Hair shedding is a natural part of the hair’s growth cycle. Most people lose 50-100 hairs daily.1 

But what if you suddenly start losing hair at a faster rate? Maybe you notice more hair in the shower drain, or your ponytail feels thinner.

Experiencing more hair shedding than usual is often a temporary occurrence. Dermatologists refer to this as telogen effluvium, and it occurs due to a shift in the normal hair growth cycle. But sometimes, hair loss is caused by factors that permanently inhibit hair growth – hereditary hair loss is one example.1,2

It’s important to determine if hair loss is temporary or if a medical reason or other factor is causing hair loss or inhibiting hair growth. Here’s what you should know about hair shedding, hair loss, and the steps you can take to ensure your hair has what it needs to maintain good health.

Seeking the source of the shedding

Shedding occurs as part of the hair’s normal growth cycle, which consists of three phases: anagen, catagen, and telogen. Anagen is the active phase, or when the hair follicles grow. This phase can last for several years. At the end of the anagen phase the catagen phase begins. This phase only lasts a few weeks and is when the hair follicles begin to transition to their final phase. During catagen, the hair follicle shrinks, and the hair bulb detaches from the papilla, the structure that supplies blood to the hair.2-4

Following catagen is the telogen phase, or resting phase, of the hair cycle. The hair follicle becomes dormant, and no growth occurs. How long telogen lasts depends on the hair’s location. On the scalp, for example, hair rests for several months. At the end of the telogen phase, hair sheds.2-4 

During a regular cycle, each hair follicle independently cycles through the three phases, ensuring that hair loss is staggered and there’s no mass shedding. Usually, about 10 percent of hair follicles are in the telogen phase at any one time. 

Sometimes, however, certain factors can cause this cycle to shift, triggering hair follicles in the growth phase to enter the resting phase prematurely. This is called telogen effluvium. During telogen effluvium, as much as 35 percent of the hair follicles might be resting simultaneously, causing accelerated loss and the appearance of thinner hair.2

Factors associated with excessive hair shedding or hair loss can include:

1. Physical and emotional stress. Surgery and anesthesia, illness, and high fevers can negatively impact hair follicle formation and disrupt the normal growth cycle. Typically, an increase in shedding occurs a few months after you’ve experienced a physical stressor.1,4 Just like the effects of stress on your skin, emotional stress can also have a negative effect on hair shedding.

2. Medications. Certain medications can interrupt the anagen and telogen phases, resulting in shedding. These include prescription medications for arthritis, depression, heart problems, and high blood pressure.1,4,5 Cancer chemotherapy drugs are the most well-recognized medications that result in hair loss. This is because these medications target fast growing cells, including cells at the hair root.

3. Nutritional and weight changes. Research links losing hair to deficiencies in protein and vitamins such as A, B7 (biotin), and D, as well as minerals iron and zinc. On the flip side, getting too much vitamin A and E can cause hair loss.2,4 Rapid weight loss or a loss of more than 20 pounds can also cause you to lose hair.2,4

4. Hormonal changes and medical conditions. An imbalance of hormones can lead to hair shedding. For example, hypothyroidism disrupts thyroid hormone levels, which can lead to shedding.6,7 Hair loss sometimes accompanies polycystic ovary syndrome, a health condition in which the ovaries produce high levels of androgen hormones, like testosterone.8

Excess hormones, such as estrogen and progesterone, increase hair growth and thickness during pregnancy. But following pregnancy, when hormone levels drop, hair thins out. Menopause marks a period of depleted estrogen levels, contributing to female pattern hair loss in some women.6 Stopping birth control pills can also cause hair to fall out.1,9 

5. Oxidative stress. Some research suggests that environmental factors, like pollution and ultraviolet (UV) radiation, can lead to oxidative stress that damages hair follicles. This causes hair follicles to age prematurely, which can increase shedding.10,11 

6. Heredity. Hereditary hair loss, or androgenic alopecia, can lead to male- and female-pattern thinning. 

7. Hairstyles that pull on hair – tight ponytails and buns, cornrows, hair extensions, and weaves – can result in traction alopecia. Perms and relaxers might also cause hair follicle damage and lead to hair loss.1,12 

Because it can be challenging to identify a cause of shedding, visiting a dermatologist can clarify potential causes and provide tips for helping reduce hair loss.  

Putting the brakes on shedding

If your shedding is linked to a specific cause, then you can usually eliminate the trigger. For example, treating a related illness or switching to a prescription medication that doesn’t cause hair loss typically reverses shedding. Hair regrowth usually becomes noticeable in 12-18 months.1,2 

You can also take steps to ensure you’re in good overall health, which can help reduce shedding:

Follow a healthy diet – With about 100,000 hair follicles on a healthy scalp – most being in the nutrient-demanding active phase – getting adequate protein, vitamins, and minerals is crucial.4

Some research suggests that the antioxidant, anti-inflammatory, and estrogenic nature of the Mediterranean diet – which focuses on healthy fats and plant-based foods – might stimulate hair growth and reduce the loss of hair.13

For example, phytochemicals found in fruits and vegetables, such as carotenoids and polyphenols, can promote hair development by reducing the creation of free radicals. Isoflavones – phytoestrogens found in soy products – have high antioxidant and estrogen-like activities. Isoflavones can increase specific molecules that stimulate hair follicle production.4,13

Manage stress – Deep breathing, meditation, and practices like progressive muscle relaxation can help calm your mind and body. Or try learning a stress-reducing discipline like tai chi or yoga. Take time for yourself, such as reading a book, getting a massage, or watching a movie.14,15 

Exercise daily – A walk around the neighborhood, a long ride on your favorite bike path, or trying out a new dance class are invigorating and can help your body produce stress-relieving hormones.14

Protect your scalp – Wearing hats or using sunscreen on the scalp can protect you from UV radiation that is damaging to hair follicles.16

Be kind to your hair – Treat your hair gently to prevent damage. Avoid scrubbing hair when washing and for those with long hair, apply conditioner to roots after every shampoo. Use a wide-tooth comb when detangling hair after a shower.17

Shedding too much hair is disheartening. But seeking guidance from a dermatologist can determine what’s causing your hair loss and taking proactive measures can help you build healthy, more resilient hair.

A word from Thorne

Fill dietary nutrient gaps with a multi- like Basic Nutrients 2/Day, which includes the hair-supportive nutrients vitamins A and D, biotin, and zinc. Women can support balanced hormone levels during menopause with Meta-Balance.* And Hormone Advantage supports hormone balance in both men and women.* Finally, you can support healthy skin, hair, and nails with Collagen Plus.* 

References

  1. Do you have hair loss or hair shedding? The American Academy of Dermatology. https://www.aad.org/public/diseases/hair-loss/insider/shedding. [Accessed May 4, 2024.]
  2. Bergfeld W. Telogen effluvium. https://www.uptodate.com/contents/telogen-effluvium. [Accessed May 4, 2024.]
  3. Hoover E, Alhajj M, Flores JL. Physiology, hair. [In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024. https://www.ncbi.nlm.nih.gov/books/NBK499948/. [Accessed May 4, 2024.]
  4. Gokce N, Basgoz N, Kenanoglu S, et al. An overview of the genetic aspects of hair loss and its connection with nutrition. J Prev Med Hyg 2022;63(2 Suppl 3):E228-E238. 
  5. Workman K, Piliang M. Approach to the patient with hair loss. J Am Acad Dermatol 2023 Aug;89(2S):S3-S8
  6. Grymowicz M, Rudnicka E, Podfigurna A. Hormonal effects on hair follicles. Int J Mol Sci 2020;21(15):5342.
  7. Bolognia JL, Schaffer JV, Cerroni L. Alopecias. In: Dermatology. 5th ed. Elsevier; 2025. https://www.clinicalkey.com. [Accessed May 4, 2024.]
  8. Barbieri RB, Ehrmann DA. Diagnosis of polycystic ovary syndrome in adults. Up-to-Date. www.uptodate.com/contents/diagnosis-of-polycystic-ovary-syndrome-in-adults#H1418519109. [Accessed May 31, 2024]
  9. Hughes EC, Saleh D. Telogen Effluvium. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024. https://www.ncbi.nlm.nih.gov/books/NBK430848/.
  10. Jun MS, Kwack MH, Kim MK, et al. Particulate matters induce apoptosis in human hair follicular keratinocytes. Ann Dermatol 2020; 32(5):388-394.
  11. Trüeb RM. Oxidative stress and its impact on skin, scalp and hair. Int J Cosmet Sci 2021;43 Suppl 1:S9-S13.
  12. Hairstyles that pull can lead to hair loss. American Academy of Dermatology. https://www.aad.org/public/diseases/hair-loss/causes/hairstyles. [Accessed May 4, 2024.]
  13. Pham CT, Romero K, Almohanna HM, et al. The role of diet as an adjuvant treatment in scarring and nonscarring alopecia. Skin Appendage Disord 2020;6(2):88-96. 
  14. Managing stress. National Alliance on Mental Health. https://www.nami.org/Your-Journey/Individuals-with-Mental-Illness/Managing-Stress/. [Accessed May 4, 2024.]
  15. Worthen M, Cash E. Stress Management. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024. https://www.ncbi.nlm.nih.gov/books/NBK513300/ 
  16. Save your scalp from sun damage. Skin Cancer Foundation. https://www.skincancer.org/blog/save-your-scalp-from-sun-damage. [Accessed May 4, 2024.]
  17. How to stop damaging your hair. American Academy of Dermatology. https://www.aad.org/public/diseases/hair-loss/insider/stop-damage. [Accessed May 4, 2024.]