Written by Charlotte Evans LHCEA MNFPTA - Nutritional Therapist and Women's Health Coach
Charlotte is the co-founder and clinical director of a busy multidisciplinary natural fertility clinic based in Norwich.
During her career so far, she has supported thousands of women to regain hormonal balance and go on equipped with nutrition and lifestyle tools for long term health and positive ageing. She is also on the teaching faculty for the Institute for Menstrual Health.
Click here to find out more about the Norwich Natural Fertility Partnership.
Postpartum hair loss, also known as telogen effluvium, is a common condition that occurs in many new mothers. It is typically caused by hormonal changes in the body after childbirth.
Keep reading to learn about why postpartum hair loss occurs and for easy-to-follow tips on how best to manage it.
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What causes postpartum hair loss?
Hormonal shifts
During pregnancy, higher levels of oestrogen prolong the hair's growth phase (anagen phase). This means less hair falls out, giving many women thicker, fuller hair during pregnancy.
After delivery, oestrogen levels drop significantly, and the hair that was in the prolonged growth phase shifts into the shedding phase (telogen phase). This results in noticeable hair loss, typically peaking around 3–6 months postpartum.
Stress and fatigue
The physical stress of childbirth, coupled with the fatigue and emotional stress of caring for a newborn, can contribute to postpartum hair loss.
These stressors can disrupt the normal hair growth cycle, causing more hairs to enter the shedding phase.
Nutritional deficiencies
Postpartum recovery and breastfeeding can deplete nutrients like iron, zinc, biotin, and protein, which are essential for healthy hair growth.
Anaemia (low iron levels) is also common after childbirth, especially if there was significant blood loss during delivery, further contributing to hair thinning.
Genetics
Some women may be more genetically predisposed to postpartum hair loss than others.
Is postpartum hair loss permanent?
Postpartum hair loss is usually temporary. Most women notice their hair returning to its normal growth cycle within 6–12 months after giving birth.
However, if the shedding continues or is severe, it may be worth consulting a doctor to rule out other underlying conditions like thyroid issues or severe nutrient deficiencies.
Tips to manage postpartum hair loss:
- Be gentle: avoid harsh hair treatments, tight hairstyles, and over-brushing.
- Eat a balanced diet: include foods rich in vitamins and minerals, particularly iron, biotin, zinc, and omega-3 fatty acids.
- Consider supplements: postnatal vitamins or specific hair growth supplements may help, but consult a healthcare professional and/or a Nutritional Therapist first.
- Manage stress: practice stress-reducing activities like yoga, meditation, or light exercise.
- Use volumizing products: hair care products designed for thinning hair can give a fuller appearance while regrowth occurs.
Nutritional support can help promote hair health and recovery. Here are some key nutrients and dietary recommendations:
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Why it's important: |
Sources: | |
| Iron | Low iron levels can contribute to hair shedding. Pregnancy and childbirth can deplete iron stores. Supplements can be taken, but there are many different forms with ranging absorbability and side effects. A blood test to determine both haemoglobin and ferritin levels is sensible before supplementing. Too much iron can also cause issues within the body. |
Lean red meat, spinach, lentils, beans, fortified cereals. Tip: Pair plant-based iron sources with vitamin C (e.g., citrus fruits, bell peppers) to improve absorption. |
| Biotin (vitamin B7) | Biotin supports keratin production, a key protein in hair structure. |
Eggs, nuts (almonds, walnuts), seeds, sweet potatoes, and bananas. |
| Protein | Hair is primarily made of keratin, a protein. Adequate protein intake supports hair growth. |
Chicken, fish, eggs, dairy, tofu, legumes, quinoa. |
| Omega 3 Fatty Acids | Omega-3s nourish hair follicles and can reduce inflammation that impacts scalp health. |
Salmon, mackerel, chia seeds, flaxseeds, walnuts. |
| Vitamin D | Vitamin D deficiency is linked to hair loss. |
Fatty fish, egg yolks, fortified foods, and sun exposure. |
| Zinc | Zinc supports hair tissue growth and repair and helps maintain oil glands on the scalp. |
Oysters, beef, pumpkin seeds, chickpeas, and yogurt. |
| Vitamin E | An antioxidant that supports scalp health and reduces oxidative stress. |
Almonds, sunflower seeds, avocados, and spinach. |
| Postnatal Multivitamins | Postnatal supplements often contain key nutrients such as folate, iron, and DHA to support overall health and hair recovery. |
Dehydration
Adequate hydration supports nutrient delivery to hair follicles. Drink plenty of water daily, especially if breastfeeding. Invest in a large flask with interval timings along the side to keep track of how much you are drinking.
Flavouring the water with lemon, cucumber or mint can help if water is not your favourite beverage. Herbal tea also counts.
Looking at the colour of your urine is the best determiner for how much to drink. It should always be a pale yellow (if you are taking B vitamins it may have a slightly fluorescent quality!).
What to do if you're concerned
If you are concerned about your hair loss or notice additional symptoms like fatigue or changes in weight, or if your hair loss persists or worsens significantly, consult your healthcare provider.
If you are considering taking supplements, again it is worth considering speaking to your GP and/or nutritional therapist to make sure they are appropriate in your case, and the correct dosage is recommended in your unique case.
