Hair Thinning in Women: 7 Common Causes & Fixes

Understanding Hair Thinning in Women

Hair thinning in women can be emotional, confusing, and frustrating. For many women, it’s not just about age or hair type — it’s often about what’s happening beneath the surface. From hormones to lifestyle to scalp health, there are multiple reasons you might notice more hair in your brush and less on your head.

The good news? Once you understand the causes of hair thinning in women, you can start taking simple, sustainable steps to support your hair health from root to tip.

Let’s break down the 7 most common causes of hair thinning in women, and most importantly what you can do to start seeing change.

The 7 Most Common Causes of Hair Thinning in Women

1.Hormonal Imbalances

Hormonal changes are one of the leading causes of hair thinning in women, since your hormones affect nearly every part of your body - including your hair. Events like pregnancy, postpartum recovery, perimenopause, and PCOS can throw your hormone levels off balance ,shortening the hair growth phase and speeding up shedding.

What to do: Support hormone balance through lifestyle first: regular sleep, stable blood sugar, and daily movement. Speak to a doctor if you notice cycle changes, fatigue, or other symptoms. Nutrition can help too, healthy fats, leafy greens, and B vitamins are all great for hormone support.

2.Stress & Lifestyle Burnout

Stress is a major trigger for hair thinning in women because high cortisol disrupts the natural hair growth cycle. Cortisol is a hormone that disrupts the natural hair growth cycle, pushing strands into the resting phase prematurely. This type of thinning, called telogen effluvium, is common after intense life events, burnout or illness.

What to do: Make time to switch off. Whether it's journaling, a walk without your phone, or a weekly bath, find what helps regulate your nervous system. Scalp massage is a great ritual too, it boosts circulation and reduces tension.

3.Nutritional Deficiencies

Your hair needs fuel to grow. That includes protein, biotin, zinc, vitamin D, iron and more. But with busy lifestyles and restrictive diets, many women aren’t getting enough of these key nutrients through their diets alone.

What to do: Focus on real, whole foods first: leafy greens, healthy fats, protens, and complex cards. If you’re struggling to meet your needs consistently, this is where supplementation can support. If your diet is restricted or you’re struggling to get enough in, this is where a targeted supplement can support your hair from within.

Key Nutrients for Healthy Hair

• Biotiin (Keratin production & follicle strength) - Banana, Avocado, Raspberries, Spinach
• Vitamin D (Hair follicle cycling & activation) - Fortified plant milks (almond, oat, soy)
• Iron (Oxygen delivery to the roots & scalp) - Spinach, Kale, Beetroot, Dried Apricot or Raisins
• Vitamin C (Collagen production & iron absorption) - Oranges, Kiwi, Strawberries, Pineapple, Mango
• Vitamin E (Scalp circulation and cell repair) - Avocado, Kiwi, Spinach, Sunflower Seeds
• Zinc (Follicle repair and oil gland function) - Pumpkin seeds, Spinach, Chickpeas
• Vitamin A (Sebum production and scalp health) - Carrot, Sweet Potato, Mango, Kale
• Protein (Hair shaft structure - Keratin is a protein) - Greek Yoghurt, Protein Powder, Nut Butters, Chia/Flax Seeds

4. Scalp Health Issues

Your scalp is the foundation of healthy hair growth. When it’s dry, flaky, inflamed, or congested , your follicles can’t grow hair effectively. Pollution, product build-up, harsh cleansers, and even weather (think cold winters or hot, dry summers) can throw things off balance.

What to do: Make scalp care part of your routine, just like your skin care. Gently exfoliate once a week, avoid sulphates and incorporate calming, hydrating serums to support a balanced scalp barrier. Regular massage helps too, it stimulates blood flow and delivers oxygen to the follicles.

5. Genetics

Hereditary hair thinning, often called Female pattern hair loss, often shows up as gradual thinning across the crown or parting which is caused by follicles shrinking over time, producing shorter, finer hairs. It doesn’t mean you’re destined to lose your hair, but it does mean your follicles may be more sensitive to hormone changes.

What to do: Focus on what you cancontrol. Create a routine that supports scalp health, keeps stress low and delivers essential nutrients consistently. While you can’t change your genes, you can support your environment, both internally and externally for the healthiest hair possible.

6. Heat, Styling & Damage

Overuse of styling tools, tight hairstyles, and chemical treatments can damage the hair shaft, causing breaking that mimics thinning. Hair around the temples and ends is especially vulnerable.

What to do: Give your hair regular breaks from heat and tension. Switch to loose hairstyles, use silk scrunchies and always apply heat protection when styling. Deep-conditioning masks can also help reduce breakage and improve moisture retention, especially if used weekly.

7. Seasonal shedding

If your hair seems to shed more in autumn or spring, you’re not imagining it. Seasonal hair loss is a real thing, and it’s linked to changes in daylight, hormones and temperature. While temporary, it can feel frustrating and worrying, especially if you’re already experiencing thinning.

What to do: Stay consistent with your routine. Eat well, stay hydrated, get outside for natural daylight (even in winter), and treat your scalp to regular TLC. Hair needs time to adjust through seasonal transitions, you just need to ensure you’re looking after it properly.

How to Support Healthy Hair Growth Long-Term

Hair thinning doesn’t mean you’re doing something wrong, it means your body might be asking for more support.Whether it’s nutrients, stress relief, or scalp care, the foal is to nourish your whole system so your hair (and you) can thrive.

Focus on small, daily habits that support the full hair growth cycle — that’s how you create lasting results and prevent hair thinning in women over time.