Functional Approaches to Hair Loss: Treating the Root Causes
Hair loss is a tricky symptom to navigate, due to its many root causes. Topical approaches like creams or serums often fall short if underlying issues prevail. A functional approach to hair loss looks at all angles!
1. Identify the Root Causes
Hair loss isn’t just a scalp issue; it often reflects deeper imbalances in the body. Common causes include:
- Nutritional deficiencies: Low levels of iron, zinc, biotin, or vitamin D can impede hair growth.
- Hormonal imbalances: Conditions like polycystic ovary syndrome (PCOS), thyroid disorders, or elevated dihydrotestosterone (DHT) levels are common culprits. Also common (and expected) is hair loss post-pregnancy.
- Stress and inflammation: Chronic stress can push hair follicles into a resting phase, leading to increased shedding. Inflammation from autoimmune diseases can also attack hair follicles.
- Gut health issues: Poor nutrient absorption due to gut dysbiosis can lead to deficiencies that affect hair health.
2. Optimize Nutrition
Make sure to cover your foundations! A body lacking the proper building blocks of hair will not prioritize hair growth. Especially after stressful seasons of life, like pregnancy, the body requires higher protein, mineral, fat, and antioxidant needs.
- Protein intake: Hair is primarily made of keratin, a protein. Incorporate lean meats, eggs, legumes, and nuts into your meals.
- Iron and zinc: These minerals support hair follicle health. Include iron-rich foods like spinach and red meat, and zinc sources such as pumpkin seeds and shellfish.
- Omega-3 fatty acids: Found in fatty fish, chia seeds, and walnuts, these fats reduce inflammation and nourish hair follicles.
- Antioxidants: Vitamins A, C, and E combat oxidative stress, which can damage hair. Load up on colorful fruits and vegetables.
- Hydration: Drink half your body weight in oz of water per day and think about adding in minerals like electrolyte powders (my fave: Just Ingredients), Trace Mineral salts, or Coconut water.
3. Address Hormonal Imbalances
Hormones play a significant role in hair loss, especially in conditions like androgenic alopecia or postpartum shedding. Functional strategies to balance hormones include:
- Adaptogenic herbs: Ashwagandha, rhodiola, and maca can help regulate cortisol levels and mitigate stress.
- Support thyroid function: Iodine-rich foods, selenium, and proper hydration are critical for optimal thyroid health.
- Block DHT naturally: Saw palmetto, pumpkin seed oil, and green tea may help reduce the conversion of testosterone into DHT, a hormone linked to hair follicle shrinkage.
4. Prioritize Scalp and Hair Care
Although most causes of hair loss are internal, external care to hair and the scalp also matters!
- Scalp massage: Increases blood flow to hair follicles, promoting growth. Use essential oils like rosemary or cedarwood oil for added benefits. Studies show massaging for 15 minutes per day makes the most impact. I know, sounds hard, but if you break it into 2-5 minute intervals, you can fit it in throughout the day!
- Low-toxin products: Avoid harsh sulfates, parabens, and synthetic fragrances that can irritate the scalp. Opt for natural shampoos and conditioners. OR make your own (check out my instagram for the recipe).
5. Manage Stress and Sleep
Chronic stress and poor sleep are enemies of healthy hair. Incorporate practices like:
- Regular exercise: Boosts circulation and balances hormones.
- Prioritizing sleep: Aim for 8-10 hours of quality sleep nightly to allow the body to repair and rejuvenate.
6. Consider Supplements
While food is the best source of nutrients, whole food supplements and herbs can speed up healing!
- Biotin: Supports keratin production.
- Collagen peptides: Provide amino acids essential for hair strength.
- Vitamin D3 and K2: Work synergistically to support follicle health.
- Probiotics: Improve gut health, which can indirectly benefit hair.
- Rosemary: Stimulates new hair growth
- Horse Chestnut: Protects collagen
- Saw Palmetto: Blocks excess androgens
Final Thoughts
A functional approach to hair loss is about treating the whole person rather than just the symptoms. By addressing the root causes—whether they’re nutritional deficiencies, hormonal imbalances, or lifestyle factors—you can achieve sustainable hair health and overall well-being.
If you’re struggling with hair loss, consider working with a healthcare provider who specializes in functional medicine to develop a personalized plan. Your hair is a reflection of your health, and nurturing your body can help you regain confidence and vitality.
Do you have any specific concerns or questions about your hair loss journey? Let’s start the conversation!
Thinking about digging deeper into your own health?
Book a free 15 min phone call with me to see if functional nutrition is the right thing for you!
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Always rooting for you!
- Allie CHN, FDN-P
Allie is a Functional Diagnostic Nutrition Practitioner located in Birmingham, Alabama. She helps women across the country online and in her hometown office dig deeper into their root health issues and find holistic healing!
No information in this blog should be considered medical advice. I do not diagnose or treat disease. Taking any recommendations should be considered an opt-in model of self care.