The benefits of flaxseed for hair and overall well-being are many. This humble seed, also known as linseed in India, has a rich history that spans back thousands of years. Celebrated as both a food and fibre crop, this small, brown, nutty-flavoured seed is a part of modern diets due to its impressive nutritional profile and potential health benefits. Packed with essential omega-3 fatty acids, lignans, and dietary fibre, flaxseed is being hailed as an ancient superfood [1]. Along with adding a nutritional punch to your dishes, it has key micronutrients that may support scalp and hair health when consumed regularly. Let’s explore the evidence further.
Nutritional Value of Flaxseed
Flaxseeds are particularly rich in alpha-linolenic acid (ALA), an essential omega-3 fatty acid, and lignans, a type of phytoestrogen with significant antioxidant properties [3]. These nutrients are linked with overall wellness and may also support scalp and hair health by combating inflammation and oxidative stress.
Below are the nutritional values of Flaxseed (per 100g):
|
Nutrient |
Value | Nutrient |
Value |
| Protein | 20.3 g | Potassium | 750.0 mg |
| Fat | 37.1 g | Calcium | 170.0 mg |
| Minerals | 2.4 g | Phosphorous | 370.0 mg |
| Crude fibre | 4.8 g | Iron | 2.7 mg |
| Total dietary fibre | 24.5 g | Vitamin A | 30.0 μg |
| Carbohydrates | 28.9 g | Vitamin E | 0.6 mg |
| Energy | 530.0 kcal | Thiamine (B1) | 0.23 mg |
| Riboflavin (B2) | 0.07 mg | ||
| Niacin | 1.0 mg | ||
| Pyridoxine (B6) | 0.61 mg | ||
| Pantothenic acid | 0.57 mg | ||
| Biotin | 0.6 μg | ||
| Folic acid | 112 μg |
Nutritional Benefits of Flaxseed for Hair Growth
Flaxseeds are a naturally occurring plant-based food source valued for their nutritional richness. Hair health is intrinsically linked to systemic nutrition. While flaxseeds are not a substitute for clinical hair treatments or medications, their nutrient profile supports the healthy functioning and structure of hair [4].
Let’s explore the components which matter and how they work.
1) Essential Omega-3 Fatty Acids (ALA)
One of the key ingredients in flaxseeds is the omega-3 fatty acid, ALA. These healthy fats are precursors to anti-inflammatory compounds, which may help reduce systemic inflammation, potentially benefiting the scalp and hair follicles [3]. A well-nourished, less-inflamed scalp is conducive to normal hair growth.
2) Powerful Antioxidant: Vitamin E
Another crucial component found in flaxseeds is Vitamin E. Recognized for its antioxidant properties, it can help safeguard your hair follicles from oxidative stress caused by free radicals [5]. Oxidative stress is a recognized factor that can impair hair growth. Furthermore, Vitamin E supports healthy skin, including the scalp, which in turn benefits hair texture and shine [5].
3) Structural Support: Protein and B Vitamins
- Protein Content: Flaxseeds are a rich source of plant-based protein. Since your hair is primarily composed of the protein keratin, adequate dietary protein intake is indispensable for building and repairing hair tissues and minimizing breakage [4].
- B Vitamins: Flaxseeds are also packed with B vitamins such as Thiamine (B1), Riboflavin (B2), Niacin (B3), Pyridoxine (B6), and Folate. These micronutrients act as cofactors in metabolic pathways essential for cell division and blood circulation, which are necessary processes for optimal hair follicle function [4].
4) Phytoestrogens and Hormonal Balance
Flaxseeds are the richest plant source of lignans, which are weak phytoestrogens. There is limited evidence, primarily from case reports, suggesting lignans may influence hormone metabolism [6]. This hormonal effect is highly complex, and individuals with hormone-sensitive conditions should exercise caution and consult a physician before using flaxseed therapeutically.
Topical Uses and Cosmetic Benefits
Topical application of flaxseed oil or gel offers distinct cosmetic and conditioning benefits.
Flaxseed Gel: A Natural Conditioner and Styling Aid
The gel derived from flaxseeds is rich in mucilage, a gummy, viscous substance [7]. This mucilage acts as an excellent natural styling and conditioning agent.
- Moisture and Conditioning: It moisturises and conditions the hair, potentially helping to smooth the cuticle and reduce frizz.
- Scalp Soothing: When applied to the scalp, the gel’s hydrating properties may help temporarily soothe dryness or irritation.
- Oil Balance (Cosmetic Effect): The topical application of the gel may help trap existing moisture and protect the scalp, cosmetically regulating the appearance of dryness or oiliness [7].
Flaxseed Oil: Shine and Manageability
Massaging flaxseed oil onto your scalp and hair may enhance shine and manageability. The oil’s fatty acid content helps coat the hair shaft, reducing the appearance of split ends and increasing overall lustre.
How to Use Flaxseed for Your Hair
Integrating flaxseed into your routine should focus on both internal consumption and external application.
1. Incorporating into Your Diet (Internal)
The most scientifically supported way to benefit is through consumption:
- Ground Seeds: Include ground flaxseed (1–2 tablespoons daily) in your smoothies, baked goods, oatmeal, or salads to reap its full nutritional benefits [1]. Whole seeds may pass through the digestive system undigested.
- Flaxseed Oil: You can consume 1 tablespoon of cold-pressed flaxseed oil daily, either mixed into food or consumed directly.
2. Topical Applications (External)
- Flaxseed Gel:
- Recipe: Boil 1/4 cup of flaxseeds in 2 cups of water, stirring until it thickens into a gel-like consistency. Strain it immediately into a glass jar.
- Use: Once cool, apply this gel to damp hair as a natural styling agent or leave-in conditioner.
- Flaxseed Oil Massage:
- Use: Gently massage flaxseed oil onto your scalp and hair strands. Leave it on for about 30 minutes to an hour before rinsing it out with a mild shampoo.
Risks, Interactions, and Professional Consultation
While generally recognized as safe, consuming flaxseed in therapeutic amounts, particularly the oil, carries certain risks and potential interactions. Consulting a doctor is highly advisable, especially if you have pre-existing medical conditions.
| Potential Side Effect or Interaction | Clinical Implication |
Recommendation |
| Gastrointestinal Issues | Bloating, gas, diarrhoea, or stomach cramps, typically due to the high fibre content, especially if intake is increased too quickly. | Start with small doses and increase consumption gradually. |
| Blood Sugar Levels | Flaxseed can lower blood sugar levels. This is a concern for individuals with diabetes or those on anti-diabetic medication. | Monitor blood glucose closely and consult a physician for dosage adjustment. |
| Bleeding Risk | The omega-3 content may possess mild anti-platelet (blood-thinning) effects, increasing the risk of bleeding. | Stop using flaxseed oil at least two weeks before any scheduled surgery or dental procedure. Use caution if taking blood thinners (anticoagulants). |
| Hormonal Effects (Phytoestrogens) | The lignans in flaxseed may weakly mimic estrogen in the body. | Individuals with hormone-sensitive conditions (e.g., breast, ovarian, or uterine cancer) should consult their oncologist or specialist before use. |
| Allergic Reactions | Symptoms can include itching, redness, hives, swelling, and potentially anaphylaxis in severe cases. | Discontinue use immediately if any signs of allergy appear and seek emergency medical attention for severe symptoms. |
DIY Flaxseed Recipes for Hair
These recipes use the mucilage-rich gel for conditioning and styling purposes.
1) Flaxseed Gel with Aloe Vera (Hydrating Styling Gel)
- Instructions:
- In a saucepan, combine the flaxseeds and water. Bring to a boil, then simmer for about 9–10 minutes until it thickens into a gel-like consistency.
- Using a fine mesh strainer or cheesecloth, strain the mixture immediately into a glass jar.
- Once the gel has cooled down slightly, add in the aloe vera gel and essential oil, if desired, for extra conditioning.
- Storage: Store this mixture in the refrigerator for up to a week.
2) Flaxseed and Yoghurt Hair Mask (Nourishing Deep Conditioner)
- Instructions:
- Prepare the flaxseed gel (as per step 1 and 2 above).
- In a bowl, combine 1/4 cup of the strained flaxseed gel with 1/2 cup of plain yoghurt. Add honey if desired for extra hydration.
- Apply this mask to your hair, with a focus on the scalp and ends. Rinse thoroughly after 30–45 minutes.
- Use: For best results, use this mask once a week.
FAQs
What are the scientifically proven benefits of flaxseed?
The most established, evidence-based benefits of flaxseed consumption relate to its high fibre, omega-3 (ALA), and lignan content. These may contribute to improving cardiovascular health (lowering cholesterol and blood pressure), promoting regular digestion, and acting as an antioxidant [1], [3].
How long does flaxseed take to work for hair?
Since hair growth is a slow process, it typically takes the hair cycle 3 to 6 months of consistent internal use (dietary) to observe any potential nutritional benefit. Topical (external) use provides immediate cosmetic benefits like shine and conditioning.
What are the benefits of flaxseed oil for hair?
Flaxseed oil, when applied topically, acts as an emollient, helping to enhance hair shine, reduce surface dryness, and improve manageability. When consumed, the oil provides essential Omega-3 fatty acids and Vitamin E, supporting overall hair health from the inside.
References
[1] Kajla, P., Sharma, A., & Sood, D. R. (2014). Flaxseed—a potential functional food source. Journal of Food Science and Technology, 52(4), 1857–1871. https://doi.org/10.1007/s13197-014-1293-y
[2] Martinchik, A. N., Baturin, A. K., Zubtsov, V. V., & Molofeev, V. I. (2012). Nutritional value and functional properties of flaxseed. Voprosy pitaniia, 81(3), 4–10. https://pubmed.ncbi.nlm.nih.gov/22888664/
[3] Ghasemifard, S., Konar, N., Gafur, O., & Teymuri, H. (2020). Health benefits and medicinal uses of flaxseed: A review. International Journal of Botany, 13(2), 1-10. Retrieved from http://www.scialert.net/abstract/?doi=ijb.2020.1.10
[4] Torkamani, T., & Saadat, S. (2020). Hair Loss: Nutritional and Hormonal Aspects. In S. K. A. L. N. Z. Z. S. J. (Ed.), Clinical Dermatology (pp. 1-22). IntechOpen. https://doi.org/10.5772/intechopen.93297
[5] Keen, M. A., & Hassan, I. (2016). Vitamin E in dermatology. Indian Dermatology Online Journal, 7(4), 311–315. https://doi.org/10.4103/2229-5178.185494
[6] Brufsky, A. M., & Richer, J. (2009). The effect of flaxseed supplementation on hormonal levels in patient with polycystic ovarian syndrome: A case study. Journal of Reproductive Medicine, 54(9), 569–573. https://doi.org/10.1177/0748730408325892
[7] Bhavar, R. V., Sarvadnya, A. A., Jadhav, A., & Mahavir Institute of Pharmacy. (2025). Flax seed for hair growth: Tiny bom review-is it a game-changer? International Journal of Applied Research, 11(4), 410–418. Retrieved from https://www.allresearchjournal.com/archives/2025/vol11issue4/PartF/11-4-90-316.pdf