Why Is My Hair Thinning?

Hair loss is almost always multi-factorial so the good news is that there are many opportunities to support healthier, stronger growth through nutrition, lifestyle and targeted supplementation where required.

Thinning hair is a subject close to my heart, and is something my clients often report feeling distressed about. If you are finding more strands in the shower, noticing a wider parting, or feeling your ponytail isn’t quite as full as it used to be, you’re definitely not alone.

Up to 40% of women and 70% of men experience noticeable hair thinning at some point in their lives.

This blog breaks down the common causes of thinning hair, and the approach I take to support clients with hair loss.

Why Does Thinning Hair Look Different in Men Vs Women?

Although both men and women experience thinning, the patterns tend to differ:

Men are more likely to experience male-pattern hair loss, predominately caused by genetics and sensitivity to the hormone DHT (a derivative of testosterone). This typically shows up as:

• A receding hairline

• Thinning at the crown

• Gradual balding over time

Women usually experience diffuse thinning, meaning hair gradually gets finer across the whole scalp rather than receding in one spot. Common signs include:

• A widening parting

• Reduced hair volume

• A more visible scalp in bright light or when put up in a bun or ponytail for example

 Female hair loss is often more hormonally complex and strongly influenced by stress, thyroid health, perimenopause, and nutrient status.

When Does Hair Thinning Typically Happen?

Hair can thin at any age, but certain life stages or triggers can make it more likely. Examples include:

• For females in their 20s-30s: postpartum changes, stress, crash dieting, coming off hormonal contraception.

• For females 40s-50s: perimenopause, shifting oestrogen and progesterone levels, thyroid changes.

• For both sexes: older age = natural reduction in hair follicle size, slower regrowth cycles

• For both sexes: sudden shedding after a stressor e.g. 3-6 months after an illness, surgery, or major stress (known as telogen effluvium).

Additionally, hereditary hair thinning can take place in adulthood which sees each cycle producing a thinner strand for example.

The Root (!) Causes of Hair Thinning

1. Nutrient Deficiencies

Your hair is a non-essential tissue (your body prioritises organs and survival first), so it’s one of the first to show signs of nutrient depletion. Common deficiencies linked with thinning include:

• Iron and ferritin: Low ferritin (<40 µg/L) is a major cause of female hair loss.

• Vitamin D: low levels impact follicle cycling.

• B vitamins: especially B12 and folate, needed for red blood cell formation.

• Zinc: essential for follicle repair.

• Protein: inadequate intake reduces hair shaft strength.

• Omega-3 fats: support healthy scalp and reduce inflammation.

2. Hormonal Imbalances

Hormones strongly influence hair growth:

• Thyroid dysfunction (both hypo and hyperthyroid).

• PCOS or high androgens (can cause excess shedding or “male-pattern” thinning in women).

• Perimenopause, where dropping oestrogen leads to reduced hair density.

3. Stress and Cortisol

Chronic stress can push hair into the “shedding” phase prematurely. Clients often notice thinning 3 months after a stressful period.

4. Gut Health and Poor Absorption

Even with a good diet, poor digestion, coeliac disease, or low stomach acid can lead to nutrient malabsorption and thinning hair.

5. Medical Conditions

• Autoimmune conditions (e.g., alopecia areata, Hashimoto’s)

• Post-viral effects

• Anaemia

• Chronic inflammation

My Starting Point with Clients Suffering with Hair Loss

Starting with a detailed case history, I want to understand what my clients are eating, how their digestion is, what their current stress levels are like and a timeline of events leading up to and since their hair has thinned. I will often use blood testing (via GP and/or private functional tests) to look at Thyroid, Iron, B12, Folate, Vitamin D, and female hormone levels.

Dependent on the client and pulling case information together I might suggest a gut test or more comprehensive hormone panel.

This helps to pinpoint the underlying cause of the hair loss to provide a targeted protocol.

There are plenty of hair supplement complexes on the market today, and both modern and more traditional topical hair growth remedies - but identifying the underlying driver to hair loss is key.

Supporting Hair Growth with Nutrition and Lifestyle

1. Eat Protein at Each Meal and Slow Release Carbohydrates

Hair is made of keratin and this is a protein and most women in particular don't eat enough. 20–30g protein per meal. Include eggs, chicken, fish, tofu, lentils, pulses and Greek yoghurt. A good guide is to ensure you have a fistful of protein at each meal. Complex carbohydrates such a brown rice, grains and sweet potatoes slow blood sugar spikes which can worsen hormonal hair loss.

2. Boost Iron-Rich Foods

Especially important if iron is low. Iron rich foods include red meat, oysters, leafy greens, beans and pumpkin seeds. Pair plant-based iron with vitamin C for better absorption.

3. Support Hair Follicles with Key Nutrients

Happy follicles like: 

• Healthy fats: salmon, walnuts, flaxseed, olive oil

• Colourful veg: antioxidants reduce inflammation around the follicle

• Wholegrains: B vitamins for energy metabolism

• Zinc sources: seafood, pumpkin seeds, chickpeas

5. Manage Stress (Here it is AGAIN!)

High cortisol = HIGH SHEDDING

Gentle daily practices can make a huge difference:

• Walking in daylight

• Breathwork

• Strength training

• Yoga

• Creating a consistent evening routine

When to Investigate Further

If you notice sudden or extreme shedding, bald patches, hair loss with fatigue, weight changes or menstrual cycle changes then it is time to get to the bottom of why. Particularly if despite improving your diet you are still experiencing hair thinning.

Final Thoughts: Don't Let Thinning Hair Make you Miserable! Find Out Why and Let's Create a Plan!

If thinning hair is getting you down, take control and find out why.

Book a free 20 minute call to see how I can help

The content provided is not intended to treat, diagnose, cure or prevent any disease. All material on laurabealesnutrition.co.uk is provided for information and educational purposes only. Always seek the advice of your doctor and/ or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, supplement, exercise or other health-related programs.