• We found no study of flaxseed or lignans for hair.

What Are Lignans?

Lignans are plant compounds found in flaxseed. The main flaxseed lignan is secoisolariciresinol diglucoside (SDG), an antioxidant.

Do Flax Seeds Help Hair?

Honest answer: no one knows. Claims that flaxseed stops hair loss aren't backed by studies we could find. Its best-documented effects are on skin hydration and on heart health, which is not the same as hair.

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How To Eat Flaxseed

• Use ground flaxseed. Ground seed gives you more of its nutrients than whole seed.
• Start small and drink water, since flaxseed is high in fiber.
• Ask your doctor if you take medication or are pregnant or breastfeeding.

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What The Research Shows

What Flaxseed Contains

Flaxseed contains alpha-linolenic acid, lignans and dietary fiber. Reviewers describe benefits including improved lipid profile and lower blood pressure, and note that it may improve skin condition and speed wound healing. It also contains antinutrients, including cyanogenic glycosides, cadmium, trypsin inhibitors and phytic acid. The bioavailability of ALA and lignans depends on the form eaten, and ground seed is recommended (Nowak & Jeziorek, 2023).

A Skin Trial

Women took flaxseed oil, borage oil or a placebo for 12 weeks at 2.2 g of total fatty acids a day. In the flaxseed oil group, plasma ALA rose, and skin hydration increased significantly compared with the start. Skin roughness and scaling decreased significantly, and transepidermal water loss fell by about 10% after 6 weeks and further by 12 weeks (De Spirt et al., 2009). This was a skin study, not a hair study.

The Lignan SDG

Flaxseed's lignan SDG is an antioxidant, and reviews of the cardiovascular research on flaxseed credit it, along with ALA and fiber, for effects such as lower blood pressure and cholesterol. The research is on the heart, not hair (Parikh et al., 2018).

See also: Inulin for Hair: What the Research Shows · Wheat Germ Oil for Hair: What the Research Shows

Frequently Asked Questions

Does flaxseed help hair growth?

We found no study showing that it does.

What is the best way to eat flaxseed?

Ground, since ALA and lignans are more bioavailable from ground seed.

Is flaxseed safe?

Flaxseed contains antinutrients such as cyanogenic glycosides and cadmium. Talk to your doctor before taking large amounts, especially if you're pregnant, breastfeeding or take medication.

References

1. Nowak W, Jeziorek M. The Role of Flaxseed in Improving Human Health. Healthcare (Basel). 2023. PubMed
2. De Spirt S, Stahl W, Tronnier H, et al. Intervention with flaxseed and borage oil supplements modulates skin condition in women. Br J Nutr. 2009. PubMed
3. Parikh M, Netticadan T, Pierce GN. Flaxseed: its bioactive components and their cardiovascular benefits. Am J Physiol Heart Circ Physiol. 2018. PubMed