Why Women Lose Hair at Different Life Stages (and What You Can Do About It)

🎧 On the go? Listen to The GOOD IDEA Audio Blog, available on Spotify or Apple Podcasts.

 

Hair loss is a topic that’s often swept under the rug, until it starts happening to you. As women, we’re told it’s normal to lose a few strands in the shower, but somehow there always seems to be hair… everywhere and all the time! This can be frustrating and sometimes alarming. Plus, it’s not always obvious why it’s happening.

Hair thinning and shedding can occur at different stages of life for a variety of reasons, from hormonal changes and stress to nutritional deficiencies and metabolic shifts. While genetics do contribute to the development of female pattern hair loss, there is often more to the picture. In this article, I’ll break down the science behind female hair loss at different life phases, explain what’s happening in the body, and most importantly, offer evidence-based solutions.

Reasons Why Women May Experience Hair Loss

1. Stress and Cortisol Dysregulation

The Science:

Chronic stress activates the hypothalamic-pituitary-adrenal (HPA) axis, increasing cortisol levels and disrupting the hair growth cycle. Elevated cortisol can force hair into the shedding phase prematurely.

Stress doesn’t just affect the follicle, it also impacts circulation, nutrient delivery, and immune function, all of which are important for healthy hair.

Solutions:

• Daily movement: Exercise lowers cortisol and improves blood flow to the scalp. It also contributes to improving metabolic health, making movement a win-win-win.
• Mindfulness-based stress reduction: Practices like meditation and breathwork can downregulate the HPA axis. Stress is all around us, so any way that we can unwind and reduce stress will help.
• Adaptogens: Herbs like ashwagandha, rhodiola rosea, Asian ginseng, and holy basil may support cortisol balance, though more research is needed in the context of hair health. Some adaptogens can interfere with medications so be sure to consult with a healthcare provider to be safe.

2. Nutrient Deficiencies: Iron, Zinc, Biotin, and Protein

The Science:

Hair is made of keratin, a structural protein that requires amino acids and several key micronutrients for synthesis. Iron, zinc, biotin, and vitamin D deficiencies can impair follicle function.

Iron-deficiency anemia is particularly common in premenopausal women due to menstruation. Even “low normal” ferritin levels (below 50 ng/mL) may be linked to hair loss.

Given the prevalence of iron-deficiency anemia and vitamin D (35% of US adults are deficient), these are two excellent places to start for female hair loss.

Solutions:

• Test, don’t guess: Ask your doctor to check ferritin, blood iron levels, hemoglobin, CBC (complete blood count), vitamin D, and zinc levels.
• Protein matters: Aim for 1.2–1.6 g/kg/day, especially if you’re active or recovering from illness. Check out my previous article, The Ultimate Guide to Protein, for your protein needs based upon age, activity level, and health status.
• Consider collagen peptides: Collagen peptides are small pieces of a specific types of protein called collogen. When we break up this protein into smaller fragments it is easily absorbed by the body. Collagen is a specific type of protein that has been shown to support healthy hair and hair growth.  As we age our body naturally produces less collagen so supplementation is even more important. As a bonus, collagen is also great for your skin and cartilage.
• Eat foods rich in iron, zinc, and biotin: Red meat, seafood, dark leafy greens, fortified cereals, nuts, legumes, eggs, and sweet potatoes are all great sources. Also, GOOD IDEA has 4% of your daily zinc.
• Smart supplementation: If deficient, supplement under medical guidance. More isn’t always better, especially with fat-soluble vitamins like A and D.

3. Hormonal Fluctuations: Puberty, Pregnancy, and Menopause

The Science:

Hormones are one of the biggest drivers of hair changes in women. Estrogen and progesterone support hair growth by prolonging the anagen (growth) phase of the hair cycle. When these hormones drop, as they do after childbirth or during perimenopause, hair can quickly shift into the telogen (shedding) phase.

Androgens (like testosterone) also play a role. In some women, an increased sensitivity to androgens, especially dihydrotestosterone (DHT), can shrink hair follicles, leading to a condition called female pattern hair loss (FPHL).

Solutions:

• Speak with your doctor: In some cases, low-dose anti-androgens or hormone therapy may help, especially in menopausal women.
• Consider topical treatments: Minoxidil (Rogaine) is FDA-approved for female pattern hair loss. However, women should understand that once they stop Minoxidil, hair shedding is very likely to return. Additionally, like any medication, there are potential side effects so be sure to discuss this option with your healthcare provider.

4. Thyroid Dysfunction

The Science:

Your thyroid regulates metabolism, and hair growth is a metabolically active process. Both hypothyroidism (low thyroid function) and hyperthyroidism (overactive thyroid) can lead to hair thinning, brittle hair, and increased shedding.

Solutions:

• Get a full thyroid panel: TSH alone doesn’t give the full picture. Ask for free T3, free T4, and thyroid antibodies.
• Address root causes: If autoimmune thyroiditis (like Hashimoto’s) is present, inflammation and gut health become important targets. Speak with your medical provider to develop an appropriate course of action.
• Support metabolism: Adequate iodine, selenium, and iron are key nutrients for thyroid function.

5. Metabolic Shifts and Insulin Resistance

The Science:

Insulin resistance doesn’t just affect blood sugar, it affects hair, too. Elevated insulin increases androgen production, which can contribute to follicle miniaturization and hair thinning in women, particularly those with PCOS (polycystic ovary syndrome).

Solutions:

• Prioritize blood sugar balance: Meals with protein, fiber, and healthy fats help keep blood sugar steady. Pair a GOOD IDEA with your meal. Drinking 1/3 of a can of GOOD IDEA before your meal/snack and finishing it with your food has been shown in clinical studies to reduce post-meal blood sugar by an average of 25% while also boosting GLP-1 naturally. This makes it an easy and effective way to help balance blood sugar.
• Exercise consistently: Both aerobic and resistance training improve insulin sensitivity. Shoot for at least 150 minutes of moderate intensity or 75 minutes of high-intensity exercise each week.

Final Follicles

Hair loss in women isn’t just cosmetic, it’s often a signal from your body that something deeper is going on. Whether it’s hormonal changes, nutrient deficiencies, or metabolic dysfunction, there’s always a reason behind the shedding.

The good news? Once you uncover the “why,” there are actionable steps you can take. From nutrition to stress management to targeted testing, the path to healthier hair is also a path to better overall health.

If you're noticing unusual hair changes, don’t brush it off, your follicles may be trying to tell you something important.

 

Author: Dr. Colleen Gulick, Ph.D. (ExPhys), MS (ExPhys), BS (BioE), EIT (ME), CSCS

 

Keep Learning

 

PCOS and Insulin Resistance