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This article was co-authored by Lisa Bryant, ND. Dr. Lisa Bryant is Licensed Naturopathic Physician and natural medicine expert based in Portland, Oregon. She earned a Doctorate of Naturopathic Medicine from the National College of Natural Medicine in Portland, Oregon and completed her residency in Naturopathic Family Medicine there in 2014.
There are 16 references cited in this article, which can be found at the bottom of the page.
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Hair loss can be a frustrating and embarrassing experience, and you definitely aren’t alone if you’re looking for a solution. You may have heard about all kinds of natural ways to stimulate hair growth. Some of these may work, especially if you have any nutrient deficiencies, so you can try them for yourself. However, if these steps don’t work, then your hair loss may be genetic. Genetic hair loss usually follows a particular pattern, like starting at the temples or forehead and moving back.[1] You usually can't treat genetic hair loss at home, but luckily, you still have options! Visit a dermatologist to talk about your medical options for re-growing your hair.
Steps
Your diet has a huge impact on your overall health, and this includes your hair. Getting the right nutrients helps support hair growth and could prevent hair loss. Keep in mind that in most cases, dietary changes won’t help unless you already have nutrient deficiencies. If you do need to make some improvements in your diet, then these changes are actually pretty simple. Make sure you get these nutrients every day.
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Follow the Mediterranean diet to lower your risk for alopecia. Alopecia is a general term for many types of hair loss, and it can make hair fall out on different spots around your body. You’ve probably heard that the Mediterranean diet can help with all kinds of health problems, and you can add hair loss to that list. Particularly, the raw vegetables and fresh herbs in that diet can prevent alopecia from starting. Try switching over to a Mediterranean diet rich in vegetables and herbs to see if this helps treat your hair loss.[2]
- The Mediterranean diet also includes lean proteins, fish, healthy oils, and fruits while cutting out fatty and processed foods.
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Eat at least 1,200-1,500 calories per day. Even if you’re getting the right nutrients, your hair could stop growing if you don’t eat enough calories each day.[3] If you follow a restricted diet and your hair starts thinning, this could be the reason. In general, always eat 1,200-1,500 calories daily so your hair has enough energy to grow correctly.[4]
- If you have trouble tracking your calories, there are plenty of apps that can help.
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Get plenty of vitamins from your regular diet. Vitamin A, B, D, and E all help your hair grow and deficiencies could cause hair loss.[5] Make sure you have plenty of vitamin-rich foods in your diet to prevent any deficiencies.
- Some of the best vitamin sources include citrus fruits, peppers, leafy green vegetables, dairy, eggs, and whole grains. You can also get vitamin B and D from fish and meat.[6]
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Protect your hair with selenium. Selenium is another nutrient that helps protect your hair and could prevent it from falling out. The recommended daily selenium dose is 55 mcg, so try to get all you can from your normal diet. You can get selenium from meat, nuts, and vegetables.[7]
- Most people get plenty of selenium as long as they follow a healthy diet.
- Eating too much selenium could be toxic, so doctors don’t recommend selenium supplements.
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Include iron-rich foods in your diet. The exact relationship between iron and hair growth isn’t well-known. However, many people with hair loss do also have iron deficiencies, so it could play a role. Make sure you eat plenty of iron-rich foods to prevent any problems.[8]
- Adult men need about 8 mg and women need 18 mg of iron per day. You can get this from red meat and poultry, fish, beans, lentils, leafy green vegetables, and nuts.[9]
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Get enough zinc. A zinc deficiency could also cause alopecia, so make sure you get enough from your regular diet.[10] The recommended amount is 8-11 mg per day, which you can get from seafood and oysters, red meat, beans, nuts, and fortified cereals.[11]
- You could also take zinc supplements to fix a deficiency. Ask your doctor before taking any supplements to make sure you take the right amount.
There are many supplements on the market that claim to prevent hair loss, so you’re probably wondering which ones actually work. Unfortunately, most of these products probably don’t do much good. However, a few products might help, so you can try them for yourself as long as you ask your doctor first. As with dietary changes, these supplements probably won’t make much difference unless you already have a nutrient deficiency.
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Take vitamin supplements if you don’t get enough from your regular diet. While most people get enough vitamins from their diet, not everyone does. If you have deficiencies of vitamin A, B, D, or E and aren’t getting enough from your diet, then supplements may help strengthen your hair.[12]
- Always ask your doctor before taking any supplements because they’ll probably only work if you have nutrient deficiencies. In some cases, getting too much of certain nutrients can actually cause hair loss too.[13]
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Try a saw palmetto supplement. Strong evidence is lacking, but there is some evidence that this herb could help support hair growth. You can try this for yourself to see if it helps.[14]
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Fight alopecia with a biotin supplement. Biotin is a B vitamin that supports nail and hair growth. It’s a common ingredient in natural remedies for hair loss, and might help fight alopecia. Try a vitamin blend containing 3 mg of biotin, 30 mg of zinc, 200 mg of vitamin C, and less than 1 mg of folic acid to see if this helps.[15]
- You can also get biotin naturally from foods that are high in vitamin B like fish, poultry, eggs, nuts, seeds, and vegetables.
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Take ginseng extract to see if this works. This one has mixed results, but some studies show that ginseng can stimulate hair growth in mice and other animals. Ginseng is safe to try, so you can see if it works for you.[16]
- Common ginseng extract doses range from 100 to 800 mg, so always follow dosing instructions on the product you use.[17]
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Massage essential oils into your scalp. You can add hair loss to the list of problems that essential oils might be able to treat. One study showed that thyme, rosemary, lavender, and cedarwood massaged into the scalp daily can help improve alopecia. Remember to mix the oil with a carrier oil like jojoba or olive to avoid irritation.[18]
- Regular scalp massage for about 4 minutes a day, even without essential oils, could also help stimulate hair growth.[19]
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Don't use unverified home remedies on your hair. If you search around the internet, you'll probably come across all kinds of home remedies to grow hair like onion juice or coconut oil. Unfortunately, there's no evidence that these remedies work, and some might even damage your scalp more. It's best to skip these and stick with recommended treatments instead. If you need more guidance, talk to a dermatologist.[20]
Nutrition isn’t the only way to support your hair. The way you care for your hair on a daily basis could also make a difference. You might have habits or styling methods that actually damage your hair and make hair loss worse. Follow these tips to avoid further problems.
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Wash and condition your hair with gentle products. Using harsh products in your hair can make hair loss worse. Always use a gentle shampoo that won’t strip moisture from your hair, and finish up with a moisturizing conditioner to protect your hair.[21]
- Also scrub your hair gently while you’re washing it. Pulling on it can put more stress on your roots.
- You can also use a leave-in conditioner to reduce breaking and split ends.
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Wear a loose hairstyle that doesn’t pull on your hair. You might not think your hairstyle has anything to do with hair loss, but it has more of an impact than you might think. One particular type of hair loss, traction alopecia, can come specifically from tight hairstyles that break off strands. Avoid this by wearing your hair down or in a loose style that doesn’t stress your roots.
- You can pull your hair back once in a while. The important thing is to avoid wearing your hair like that every day.
- Some hairstyles to avoid include cornrows, tight buns, dreadlocks, or tight braids.
- Also avoid pulling on your hair as a habit. This could damage it as well.[22]
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Avoid using chemicals or high heat on your hair. Dying and other chemical treatments can damage your hair, as can high heat from blow-drying or curling. Avoid these treatments as much as possible to avoid making hair loss worse.[23]
- You can blow-dry your hair once in a while, but not every day. If you do, use the low heat setting. Try drying your hair with a towel instead.
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Quit smoking to protect your hair. There is a clear link between smoking and hair loss. If you do smoke, then it’s best to quit as soon as possible. If you don’t, then don’t start at all.[24]
Medical Takeaways
There are definitely some natural steps you can take to prevent hair loss. If you have any problems with your diet or hair-care routine, then these changes could help. However, if your hair loss progresses in a defined pattern, it's probably genetic and home remedies won’t work that well. Luckily, in this case, you can still visit your dermatologist and discuss further options to get your hair back.
Expert Q&A
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QuestionWhat's the best way to treat hair loss when you have an oily scalp and dry ends?
Sarah Gehrke, RN, MSSarah Gehrke is a Registered Nurse and Licensed Massage Therapist in Texas. Sarah has over 10 years of experience teaching and practicing phlebotomy and intravenous (IV) therapy using physical, psychological, and emotional support. She received her Massage Therapist License from the Amarillo Massage Therapy Institute in 2008 and a M.S. in Nursing from the University of Phoenix in 2013.
Registered NurseWhen shampooing your hair, be sure to focus on cleansing the scalp and not so much on the ends of your hair. You may benefit from washing the dry ends, gently, with conditioner instead of shampoo. When you use the oils as mentioned in the steps above, you can wash them from the scalp. This will take practice. If you do not see improvement, you may also need to speak to your healthcare provider about any concerns. -
QuestionIs it possible to regain my hair?
Lisa Bryant, NDDr. Lisa Bryant is Licensed Naturopathic Physician and natural medicine expert based in Portland, Oregon. She earned a Doctorate of Naturopathic Medicine from the National College of Natural Medicine in Portland, Oregon and completed her residency in Naturopathic Family Medicine there in 2014.
Licensed Naturopathic PhysicianYes, depending on what's causing your hair loss, you may be able to grow some of it back. Using stress-reducing techniques, eating proper nutrients, and following a healthy lifestyle can all help promote a healthy scalp and hair growth. Additionally, using scalp-stimulating treatments like aloe vera gel and essential oils may help. -
QuestionHow is stress related to hair loss?Lisa Bryant, NDDr. Lisa Bryant is Licensed Naturopathic Physician and natural medicine expert based in Portland, Oregon. She earned a Doctorate of Naturopathic Medicine from the National College of Natural Medicine in Portland, Oregon and completed her residency in Naturopathic Family Medicine there in 2014.
Licensed Naturopathic PhysicianStress can make hair loss much worse. Fortunately, using stress management techniques--such as exercise, yoga, or meditation--can help. Try different strategies to reduce stress in your life if you think it may be contributing to hair loss.
Tips
References
- ↑ https://ghr.nlm.nih.gov/condition/androgenetic-alopecia
- ↑ https://link.springer.com/article/10.1007/s00403-017-1799-z
- ↑ https://www.aad.org/public/diseases/hair-loss/treatment/tips
- ↑ https://www.nhlbi.nih.gov/health/educational/lose_wt/eat/calories.htm
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6380979/
- ↑ https://www.health.harvard.edu/staying-healthy/the-best-foods-for-vitamins-and-minerals
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6380979/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5315033/
- ↑ https://ods.od.nih.gov/factsheets/Iron-Consumer/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5315033/
- ↑ https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6380979/
- ↑ https://www.aad.org/public/diseases/hair-loss/treatment/tips
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2840915/
- ↑ https://health.clevelandclinic.org/is-biotin-as-good-as-advertised-for-your-hair-loss/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6163201/
- ↑ https://www.drugs.com/npp/ginseng.html
- ↑ https://pubmed.ncbi.nlm.nih.gov/9828867/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4740347/
- ↑ https://www.aad.org/public/diseases/hair-loss/treatment/tips
- ↑ https://www.aad.org/public/diseases/hair-loss/treatment/tips
- ↑ https://www.aad.org/public/diseases/hair-loss/treatment/tips
- ↑ https://www.aad.org/public/diseases/hair-loss/treatment/tips
- ↑ https://pubmed.ncbi.nlm.nih.gov/12673073/
About This Article
Medical Disclaimer
The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.
If you're already eating a balanced diet of vegetables and protein-rich foods, one additional way to stop hair loss naturally is to take supplements like Vitamin B or saw palmetto. You can also try doing an avocado hair mask or massaging your scalp with essential oils like lavender oil or peppermint oil. Make sure you're using a sulfate-free shampoo, and try washing your hair every other day to preserve hair health. For more tips on how to take care of the hair you have on ways to reduce stress, keep reading!
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"I was completely depressed and hopeless about my hair loss. I've tried many ways to stop it, but they were all useless. After reading this article I decided to change my life habits. I do a lot of exercise and eat lots of rich food. "..." more
