Why Am I Losing My Hair? What Causes Hair Loss and Hair Thinning

Real reasons from trichologists and what you can do about it.

Have you been noticing a lot more hair loss in the shower? Is your ponytail feeling much skinnier? If you've found this article, you're probably looking for answers on what could be causing your hair thinning and how to stop it. From stress to hormones, there are a number of reasons why you could be experiencing unusual hair loss.

First off, you're not alone. An estimated 50% of woman will experience significant hair loss at some point in their lives. But don't panic! Hair thinning is certainly frustrating, emotional, and can affect your confidence. We're here to help.

We're sharing the latest information from trichologist Sofia Baig of Gielly Green to answer all of your hair loss and hair health questions, giving you the information you need. We're going to identify the most common reasons for hair loss, answer your FAQs, share the products and ingredients that work and so much more.

Why Is Hair Loss and Thinning So Common?

Many of us will experience hair loss at some point. This is really not so surprising when you think about all the factors that cause it in the first place. Our hair grows in a four step cycle. It grows, it rests, it falls, and then it regenerates. This process can be easily upset—especially since there are a number of genes and hormones involved. Let's look with a trichologist at the most common reasons for hair loss.

A Trichologist Explains the Reasons Behind Hair Loss

A trichologist is a hair and scalp expert who takes a holistic approach to hair loss, considering your health history, lifestyle, genetics, and environment. We're sharing information from a trichologist on the most common reasons for hair loss and hair thinning. If you find that nothing jumps out to you as an obvious reason, or if you're suffering from heavy hair loss, we definitely suggest making an appointment with a dermatologist or trichologist.

#1. Stress

Whether sudden, like a traumatic event, or ongoing anxiety, stress can slow down the hair cycle. When you're stressed your body makes a hormone called cortisol. Cortisol can disrupt the normal hair growth cycle and prematurely push the growth cycle from the growth phase to the resting or even the shedding phase.

This condition is called telogen effluvium, and it's one of the most common conditions that cause rapid hair loss. There is rapid and heavy hair thinning a few months after the stressful period. It mainly affects the top of the head.

With this condition, your scalp should look healthy, and you shouldn’t have any other symptoms, such as a rash, itching, burning, pain or flaking. Stress-related hair loss typically isn't permanent, and can improve as stress levels are reduced. However, it can leave you with excessive shedding that lasts around six to nine months.

#2. Diet

I know, I know, we all know that a healthy diet is the best thing for our health. But did you know that it's one of the most important things you can do to directly affect your hair growth? Since our hair isn't necessary for survival, when our bodies don't have the nutrients it needs, it shifts the energy from hair growth to maintaining your vital organs.

You need a healthy diet of protein, iron, vitamins, and fatty acids, and if you're not getting them, you're pretty much guaranteed to have some hair loss. The frustrating part is that you won't notice for a few months that anything is wrong. Your hair will go through an entire cycle before you notice the thinning or loss.

#3. Changes in Hormones

Hormonal changes can definitely impact your hair, and some women are more sensitive to these shifts than others. Hormones are a big factor in the hair cycle. This can include starting or changing birth control, menopause, pregnancy, and post pregnancy because of changes in estrogen and progesterone levels.

Thyroid imbalances (both hypothyroidism and hyperthyroidism) can also mess with your hair growth cycle. The thyroid produces hormones that control many body functions, including metabolism and hair growth.

If you think that your hair loss or thinning is due to hormones, it’s a good idea to talk to your doctor to figure out what’s going on and find a treatment that works for you. At least, if you're dealing with postpartum hair loss, you’ve got a cute little baby to distract you!

#4. Medical Conditions or Genetics

The medical reasons that you may be experiencing hair loss are huge. The only way to determine if a medical condition is causing your hair loss and thinning is to see your doctor or trichologist. If you have a relatively low stress life, eat a balanced diet, and haven’t had any major hormonal changes or pregnancies, and you’re still experiencing hair loss, your next step is definitely to make an appointment.

We've all heard the myth that hereditary hair loss is either passed down from the mother or father's side. However, this is not necessarily true. Hair loss is influenced by multiple genes from both sides of the family. So, if you have a grandmother or aunt from either side of your family that has issues with thinning hair, you may have them too.

Frequently Asked Questions About Hair Loss and Hair Thinning

Q1. How do I know if I’m losing more hair than I should be?

It's normal to shed about 50 to 100 hairs a day, but if you're noticing more hair than usual in your brush, shower drain, or on your pillow—especially in clumps—it could be a sign of excess hair loss. Other signs include a thinner ponytail, more visible scalp, or patchy thinning around the temples or crown.

If you're also seeing hair loss from areas like your eyebrows or lashes, it could point to an underlying health issue. If the shedding seems excessive or has been going on for a while, it's a good idea to check in with a doctor or trichologist.

Q2. What is the difference between fine hair and thinning hair?

This is part of your hair type and is the difference between how the individual hair strands feel between your fingers (thick or fine hair) versus how much hair you have on your head (density). Many people confuse hair thickness and hair density.

So fine hair is when a single piece of hair feels like less than a strand of sewing thread. Thinning hair refers to a reduction in hair density or the number of hair strands on the scalp.

As you get older, it's normal for your hair to become less dense. For many women, this starts with thinning along the part and sides, then gradually spreads from the top of the head. If you have fine hair (which means each strand is thinner than average), heavy products like thick oils and conditioners can weigh it down because the strands are lighter and more easily coated.

Q3. Can lack of sleep cause hair loss and slow hair growth?

Yep, the amount and quality of your sleep can significantly affect your hair growth cycle. During the deep sleep, your body goes into repair mode. Sleep repairs cells in your body, including hair follicle cells. This is also when essential growth hormones, are released including the ones that stimulate hair growth.

Also, getting good, quality sleep helps to keep your stress hormones (like cortisol) in check. Unmanaged stress can cause hair loss, since it can prematurely cause hair follicles to enter the resting and shedding phase of the hair cycle.

Q4. Which vitamin deficiencies cause hair loss?

Healthy hair needs the right mix of nutrients, vitamins, and minerals. Not getting enough nutrition can affect how your hair is formed, how strong the follicles are, and even how well your immune system supports hair growth. Studies have linked vitamin and nutrient deficiencies to common types of hair loss like telogen effluvium (temporary shedding) and androgenic alopecia (genetic thinning).

A balanced diet with plenty of whole foods is the best way to get what your hair needs. The key nutrients for hair health include protein, iron, zinc, vitamin D, biotin, B vitamins and omega fatty acids.

Q5. How often should I wash my hair?

If you're concerned about hair loss, it's generally best to wash your hair 2 to 3 times a week. This is enough to keep your scalp clean without over-stripping natural oils. Washing too often, especially with harsh shampoos, can dry out the scalp and weaken hair over, but not washing enough can lead to buildup that clogs follicles and affects growth. Look for gentle, sulfate-free shampoos, and focus on scalp care (scalp massage and oiling) as much as hair care.

The most significant change you can make in your hair wash routine is to change the way your dry your hair. Terry cloth bath towels and microfiber hair towels have a very high surface area that causes cuticle friction and can lead to frizz and breakage. Switch your hair towel to a cotton, jersey knit t-shirt material like the OOF! HALO hair towel. It is gentler on your hair.

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What can I do to help with my hair loss or thinning hair?

Natural Ways to Prevent Hair Loss from Stress

Rewind the clock for two to three months and see if anything major happened in your life. If you’ve experienced a huge amount of stress or feeling overwhelmed, there’s a good chance it will line up with your hair loss. The good news? Stress-related hair loss is relatively easy to correct if you catch it early.

There are plenty of natural ways to reduce stress that can easily fit into your daily routine. Deep breathing exercises are one of the quickest ways to calm your nervous system—just a few slow, mindful breaths can help you feel more grounded. If you're looking for guided breath work, I personally love Breathing with Sandy on Youtube. I use his guided breathing for sleep video, and it has been so helpful to clear my mind, not worry, and drift off to sleep.

Going for a walk, especially outside, can clear your mind and lower stress hormones. Gentle movement like yoga or stretching also helps release tension stored in the body. Sipping on herbal teas like chamomile or lemon balm can be soothing. I drink chamomile tea almost every day in the evening when my mind starts to become anxious. Journaling your thoughts, listening to calming music or having a good laugh can also lift your mood. Connecting with someone you trust also help you to feel supported and calm.

Diet Choices for Your Hair

The saying "you are what you eat" definitely fits when it comes to nutrition and its effect on hair and scalp health. Vitamins, minerals and overall nutrition from food are so important to hair follicle health, the hair growth cycle and cell turnover, with a nutrient-deficient diet having significant links to hair loss and overall diminished hair health.

So, what should you eat for hair growth and health?

Protein

Your hair is made mostly of a strong protein called keratin. When your body doesn’t get enough protein, your hair can grow slower and become weaker. Another important protein is collagen—it helps keep the skin around your hair follicles healthy and supports new hair growth. Your body breaks down the protein you eat into smaller parts called amino acids, which are used to make keratin and collagen.

You can choose to include lean meats and fish like chicken, turkey, tuna, and salmon are great sources of protein that support healthy hair growth. Eggs are another vital source of protein, biotin, zinc, selenium and other hair healthy nutrients. If you choose not to eat animal protein, there are also many plant-based foods that are rich in protein including Greek yogurt, nut, beans, lentils and tofu.

Fatty Acids

Omega-3s are healthy fats that help keep your scalp and hair strong and hydrated. They’re found in foods like salmon, herring, and mackerel. Eating these fish a couple of times a week can give your body the omega-3s it needs. These nutrients may help prevent dry scalp and even boost hair growth and thickness.

Some of the best oils that contain essential fatty acids for hair growth include argan oil, jojoba oil, flaxseed oil, pumpkin seed oil, and castor oil. These are rich in omega-3, omega-6, and omega-9 fatty acids, which help nourish the scalp, reduce inflammation, and support strong, healthy hair. You can massage them directly into your scalp. You can find these oils in our Growth Hair Serum and the Strengthening Hair Oil Serum.

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Iron

Iron helps your body make hemoglobin, which carries oxygen to the cells that support hair growth. When you're low on iron, those cells don’t get enough oxygen, which can slow down hair growth or even cause hair to fall out. This kind of hair loss is often linked to a condition called telogen effluvium, and it can happen fast.

The good news? Hair usually grows back once your iron levels are back up. Taking an iron supplement or eating foods like red meat, beans, spinach, and even dark chocolate can help boost your iron and support healthy hair.

Vitamin C

Vitamin C, also known as ascorbic acid, is great for your scalp and hair. It’s a powerful antioxidant that boosts collagen, helps your body absorb iron, and fights bacteria on the scalp, reducing dandruff. It also soothes dry, itchy scalps.

To get more Vitamin C, try adding citrus fruits, bell peppers, strawberries, kale, and herbs like thyme and parsley to your diet. Just one cup of strawberries gives you over 100% of your daily Vitamin C!

The B Vitamins

Vitamin B12 is essential for creating DNA and red blood cells, which help feed hair follicles and promote healthy hair growth. B12 helps oxygen rich blood reach your hair follicles in order to give them the nutrients they need to thrive. Since the body can’t produce B12 naturally, you need to get it from your diet or a supplement.

Some other B vitamins are also important. B6 plays a role in hair follicle health and helps in the production of melanin, the pigment that gives hair its color. Biotin (B7) is particularly known for strengthening hair and preventing hair loss, as it supports the keratin structure of hair. Folate (B9) helps produce healthy cells, including those in the hair follicles. Pantothenic acid (B5) promotes healthy hair growth by improving blood circulation to the scalp and supporting the body's stress response, which can prevent hair thinning caused by stress.

To get a healthy dose of B vitamins, include foods like fish, meat, dairy, eggs, and plant-based options like leafy greens, nuts, beans and oatmeal.

What About Hormonal Hair Loss?

Vitamin D plays a role in regulating various hormones, including estrogen and testosterone. Spending time in natural sunlight or taking a vitamin D supplement can help maintain healthy levels, especially in areas with little sun.

While these strategies can help support hormone balance, it’s important to consult with a doctor if you’re dealing with significant hormonal changes. They can help determine if there’s an underlying issue and guide you through appropriate natural or medical treatments.

Final Word

I hope this information about hair loss and hair thinning has helped. Just remember, there are usually answers to hair loss, it's just sometimes frustrating to find them. Eat healthy, try to de-stress when you can, and closely monitor how much hair you’re losing before convincing yourself there’s a serious problem.

If you have a genuine concern, book an appointment with a doctor or trichologist. Hair loss is a lot more common than most women think and there are solutions available.

If you have any questions or comments, we would love to hear them!

XOXO,

Annaleise