Unraveling Hair Loss

The Role of Hormones, Gut Health, Nutrient Deficiencies, Inflammation, and Oxidative Stress in Hair Loss

Hair loss is a distressing issue. I struggled with it for years before understanding that it signals deeper imbalances in the body. As a functional nutritionist, I now approach hair loss holistically, considering factors such as hormones, gut health, nutrient deficiencies, inflammation, and oxidative stress. Understanding that these interconnected systems play a significant role in hair health is a crucial step in seeing improvements.

Let’s explore how these factors contribute to hair loss and how to address them naturally.

Hormonal Imbalances and Hair Loss

Hormones are key regulators of hair growth, and imbalances can trigger significant hair shedding or thinning. Hair loss can be influenced by fluctuations in:

- Estrogen and Progesterone: These hormones support hair growth during reproductive years. Declines during menopause, postpartum, or perimenopause can weaken hair follicles, leading to hair loss. Conditions like polycystic ovary syndrome (PCOS) can also disrupt estrogen and progesterone balance and contribute to hair thinning.

- Androgens: Elevated androgens (e.g., testosterone or DHEA) in conditions like PCOS can cause androgenetic alopecia, which is characterized by thinning at the crown or a receding hairline. Dihydrotestosterone (DHT), a potent androgen that is stronger than testosterone, binds to hair follicles, shrinking them and shortening the hair growth cycle.

- Thyroid Hormones: Hypothyroidism (low thyroid function) can slow metabolism and disrupt the hair growth cycle, causing diffuse shedding. Thyroid imbalances are more common in women than people realize and often go undiagnosed because most practitioners only test TSH. We need a broader picture of thyroid function to understand if it’s playing a role in your hair loss.

- Cortisol: Chronic stress elevates cortisol, which can shorten the growth phase of hair follicles. It can also push hair follicles into the resting phase (telogen effluvium) faster, which causes excessive shedding.

Solutions:

Balancing hormones requires addressing the root cause of WHY they are imbalanced in the first place. Testing hormone levels (e.g., thyroid panel, sex hormones, cortisol) can help pinpoint imbalances and guide action steps. Dietary support with healthy fats and adequate protein is a good starting point. Eating 3 balanced meals per day to balance blood sugar will have a hugely beneficial impact on hormones as well. This may seem small and easy to ignore, but I assure you it’s a vital first step in this process.

I have yet to work with a client who was taking in adequate nutrients on a daily basis, so this is a huge, and common, issue.

Gut Health: The Foundation of Hair Health

The gut is the epicenter of nutrient absorption and immune regulation, both critical for healthy hair. Poor gut health can contribute to hair loss in several ways:

- Dysbiosis: Imbalances in gut bacteria can impair proper nutrient absorption, leading to deficiencies that affect hair growth. Depleted good bacteria or elevated “bad” bacteria can both impair gut health and hinder the absorption of key nutrients like iron and zinc. In this instance, if you don’t fix the underlying issue, no amount of supplementation with iron or zinc will offer a long-term solution ( and can even make the situation worse).

- Leaky Gut: Increased intestinal permeability allows undigested food particles and toxins to enter the bloodstream, triggering systemic inflammation and immune responses that can disrupt hair follicles.

- Gut-Immune Connection: A compromised gut can lead to autoimmune conditions like alopecia areata, where the immune system attacks hair follicles. Although full-blown autoimmunity will not develop for everyone, gut dysfunction does trigger an immune response and a cascade of inflammatory reactions that all contribute to hair loss.

Solutions:

Support gut health by consuming fiber-rich foods (vegetables, fruits), fermented foods (kefir, sauerkraut), and prebiotics (garlic, onions, acacia, flax) to nourish beneficial gut bacteria. Bone broth and collagen peptides can help repair the gut lining. Working with a practitioner to personalize the approach and address conditions like bacterial overgrowth or pathogens can drastically improve gut function. This is a key foundational area that needs to be addressed if you want to see long-term improvement in hair growth.

Nutrient Deficiencies: Fueling Hair Growth

Hair follicles are metabolically active and require a steady supply of nutrients. Deficiencies in the following can contribute to hair loss:

- Iron: Low ferritin (iron storage) is a common cause of hair loss in women, especially those with heavy menstrual cycles or vegetarian diets. Iron is essential for oxygen delivery to hair follicles. Iron is comlicated and must understand WHY it’s low before we just supplement with it and think the problem is solved.

- Zinc & Minerals: Zinc supports hair follicle health and protein synthesis. Deficiency is common in women with poor gut health or high stress. However, zinc works in relation to other minerals. Potassium, sodium, magnesium, and calcium are the big four minerals that are commonly depleted and need replenishment rather than only focusing on zinc.

- B Vitamins: Biotin (B7), B12, and folate are critical for cell division and hair growth. Deficiencies can lead to brittle hair and shedding.

- Vitamin D: Low vitamin D levels are linked to alopecia areata and telogen effluvium, as vitamin D regulates immune function and follicle cycling.

- Protein and Essential Fatty Acids: Hair is primarily made of keratin, a protein. Inadequate protein intake or low omega-3 fatty acids can weaken hair structure. Protein and healthy omega-3’s also play crucial roles in overall hormone health and help to keep inflammation down.

Solutions:

A nutrient-dense diet rich in whole foods is key. Include iron-rich foods (grass-fed beef, spinach), mineral sources (pumpkin seeds, oysters, squash, sea salt, coconut), and B-vitamin-rich foods (eggs, leafy greens). Supplementing with high-quality vitamin D, omega-3s, or a multivitamin may be necessary, but testing levels with a healthcare provider ensures targeted supplementation. I’m not an advocate for random supplementation without a better understanding of what your body needs.

Inflammation: The Silent Hair Saboteur

Chronic inflammation can disrupt the hair growth cycle by damaging follicles and triggering immune responses. Inflammation is complicated and is affected by gut health and oxidative stress as well (see below):

- Diet: Processed foods, vegetable oils, and excess sugars contribute to inflammation. More specific foods can be inflammatory for your body as well, but this tends to vary based on the individual and would need to be assessed on a personal level.

- Environmental Toxins: Exposure to pollutants, pesticides, chemicals in personal care products, or heavy metals can increase systemic inflammation and activate the immune system. Many of these chemicals are also endocrine disruptors, which will contribute to hormone dysfunction.

Solutions:

Focus on an anti-inflammatory diet rich in colorful vegetables, berries, fatty fish, quality protein and ingredients like turmeric. Minimize processed foods and sugar by cooking more meals at home and reading ingredient labels. Regular detoxification support, such as adequate hydration, sauna, dry-brushing and liver-supporting foods (cruciferous vegetables), can reduce inflammation. Slowly working to swap out personal care products for more natural options is a great way to the reduce toxin burden on your body.

Oxidative Stress: The Aging Factor

Oxidative stress occurs when free radicals overwhelm the body’s antioxidant defenses, damaging cells, including hair follicles. This can accelerate hair thinning and graying. Contributors include:

- Poor Diet: Diets low in antioxidants (vitamins C, E, and polyphenols) leave the body vulnerable to oxidative damage.

- Lifestyle Factors: Smoking and alcohol intake are obvious factors, but what else influences oxidative stress? Air pollution (indoor and outdoor), drinking tap water, using personal care products filled with chemicals, poor sleep, and even excessive stress will deplete antioxidants and cause oxidative stress.

- Poor Detoxification: Our liver is the main source of detoxification in our body, and we don’t do enough to support it. Liver “congestion” as well as genetic factors will limit how well your body can get rid of the daily onslaught of damaging exposures.

Solutions:

Boost antioxidant intake with foods like berries, dark chocolate, and green tea. Ensure adequate vitamin C (citrus fruits, bell peppers) and vitamin E (nuts, seeds) to protect follicles. Support your liver with milk thistle and dandelion tea, or try a sauna if possible.

A Holistic Approach to Hair Loss

Addressing hair loss requires a multifaceted approach that considers hormones, gut health, nutrient status, inflammation, and oxidative stress. Start by:

1. Testing: Work with a healthcare provider to assess hormone levels, nutrient deficiencies, gut health, and markers of inflammation (e.g., C-reactive protein).

2. Diet: Focus on nutrient-dense, anti-inflammatory foods like wild-caught salmon (see my recipe for Lemon Dill Salmon Cakes) and brightly colored veggies. Avoid vegetable oils like canola and corn oil that are marketed as healthy, yet are highly processed and oxidized.

3. Lifestyle: Prioritize sleep above all else. Focus on your bedtime routine, and stress management throughout the day. Working with a professional coach or practitioner who can support you in this process can be a game-changer.

4. Supplements: Consider targeted supplementation based on lab results to personalize the approach.

5. Gut Healing: Incorporate gut-supporting foods and address dysbiosis or leaky gut with professional guidance.

Hair loss is often a symptom of deeper imbalances, but with a functional nutrition approach, we can address the root causes and support healthy, vibrant hair. Consult a functional nutritionist or healthcare provider to create a personalized plan tailored to your needs. As always, information provided here is not meant to take the place of medical guidance; always consult your healthcare provider before making changes to your diet, lifestyle, or supplement routine.