How To Holistically Heal Hair Loss

Hair is more than just a part of our appearance - it’s often intimately tied to our identity, self-expression, and wellbeing. When it begins to thin, fall out, or lose its vitality, it can feel unsettling, even distressing. But hair loss is not just cosmetic. It's a message. Your body is telling you something deeper is at play.

In this blog, we’ll explore the signs and symptoms of hair loss, the underlying causes, the timeline for regrowth, and what foods, nutrients, and supplements can help. If you're experiencing hair thinning or loss, know that holistic healing is not only possible - it’s often the key to long-term recovery and renewed vitality.

Signs & Symptoms of Hair Loss and Thinning Hair

Hair loss is often gradual, and its early signs can be missed or dismissed. Common symptoms include:

• Noticeable thinning - particularly along the part line or temples.

• Widening of the part in women or a more prominent scalp.

• Excessive daily shedding , whether in the shower, on your pillow, or in your brush.

• Patchy bald spots , especially if round or smooth, may suggest an autoimmune component.

• Weakened, brittle, or dull hair - often indicating poor nutrition, stress, or inflammation.

• Change in hair texture - feeling finer, flatter, or losing body and bounce.

 Remember: these symptoms can also reflect broader health issues. Always seek a proper evaluation before beginning treatment.

Root Causes: Why Hair Loss Happens

Holistic healing begins by looking beneath the surface. Hair loss rarely has a single cause - it’s usually a web of interwoven factors.

Here are the most common:

1. Hormonal Disruption & Endocrine Imbalance

Your hormones act as messengers for growth, repair, and regeneration—including that of your hair follicles. When they’re out of rhythm, the hair growth cycle is disrupted.

• Androgens (like DHT) can shrink hair follicles in both men and women, especially in androgenetic alopecia.

• Oestrogen promotes hair growth; when it drops (e.g., postpartum, perimenopause, menopause), shedding can occur.

• Thyroid hormones (T3/T4) regulate metabolic activity in the follicle. Hypothyroidism and Hashimoto’s often result in thinning hair, brittle strands, or tail-end eyebrow loss.

• Insulin resistance and PCOS are also commonly linked with hair thinning, often alongside acne and irregular cycles.

These imbalances may arise from stress, poor diet, over-exercising, lack of sleep, exposure to endocrine disruptors, or discontinuing hormonal contraceptives.

2. Chronic Inflammation & Autoimmune Responses

When the body is chronically inflamed, it can misidentify hair follicles as foreign or non-essential.

• Alopecia areata , for example, is an autoimmune attack on the follicle.

• Systemic inflammation , often from unresolved gut issues, stealth infections (e.g., EBV), or food intolerances, can impair blood flow and nutrient delivery to the scalp.

• Scalp inflammation , like dermatitis, psoriasis, or fungal infections, can also impede growth.

Inflammation also sensitises follicles to androgens and perpetuates the cycle of shedding.

3. Nutrient Depletion & Malabsorption

Even a diet that looks “healthy” on the surface can leave the body undernourished if there is poor absorption or chronic depletion.

• Iron deficiency , especially in menstruating women, is a leading cause of diffuse thinning.

• Zinc and selenium are vital for hair follicle repair and thyroid function.

• Biotin, B12, and folate support keratin production and DNA synthesis in growing hair.

• Vitamin D , which is synthesised through sun exposure, is critical for follicle cycling.

• Iodine deficiency can impair thyroid function, disrupting the hair growth cycle and leading to thinning or excessive shedding.

• Low stomach acid or gut dysbiosis may result in poor absorption of these essential nutrients - despite adequate intake.

• Restrictive diets (low-carb, vegan, or low-fat), gastrointestinal conditions, or chronic use of medications like antacids can all reduce nutrient availability.
  
  

4. Nervous System Imbalance & Chronic Stress

Hair loss is often one of the last symptoms of chronic dysregulation - and one of the first to resolve when we rebalance the nervous system.

• Telogen effluvium is a stress-triggered hair shedding that often occurs 2–3 months after a stressful event (bereavement, surgery, infection, emotional trauma).

• High cortisol can disrupt the hair growth cycle, slow regeneration, and exacerbate inflammation.

• Vagal nerve dysfunction affects digestion and nutrient uptake, indirectly impairing hair health.

In my clinical practice, I see many people recovering from prolonged stress only to notice their hair falling out - this is often a sign that their body is finally ‘releasing’ what it had held onto to survive.

5. Environmental Exposures & Toxin Load

Our modern environments are saturated with exposures that impact hair health:

• Heavy metals (like arsenic, lead, or mercury) can disrupt hormone production and damage hair follicles.

• Pesticides and herbicides , often found in non-organic produce, are known endocrine disruptors.

• Plasticisers (like BPA and phthalates) , fragrances, and parabens - commonly found in personal care products - can interfere with oestrogen and thyroid signalling.

• Mould exposure and mycotoxins can lead to chronic inflammation, fatigue, and unexplained hair loss.

Supporting detoxification pathways and reducing toxic burden is essential for hair regrowth and overall wellbeing.

6. Mitochondrial Dysfunction & Cellular Energy Deficits

Hair growth is an energy-intensive process. If your mitochondria—the energy-producing powerhouses of the cell - aren’t functioning well, hair is often one of the first things to suffer.

• Fatigue, poor wound healing, and brain fog often accompany mitochondrial dysfunction.

• Low CoQ10, B vitamins, magnesium, and amino acids can impair energy production at the cellular level.
  Supporting mitochondrial health with nutrients, antioxidants, and gentle lifestyle changes (like circadian rhythm alignment and rest) often improves not just hair but systemic vitality.

How Long Does It Take Hair to Regrow?

Hair regrowth depends on your unique situation. 

Generally:

• Normal growth rate : ~1.25 cm per month (15 cm/year).

• Postpartum shedding : May start 2–4 months after delivery and resolve over 6–12 months.

• Nutritional deficiencies : Recovery may begin within 3–6 months of correction.

• Stress or illness : Telogen effluvium resolves as the body regains balance (typically 6 months).

• After hair damage : New growth can appear in weeks, with fuller recovery over 6–12 months.

• Post-chemotherapy : Hair often regrows a few weeks after treatment ends, with texture returning slowly.
  
  

Foods & Supplements for Healthy Hair

Foundational Nutrients for Hair Health

• Protein & Collagen: Hair is made of keratin, a type of protein. Low protein = poor hair structure. Collagen supports the connective tissue and scalp environment. Collagen peptides are highly absorbable and support elasticity and resilience.

• Fat-Soluble Vitamins (A, D, E, K2): These regulate follicle cycling, reduce inflammation, and help absorb other nutrients. Vitamin D and K2 are particularly crucial.

• Vitamin B Complex: Especially Biotin (B7) for hair strength and B12 for oxygenation of scalp tissues.

• Vitamin C: Essential for collagen synthesis and protecting hair follicles from oxidative damage.

• Iron, Zinc, Iodine & Calcium: Iron deficiency is one of the most common causes of hair loss in women. Zinc regulates hair follicle repair. Iodine and calcium support thyroid health and keratin formation.

Nutrient-Rich Whole Foods for Hair

• Zinc-Rich Oysters – Nature’s richest source. A restorative treat.

• Wild, Sustainable Oily Fish – Sardines, mackerel, anchovies, herring, and wild salmon for omega-3s.

• Pastured Eggs – A complete protein with choline, biotin, and B12.

• Grass-Fed Organ Meats – Especially liver, which offers iron, B vitamins, and vitamin A.

• Seasonal Fruit & Veg – Support detoxification and antioxidant status.

• Healthy Fats – Extra virgin olive oil, avocado, nuts, seeds, and coconut oil nourish the scalp and improve texture.

Practitioner-Prescribed Supplements

If you suspect deficiencies or hormonal imbalances, targeted supplementation may be necessary. The following are considered but only after testing:

• Collagen peptides

• Biotin & B-complex

• Iron bisglycinate (if deficient)

• Zinc citrate or picolinate

• Vitamin D3 with K2

• Iodine

• Adaptogenic herbs for stress regulation (e.g., ashwagandha, rehmannia, nettle)
  Hair-specific blends with silica, horsetail, or saw palmetto

Very Important: Not All Supplements Are Created Equal 

It’s important to remember that the form, absorption rate, and quality can vary significantly between brands and types. Consulting with a qualified professional, such as a practitioner or holistic healthcare provider, ensures that you’re selecting the most absorbable and highest quality supplements for your individual needs. They can help assess your constitution, allergies, intolerances, sensitivities, age, gender, and any medical conditions or symptoms. A professional also considers potential drug interactions and supplement ratios that may be needed based on your unique health profile. Whether it’s over-the-counter or prescription-grade supplements, the quality, effectiveness, and cost can vary widely, making it essential to have expert guidance for the best outcomes.

If you're pregnant, breastfeeding, or on medication, get guidance first.

Ready to Heal Hair Loss from the Inside Out?

Hair is a barometer for your inner health. When it thins, sheds, or loses its strength and shine, it’s often a sign that something deeper is asking for attention. Don’t just treat the surface - nourish your whole self. Healing your hair starts from within.

Book a consultation with me for personalised guidance on your hair health. And don’t forget to join the Staying Healthy Together Club - a community devoted to restoring vitality with food, herbs, and holistic care.