Hair loss. It’s a topic many of us avoid, but it affects millions. Men and women.
Your hair naturally goes through three phases: growth (anagen), regression (catagen), and resting (telogen). Shedding 50–150 strands a day is norma. It’s your hair making room for new growth. But if you’re losing 200 strands or more daily, or notice thinning, widening parts, receding hairlines, or breakage, it’s time to pay attention.
Here’s a breakdown of the hidden causes of hair loss and a practical checklist to tackle them, including nutrition, hormones, gut health, and lifestyle.
Hidden Causes of Hair Loss
Hair loss, or alopecia, has many potential triggers:
Female pattern hair loss usually involves gradual thinning on the top or center of the scalp. It can start as early as your late teens and often gets more noticeable by age 50.
Other hidden causes include:
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Hormonal shifts (pregnancy, menopause, birth control)
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Certain medications (birth control pills, blood thinners, antidepressants)
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Thyroid issues
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Low iron, zinc, vitamin B12, and omega-3 intake
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Low protein intake
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Chronic stress and elevated cortisol
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PCOS
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Autoimmune disorders (alopecia areata, lupus)
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Poor gut absorption of nutrients
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Toxin exposure (heavy metals, mold, endocrine disruptors)
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Tight hairstyles, frequent heat styling, or chemical treatments
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Crash diets or sudden weight loss
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Chronic inflammation
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Sleep deprivation
And of course, genetics play a role. Sometimes hair thinning is simply inherited.
Checklist to Address Hair Loss
1. Nutrition Matters
Hair needs nutrients to grow strong and healthy. Focus on iron, zinc, vitamins D and B12, omega-3 fatty acids, and protein.
Quick wins:
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Check iron status (ferritin, hemoglobin).
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Track zinc, vitamin D, B12, and biotin levels.
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Eat nutrient-dense foods: meat, fish, eggs, dairy.
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Include omega-3s: fatty fish, flax, chia, walnuts.
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Ensure adequate protein at each meal (20–30g).
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Consider a high-quality multivitamin if needed.
2. Balance Your Hormones
Hormones are a major driver of hair loss. For women, postpartum changes, menopause, or PCOS can affect hair growth.
Checklist:
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Screen for thyroid issues (TSH, T3, T4, antibodies).
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Check estrogen/progesterone balance, rule out PCOS.
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Assess cortisol and stress response.
3. Support Gut and Autoimmune Health
Your gut is where nutrients meet your hair. Inflammation or poor absorption can impact keratin production and follicle strength. Autoimmune conditions may also attack hair follicles.
Checklist:
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Test for celiac or gluten sensitivity.
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Check for autoimmune disorders (alopecia areata, lupus, psoriasis).
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Support gut health with probiotics, fiber, and digestive enzymes if needed.
4. Review Medications
Some medications affect hair by damaging cells or prematurely shifting follicles to a resting phase.
Checklist:
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Review prescriptions: antidepressants, statins, blood pressure meds, birth control, etc.
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Ask your doctor if alternatives or dosage adjustments are possible.
5. Lifestyle & Hair Care
How you treat your hair makes a difference. Small changes can protect follicles and reduce breakage.
Checklist:
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Avoid tight hairstyles that pull on hair.
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Limit heat styling and chemical treatments.
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Use soft, natural-bristle brushes.
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Massage your scalp during washing to boost circulation.
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Minimize sun exposure.
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Be mindful of toxins (heavy metals, mold, endocrine disruptors).
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Maintain a healthy, steady weight. Avoid crash diets.
6. Recovery & Stress Reduction
Sleep and stress management are key for hair health.
Checklist:
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Aim for 7–9 hours of quality sleep.
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Practice stress-reducing habits: breathwork, yoga, journaling.
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Consider adaptogens like ashwagandha or rhodiola to support cortisol balance.
Bottom Line
Hair loss has many hidden causes: hormones, nutrition gaps, stress, gut health, genetics, and lifestyle all play a role. The good news? Many of these factors are manageable with small, consistent changes.
Start with your diet, support your hormones, protect your follicles, manage stress, and take the right supplements. With the right combination, it’s possible to slow hair loss, reduce breakage, and enjoy healthier, fuller hair.
By Adela Jusufovic (Co-Founder of Native Nutrition)
