Thin Hair

Your hair needs a consistent supply of nutrients to grow and stay strong. Studies show that deficiencies in the following can contribute to thinning:

• Iron: Low ferritin (iron storage) is linked to hair loss, especially in menstruating women.

• Zinc: Essential for protein synthesis and follicle health.

• Biotin (Vitamin B7): Important for keratin infrastructure, though deficiency is rare.

• Vitamin D: Helps regulate hair follicle cycling.

• Protein: Hair is made of keratin, a protein — insufficient intake can slow growth.

Solution: A well-rounded diet rich in protein, leafy greens, fatty fish, and supplementation where needed can help. Blood tests can guide specific deficiencies.

Hormones play a key role in hair density and growth cycles.

• Androgens (like DHT) can shrink hair follicles, a condition known as androgenetic alopecia (female-pattern thinning).

• Thyroid issues (both hypo- and hyperthyroidism) can disrupt the hair cycle.

• Postpartum and menopause are two major hormonal shifts where thinning is common.

Solution: Work with a healthcare provider to test hormone levels. Treatments may include hormone regulation, topical minoxidil, or supplements that block DHT.

Stress triggers telogen effluvium, a condition where hair prematurely enters the shedding phase. This often occurs 2–3 months after a stressful event (like illness or emotional trauma).

Solution: Stress management techniques — like mindfulness, exercise, and adaptogenic herbs — can support hormonal balance and scalp health. Ashwagandha and magnesium are promising in reducing cortisol levels.

Frequent coloring, heat tools, and tight hairstyles can damage hair shafts and irritate the scalp, leading to breakage that mimics thinning.

Solution: Embrace gentler hair care routines — air drying, sulfate-free shampoos, and scalp-friendly oils like rosemary or pumpkin seed oil, which have shown some evidence in improving hair density.

If thin hair runs in your family, you may have inherited a predisposition to smaller or fewer follicles.

Solution: While you can’t change your genes, you can support your follicles. Nutraceuticals like saw palmetto, marine collagen, bamboo extract, and EGCG (from green tea) have been studied for their protective effects on hair growth.