By Dr Mandy Leonhardt, GP, Hormone Specialist, Author and Member of the SISTERLY Expert Panel
“My hair just isn’t what it used to be.” I hear this in clinic all the time, often said quietly at the end of an appointment, as if it isn’t worth mentioning. It is. Hair loss can deeply affect a woman’s confidence, and it can be a sign that something else is going on in the body.
The link between healthy hair and a healthy body is ancient. Chinese medical texts from around 2500 BC already connected hair loss to diet. Today we understand far more, and in my book, What Every Woman Needs to Know About Her Skin and Hair, I explain what really helps. Here’s what I most want women to know.
Some shedding is normal
Every hair follows its own life cycle. At any one time, about 90% of your scalp hair is in the growth phase, which can last for years. A hair then stops growing, rests for up to three months and sheds as a new hair starts underneath.
Losing 50 to 100 hairs a day is normal, and it can look like more on wash days. Brushing and washing only release hairs that were already loose. Shedding becomes a problem when lots of hairs move from the growth phase into the resting phase at once. This often shows up around three months after physical or psychological stress, though it can also be gradual. There are many types of hair thinning, so getting the right diagnosis, and treating the cause where possible, matters.
You’ll notice before anyone else does
Most women notice thinning once they’ve lost around 20% of their hair density. Other people usually only notice at 30 to 40%, and the scalp becomes clearly visible at about 50%. So if you think your hair is thinner, you’re probably right, even if friends say it looks fine. Treatment works best early, so trust your instincts.
How hormones shape your hair
Hormones have a significant impact on hair growth, and they change throughout the female lifecycle.
Oestrogen keeps hairs in the growth phase for longer. That’s why many women have their thickest hair during pregnancy, and why so many notice heavy shedding around three months after giving birth, when oestrogen drops sharply. This usually settles within a year.
Testosterone is present in women too, but when it comes to hair growth, the ‘goldilocks principle” applies. Women benefit from having ‘some testosterone, but not too much’. When levels are too high, which is sometimes the case in those who have Polyendocrine Metabolic Ovarian Syndrome (PMOS), it can cause Female Pattern Hair Loss (FPHL). Some women with normal testosterone levels can also be more susceptible to hair thinning due to certain genetic traits. Their hair follicles become more sensitive to testosterone and its metabolites and start to gradually shrink and produce thinner hairs. After menopause, oestrogen falls dramatically while testosterone declines much more slowly. That change in balance can also have a profound effect on hair, often showing up as a wider parting or thinning at the crown.
Thyroid hormones play a key role in the hair cycle, and an underactive or overactive thyroid can both cause hair loss.
Cortisol, our stress hormone, can push hairs into the shedding phase. Heavy shedding often shows up a few months after a stressful event, an illness or a big change in diet.
During perimenopause, oestrogen can swing from very high to very low, sometimes from day to day. Add broken sleep, night sweats and stress, and it’s no surprise that many women notice more shedding or changes in texture. It’s also possible to have more than one type of hair loss at once. For example, female pattern hair loss can happen alongside general thinning caused by low oestrogen or an underactive thyroid.
What about grey hair?
The old rule that half of people are 50% grey by 50 is an overestimate. Recent research found that only 6 to 23% of people over 50 have that much grey. Women tend to notice their first greys on the top of the head or at the front of the hairline.
Greying is mostly part of natural ageing. When it comes on early, though, it can be linked to low levels of protein, zinc, iron, vitamin B12 or copper, to thyroid problems, or to smoking. If there is a treatable cause, colour can sometimes return. Some people under 40 have even seen their colour come back after reducing stress. For everyone else, the habits that slow ageing in general may also help delay greying: eating well, not smoking, keeping alcohol within recommended limits, protecting your hair from the sun, sleeping well and managing stress. The strongest evidence is for not smoking and managing stress.
Feeding your hair from the inside
The encouraging news is that hair responds to the right support. Hair follicles are some of the most active cells in the body, so they need a steady supply of nutrients. When nutrients run short, the body looks after vital organs first, and hair is often one of the first places the gaps show.
Protein comes first. Hair is made almost entirely of keratin, a protein, so aim for a good source at every meal: eggs, fish, tofu, peas, quinoa or chia seeds.
Zinc is important for hair growth and contributes to the maintenance of normal hair. Pumpkin seeds, shellfish, chickpeas and red meat are good sources.
Iron matters too. Low iron stores are one of the most common treatable causes of shedding I see, especially in women with heavy periods. Red meat, beans, chickpeas and pumpkin seeds are good sources.
Vitamin D supports hair growth and helps reduce inflammation, and many of us in Ireland and the UK run low, particularly in winter.
Magnesium, selenium and copper all play a part in healthy hair and nails. Leafy greens, nuts, seeds, Brazil nuts and wholegrains are easy ways to include them.
You don’t need a complicated diet or expensive superfoods. Small, steady habits, repeated every day, are what make the difference over the months it takes hair to grow.
Blood tests can check iron stores, zinc, vitamin D and thyroid function. Medication, stress, poor sleep and styling habits can all play a part too.
How SISTERLY can help
Hair grows slowly, about a centimetre a month, so steady everyday nutrition matters. That’s where SISTERLY comes in.
One sachet of The Elevator a day gives you 23 nutrients, carefully formulated for women. They include zinc, vitamin D, magnesium, selenium and copper, all of which play a part in healthy hair and nails. It’s designed to support a balanced diet, not replace it, and it isn’t a treatment for hair loss.
The Elevator doesn’t contain iron, because iron is best taken only when your GP recommends it. If you’re pregnant or breastfeeding, choose The Booster, which is formulated for those stages.
What SISTERLY customers say
We receive so many 5 star reviews from women saying their hair is “stronger, thicker and fuller”, and mentioning “new growth’ and ‘glossy/shiny hair”. Most notice the difference between months two and four.
“My hairdresser has commented on how glossy and strong my hair is. My nails and skin are in good condition too.”
Joan
“Feeling so much better on SISTERLY just two months in. My mood has improved, energy increased, nails getting stronger & even my hairdresser commented on my hair growth, lots of new baby hairs!”
Suzie
“I have been taking SISTERLY for about a year now and it has made a huge difference to my energy levels. I’m getting a lot less hair fall and have now started to notice my hair thickening up.”
Lisa O.
SISTERLY The Elevator
One daily sachet. 23 nutrients.
- Love your hair and skin, from within. Biotin and zinc contribute to the maintenance of normal hair and skin.
- Glow, backed by science. Vitamin C contributes to normal collagen formation for the normal function of skin.
- Goodbye, 3pm slump. Magnesium, vitamin B12 and vitamin C contribute to the reduction of tiredness and fatigue.
- Hormone support, every day. Vitamin B6 contributes to the regulation of hormonal activity.
- Free from iron, iodine and phytoestrogens, and can be taken alongside HRT.
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