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It can be distressing to see more hair in your hairbrush, or noticing patches where your hair is thinner than before - particularly whilst you’re either preparing for, or already caring for your new baby. But hair loss during pregnancy or postpartum is actually more common than you might think.
Let’s get into some of the most common causes - and how we can use a functional medicine approach to restore healthy hair growth.
Hair Science 101
Your hair follows a natural growth cycle with three phases:
- Anagen (Growth Phase): Hair actively grows for 2-7 years.
- Catagen (Transition Phase): Hair growth slows down and prepares to shed.
- Telogen (Resting & Shedding Phase): Old hair falls out to make way for new growth.
In a normal cycle, about 85-90% of your hair is in the anagen phase, while 10-15% is in the telogen phase at any given time. However, pregnancy hormones disrupt this balance.
What happens to your hair during pregnancy?
During pregnancy, oestrogen levels skyrocket. Oestrogen plays a major role in keeping hair in the growth (anagen) phase for longer than usual. This is why many pregnant women actually experience thicker, shinier, fuller hair - it’s simply that fewer hairs are falling out than normal. Additionally, increased blood circulation and nutrient absorption during pregnancy further support hair health.
So why am I noticing hair loss during pregnancy?
If, on the other hand, you’re noticing hair shedding during pregnancy, there are several reasons why this could be happening.
- Hormonal Imbalances - Not all women experience the same hormonal shifts during pregnancy. Some may have imbalances, particularly with progesterone or thyroid hormones, which can lead to increased hair shedding.
- Nutrient Deficiencies - Growing a baby demands a lot from your body's nutrient stores. If you're deficient in essential nutrients like:
- Iron (common in pregnancy-related anaemia) – Low iron levels reduce oxygen supply to hair follicles, leading to thinning.
- B Vitamins (especially Biotin and B12) – Essential for keratin production and hair health.
- Zinc and Vitamin D – Help regulate hair follicle cycles.
- Thyroid Dysfunction - Pregnancy can trigger hypothyroidism (underactive thyroid) or hyperthyroidism (overactive thyroid), both of which can contribute to hair loss. If you're experiencing fatigue, weight changes, or mood shifts, it's worth getting your thyroid levels checked.
- Stress and Emotional Changes - Pregnancy can be stressful, and elevated cortisol (the stress hormone) can disrupt the hair cycle, pushing more follicles into the shedding phase (telogen effluvium).
What about hair loss after pregnancy?
After giving birth, oestrogen levels drop dramatically as your body adjusts back to pre-pregnancy hormone levels. This sudden hormonal shift causes many hairs that were “stuck” in the growth phase during pregnancy to shift into the shedding (telogen) phase all at once - leading to significant postpartum hair loss, known as telogen effluvium.
This shedding usually starts around 2-4 months postpartum and peaks at around 4-6 months postpartum. It can be alarming, but rest assured, it is temporary! Most women find their hair returns to normal within 6-12 months after giving birth.
Other factors that contribute to postpartum hair loss
While hormonal shifts are the primary culprit, several other factors can contribute to postpartum hair loss:
1. Nutrient Deficiencies
Pregnancy and breastfeeding coupled with poor sleep can deplete your body of essential nutrients needed for hair growth, including:
- Iron: Essential for oxygen transport and cell regeneration.
- Zinc: Supports hair follicle health and immune function.
- Biotin & other B Vitamins: Crucial for keratin production and hair structure.
- Vitamin D: Regulates hair follicle cycles.
- Omega-3 Fatty Acids: Help nourish the scalp and reduce inflammation.
2. Stress and Sleep Deprivation
The stress of caring for a newborn, coupled with sleepless nights, can lead to elevated cortisol levels which can negatively impact hair growth.
3. Thyroid Imbalances
Postpartum thyroiditis (temporary inflammation of the thyroid gland) can occur in some women, leading to hypothyroidism, which can cause hair thinning, fatigue, and weight gain.
4. Blood Sugar Dysregulation
Fluctuating insulin levels postpartum can impact hair follicle function. Poor diet and stress can exacerbate this.
How can you support hair regrowth?
Instead of merely treating the symptom of hair loss, functional medicine focuses on nourishing the body from within to restore balance and support long-term health. Here are some evidence-based ways to help your hair recover naturally:
1. Replenish Essential Nutrients
Since pregnancy and breastfeeding deplete key nutrients, replenishing them is vital:
- Iron: Include iron-rich foods like grass-fed red meat (Psst, NATNOURISH for 10% off!) especially organ meats (yes I want you to eat liver!), eggs, molasses, and lentils if your plant based. Always try to add a Vitamin C source such a fresh herbs, peppers, tomatoes or lemon juice to increase absorption.
- Zinc: Found in oysters, lamb, pumpkin seeds, and chickpeas.
- B Vitamins & Biotin: Incorporate organic eggs, wild salmon, avocados, and whole grains into your diet.
- Vitamin D: Sunlight exposure is ideal, but supplementation may be necessary.
- Omega-3s: Eat wild-caught small fatty fish (salmon, mackerel, anchovies, sardines, herring, trout), most people will also need to take high-quality fish oil especially at this time.
- Add extra support from the inside out - Megi Wellness Advanced Hair Growth Supplements contain ingredients proven to strengthen follicles, stimulate hair growth, and maintain the body’s building blocks to support healthier hair.
2. Balance Blood Sugar
Keeping blood sugar stable reduces stress on the body and supports hair follicle health.
- Eat protein, healthy fats, and fibre with every meal.
- Avoid processed sugars and refined carbohydrates.
- Incorporate complex carbs like whole grain breads, pastas, noodles rice, white potatoes, steamed sweet potatoes and parsnips. For some easy guidance on how you can steam your sweet potatoes to get them nice and fluffy, try this recipe!
3. Support Stress Reduction
Managing stress is crucial for preventing prolonged hair loss.
- Meditation and mindfulness help lower cortisol.
- Breathwork and gentle yoga can promote relaxation.
- Adequate sleep is essential for hormone regulation. If struggling with sleep, try magnesium glycinate before bed.
4. Support Scalp Health
- Switch to a gentle, sulphate-free shampoo and conditioner – If your hair feels drier or more brittle than usual, your shampoo could be doing more harm than good. To support hair growth and keep strands strong, I recommend Megi Wellness Growth Stimulating Shampoo and Fortifying + Deep Nourishing Conditioner. They’re formulated specifically for thinning and fragile hair, and contain active ingredients that are scientifically proven to stimulate hair growth and reduce shedding.
- Scalp massage – A simple daily scalp massage can work wonders for circulation and hair regrowth. Megi Wellness have you covered here too - they take it a step further with their Growth Stimulating Hair Serum, containing caffeine, peptides and Capilia Longa™, which can help to reactivate growth in dormant hair follicles.. Just a few drops massaged in each day can make all the difference.
5. Get Your Thyroid Checked
If hair loss persists beyond a year postpartum, or if you have other symptoms like fatigue, depression, or weight gain, consult a healthcare professional to check your thyroid function.
The take-away
Losing hair during pregnancy or postpartum can feel like just one more thing on your plate, but remember - it’s temporary, and your body is recalibrating during an incredible journey. Rather than focusing on what you're losing, shift your attention to what you can give your body: nourishment, rest, and balance. This could be a wonderful opportunity to build small moments of self-care into your day – a gentle scalp massage to boost circulation whilst you have 5 minutes to sit, a batch cooked nutrient-rich meal to replenish vital stores, or a soothing magnesium bath to support deep, restorative sleep.
If you’re struggling with pregnancy or postpartum hair loss, and you’d like some expert advice, please don’t hesitate to reach out. You can book a confidential quick consult with me here for an immediate discussion, or opt for the Liebling Health Hormones Package (call or email based), for personalised nutritional and lifestyle guidance over four sessions, in addition to any targeted supplements.
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