Rice Water for Hair: What the Evidence Says

Short answer: Rice water may make hair feel smoother because its starch coats the hair surface, a bit like a conditioner, but there's no good scientific evidence that a rice water rinse makes hair grow faster or thicker. S01 S02 Studies on rice bran ingredients are mostly lab-based or small and company-funded, and they tested formulated extracts or lotions, not homemade rice water. S03 S04 It's low risk for most people, but skip it if your scalp is inflamed, and be cautious if your hair is coiled or prone to breakage, because starch can draw moisture out of hair. S01 S02

Rice water rinses have a long history in parts of Asia and a big following on social media. S01 Here's what dermatologists say, what the research actually tested and how to try it more gently if you want to.

What rice water is

Rice water is the cloudy, starchy liquid left after rice is soaked or cooked in water. S01 It contains starch and some of the vitamins and minerals found in rice, along with inositol, a compound that has been promoted as a hair growth agent. S01

Rice water benefits: what's claimed and what's known

Smoother, less tangled hair

This is the most plausible benefit. Dermatologist Alok Vij, MD, told Cleveland Clinic that the starch "acts like a conditioner," sitting on the outer layer of the hair (the cuticle) and helping strands slide past each other rather than fraying. S01 That's a surface effect, like any conditioner, not a change in how hair grows.

Hair growth

There's no solid evidence. Cleveland Clinic dermatologists say the benefits are anecdotal and "not something that has been scientifically proven." S01 A University of Minnesota dermatologist said there isn't enough evidence to support growth claims. S02

It also helps to remember what drives growth. Most people's hair growth is largely determined by genetics, with nutrition, age and overall health playing a role, and hair care practices are usually a minor factor. S01 If you're shedding more than usual, our guide to telogen effluvium explains one common cause.

What the research tested

You'll often see rice water described as "backed by science." The studies behind that claim tested something different.

The 2022 review looked at 10 studies of rice bran extracts and found they affected growth-related signals in hair cells, and called the evidence "promising." S03 It did not evaluate homemade rice water rinses. The same review found 119 rice-containing hair products on Amazon, a sign of how popular the idea is. S03

The 2024 trial is the closest thing to human evidence on a rice-derived ingredient, but it was small, it tested a lotion applied twice a day for 18 weeks, and the authors work for a company that makes rice bran ingredients. S04 Its results can't be applied to a kitchen rinse, which contains unknown and variable amounts of these compounds.

Why it works for some people online

Rice water's reputation rests largely on tradition and stories. Cleveland Clinic notes the legend that women of Japan's Heian-period imperial court grew floor-length hair with rice water, and a village in China known for very long hair that uses rice water as part of its routine. S01 Those are cultural traditions, not controlled comparisons, so they can't separate the effect of rice water from genetics, diet and other hair care.

Social media adds another layer. Dr. Farah cautions that just because you like someone's hair doesn't mean their method will work on yours, because each hair type is so different. S02 A rinse that makes fine, straight hair feel fuller might leave tightly coiled hair dry and stiff.

Dr. Farah also points out that rice water isn't formulated for the scalp, so it doesn't deliver ingredients to the hair follicle the way a product designed for that purpose would. S02 Instead, she suggests other approaches for hair health, such as improving your diet, reducing stress and avoiding heat styling tools. S02

Possible downsides

Cleveland Clinic dermatologists see little risk for most people, since rice water has no added chemicals. S01 Still, there are a few cautions:

• Scalp inflammation: if your scalp is already irritated or inflamed, rice water may make it worse. S01
• Residue: not rinsing thoroughly can irritate the scalp. S01
• Dryness and breakage: University of Minnesota dermatologist Ronda Farah, MD, warns that starch can pull moisture from hair, which may be harmful for coiled hair that breaks easily. S02
• Bacteria in fermented versions: soaking rice for a day or more to ferment it could introduce bacteria. S01

If you're trying any new product on sensitive skin, our guide on how to patch test shows a simple method.

How to try a rice water rinse

If you want to experiment, Cleveland Clinic dermatologists offer this guidance: S01

1. Choose a short soak. Soaking rice in water for 30 minutes to two hours gives the best chance of success. Boiling may reduce some nutrients, and long fermented soaks may add bacteria.
2. Strain the liquid. Most instructions call for rinsing the rice first and straining the water afterward.
3. Apply after washing. After shampooing, pour the rice water over your hair and leave it on for about 20 minutes.
4. Rinse thoroughly. Leftover rice water can irritate your scalp.

The rice is still safe to eat afterward. S01

If your hair is dry, coiled or fragile, watch how it feels after a rinse, given the dryness concern above. S02 The AAD notes that conditioner moisturizes and detangles hair. S05

Better-supported hair care habits

The American Academy of Dermatology recommends these basics for healthy-looking hair: S05

• Learn your hair type and choose products made for it.
• Apply shampoo to your scalp rather than the full length of your hair.
• Use conditioner after washing.
• Detangle wet hair gently with a wide-tooth comb.
• Limit heat styling, and use low or medium heat settings.

For more on what's worth trying for thinning hair, see our comparisons of hair growth oils and shampoo ingredients for thinning hair, or our gentle routine for shedding hair. For ongoing hair loss or scalp problems, the AAD recommends seeing a board-certified dermatologist. S05

Frequently asked questions

Does rice water make your hair grow?

There's no good evidence that it does. Dermatologists say the growth claims are anecdotal, and studies of rice-derived ingredients tested lab extracts or lotions rather than homemade rice water.

How long should you leave rice water in your hair?

Cleveland Clinic dermatologists suggest leaving it on for about 20 minutes after washing, then rinsing thoroughly. Leftover residue can irritate the scalp.

Is fermented rice water better?

Not that research shows. A Cleveland Clinic dermatologist says a short soak of 30 minutes to two hours is the better option, because fermenting rice for a day or more could add bacteria.

Can rice water damage your hair?

It can for some people. The starch may pull moisture from hair, which can be a problem for coiled hair that breaks easily. Skip it if your scalp is inflamed.

What does rice water actually do for hair?

The starch can coat the hair's outer layer and act a little like a conditioner, which may help hair feel smoother and tangle less. That effect is on the surface and doesn't change how hair grows.