7 tips to combat hair loss

7 tips to combat hair loss: it’s one of the most searched phrases in the hair care world, and for good reason. Hair loss affects an estimated 50 million men and 30 million women in the United States alone [American Academy of Dermatology], and the emotional toll it takes is very real. Whether you’re noticing extra strands in the shower drain, a widening part, or a thinning hairline, the experience can feel alarming and isolating.

But here’s what the headlines often miss: hair loss is not a single problem with a single solution. It’s a complex, multi-layered condition, and the good news is that most forms of it are highly manageable when you address the right causes with the right strategies.

This guide walks you through seven evidence-based, dermatologist-approved tips to combat hair loss effectively. From scalp care and nutrition to clinical treatments and stress management, you’ll leave with a comprehensive action plan tailored to real results. Let’s get into it.

Understanding Hair Loss Before You Fight It

Before you can combat hair loss, you need to understand what’s actually happening on your scalp. If your car’s engine light comes on, you wouldn’t just add oil and hope. You’d diagnose the problem first.

The Hair Growth Cycle Explained

Each hair on your head goes through a four-phase cycle: anagen (active growth, lasting 2–7 years), catagen (transition, 2–3 weeks), telogen (resting, 3 months), and exogen (shedding). On any given day, roughly 85–90% of your hair is in the anagen phase, and it’s perfectly normal to lose 50–100 hairs per day [Source: American Academy of Dermatology].

Hair loss becomes a concern when this cycle is disrupted when more hairs enter the resting/shedding phase prematurely or when new growth is suppressed.

Common Causes of Hair Loss in Men and Women

The most prevalent form is androgenetic alopecia (pattern baldness), driven by genetics and the hormone dihydrotestosterone (DHT). But hair loss can also stem from:

• Nutritional deficiencies (iron, zinc, vitamin D, biotin)
• Thyroid dysfunction
• Chronic stress (telogen effluvium)
• Autoimmune conditions (alopecia areata)
• Hormonal shifts (postpartum, menopause)
• Medication side effects (chemotherapy, blood thinners)
• Excessive physical or chemical damage to hair follicles

“Understanding the root cause of hair loss is the single most important step before any treatment. The same symptom can have ten different origins.” Board-Certified Dermatologist,

When Should You See a Doctor?

See a dermatologist if you’re losing more than 150 hairs per day consistently, noticing bald patches, experiencing scalp pain or itching, or if hair loss started suddenly. Early intervention significantly improves outcomes.

Tip #1: Nourish Your Scalp with the Right Hair Care Routine

When it comes to the 7 tips for combating hair loss, scalp health is where everything begins. Your scalp is the soil in which your hair grows, and just like a garden, the quality of that soil determines the quality of the growth.

How to Choose the Right Shampoo and Conditioner

Most conventional shampoos contain sulphates, silicones, and parabens that can strip the scalp of its natural oils, cause buildup, and even contribute to follicular inflammation over time. Look for shampoos that include:

• Ketoconazole (shown to reduce DHT on the scalp and treat scalp inflammation)
• Saw palmetto extract (a natural DHT blocker)
• Caffeine (stimulates follicle metabolism)
• Biotin-enriched formulas

Avoid shampoos with sodium lauryl sulphate (SLS) if you have a sensitive scalp or are already experiencing thinning.

Apply conditioner only from the mid-shaft to the ends of your hair not the scalp. Conditioner on the scalp can clog follicles and reduce hair density over time.

For more guidance, check out our Best Shampoos for Thinning Hair article for top-rated picks across every hair type and budget.

The Role of Scalp Exfoliation

A buildup of dead skin cells, sebum, and product residue can physically block hair follicles. Scalp exfoliation done once or twice per week clears this buildup, improves circulation, and creates an optimal environment for growth.

You can use a physical scalp scrub or a salicylic acid-based scalp serum for a chemical exfoliation approach.

How Often Should You Wash Your Hair?

This is highly individual. People with oily scalps may benefit from washing every 1–2 days, while those with dry scalps should aim for 2–3 times per week. Overwashing strips natural oils and stresses follicles; underwashing allows buildup that suppresses growth.

Tip #2: Optimise Your Diet to Combat Hair Loss from Within

Research shows that what you eat has a direct and measurable impact on the health of your hair follicles. In my experience working with hair care content, nutrition is almost always the most underestimated factor in hair loss.

The Best Foods for Hair Growth

Hair is made of keratin, a protein, so your first priority is adequate protein intake. Aim for at least 0.8–1.2 g of protein per kg of body weight daily. The best food sources include:

• Eggs (also rich in biotin and zinc)
• Fatty fish like salmon (omega-3 fatty acids reduce scalp inflammation)
• Lentils and legumes (iron, protein, zinc)
• Spinach and dark leafy greens (iron, folate, vitamins A and C)
• Sweet potatoes (beta-carotene → Vitamin A for sebum production)
• Nuts and seeds (zinc, selenium, Vitamin E)

Nutrients You’re Probably Missing

Studies show that deficiencies in the following nutrients are directly linked to hair loss [Source: Journal of Clinical and Aesthetic Dermatology]:

Getting a full blood panel especially for ferritin, vitamin D, zinc, and thyroid can reveal nutritional causes of hair loss that a mirror test simply cannot.

Foods That May Accelerate Hair Loss

Certain dietary habits actively work against your follicles. Industry experts agree that high-glycaemic diets spike insulin, which in turn raises androgen levels and may worsen DHT-driven hair loss. Limit:

• Processed sugars and refined carbohydrates
• Excessive alcohol (depletes zinc and B vitamins)
• High-mercury fish (tuna, swordfish) in large quantities

Tip #3: Incorporate Targeted Supplements

Even with a solid diet, many people have nutritional gaps. Targeted supplementation can fill those gaps and directly support the hair growth cycle. This recommendation is one of the most accessible and evidence-backed of our 7 tips to combat hair loss.

Biotin, Collagen, and Iron What the Research Says

Biotin is perhaps the most marketed supplement for hair loss, but the evidence is nuanced. Research shows biotin supplementation is effective primarily when a deficiency already exists; it’s not a universal hair growth booster [Source: Skin Appendage Disorders].

Collagen, particularly marine collagen, provides amino acids (especially proline and glycine) that are precursors to keratin production. Emerging research suggests it may also protect follicles from free radical damage.

Iron (specifically ferritin) is well-established as critical for hair growth. Women with ferritin levels below 30 ng/mL are at significantly higher risk of diffuse hair loss [Source: Journal of Korean Medical Science].

“I always check ferritin first in women presenting with hair loss. It’s one of the most correctable causes we see in clinical practice.” Trichologist,

DHT-Blocking Supplements

For androgenetic alopecia, supplements that inhibit 5-alpha reductase (the enzyme that converts testosterone to DHT) are worth considering:

• Saw palmetto (most studied natural DHT blocker)
• Pumpkin seed oil: a 2014 study showed a 40% improvement in hair count in men after 24 weeks. [Source: Evidence-Based Complementary and Alternative Medicine]
• Green tea extract (EGCG)
• Beta-sitosterol

How to Build a Supplement Stack for Hair Health

A practical foundational stack includes a high-quality multivitamin, iron (if deficient), vitamin D3 + K2, marine collagen, and saw palmetto. Always consult a healthcare provider before adding iron, as excess supplementation can be harmful.

For more detailed guidance, visit our Complete Guide to Hair Loss Supplements for dose recommendations and top product comparisons.

Supplements take a minimum of 3–6 months to show visible results in hair health. Be patient and consistent and track your progress with monthly photos.

Tip #4: Try Scalp Massage and Microstimulation Techniques

This tip is one that most people know about, but few actually practice it consistently. Scalp massage is simple, free, and backed by science.

How Scalp Massage Stimulates Growth

A landmark 2016 study published by ePlasty found that standardised scalp massage (4 minutes daily) increased hair thickness significantly after 24 weeks [source: ePlasty]. The mechanism: massage increases blood flow to dermal papilla cells at the base of each follicle, essentially “waking up” sluggish or miniaturised follicles.

Tools to Enhance Scalp Stimulation

• Scalp massage brushes with silicone bristles budget-friendly and effective
• Dermarollers (0.25–0.5mm) microneedling the scalp has shown significant promise for androgenetic alopecia and is increasingly recommended by dermatologists
• Low-level laser therapy (LLLT) devices FDA-cleared options like laser caps and combs

Expert Insight: Combining topical minoxidil with microneedling (dermarolling) has been shown in multiple studies to produce superior results compared to either treatment alone. If you’re using minoxidil, ask your dermatologist about adding this technique.

Step-by-Step Scalp Massage Protocol

1. Apply a few drops of scalp oil (rosemary oil is clinically validated; more on that shortly)
2. Use fingertips or a silicone brush in small circular motions
3. Work from the temples to the crown in sections
4. Massage for 4–5 minutes daily, ideally before bed
5. Follow with your regular scalp care routine in the morning

Find our recommended tools in the Best Scalp Massage Tools for Hair Growth review guide.

Tip #5: Manage Stress Before It Manages Your Hair

If you’ve noticed a surge in hair shedding after a difficult period in your life, you’ve already experienced the hair-stress connection firsthand. This is one of the most overlooked yet impactful tips to combat hair loss.

The Science Behind Stress-Induced Hair Loss (Telogen Effluvium)

Telogen effluvium is a form of diffuse hair shedding triggered by physiological or psychological stress. When your body perceives a major stressor – illness, surgery, grief, extreme weight loss, or chronic anxiety – it “shocks” a large proportion of hair follicles into the telogen (resting) phase simultaneously.

The result? The result is dramatic shedding that occurs 2–4 months after the triggering event. The hair loss itself can become a stress trigger, creating a vicious cycle.

The good news: telogen effluvium is almost always temporary. Once the stressor is resolved and underlying causes are addressed, hair typically regrows within 6–9 months.

“Cortisol the stress hormone can suppress dermal papilla cell activity and push follicles into rest. It’s a very real physiological event, not just anecdotal.” Clinical Psychologist & Hair Health Researcher,

Proven Stress-Reduction Techniques

Not all stress management is equal when it comes to hair health. The most evidence-backed approaches include:

• Mindfulness meditation reduces cortisol by up to 25% in regular practitioners. [Source: Psychoneuroendocrinology]
• Yoga and breathwork particularly effective for hormonal regulation
• Regular aerobic exercise (30 minutes, 3–5x per week) reduces baseline cortisol
• Adaptogenic herbs ashwagandha and rhodiola have clinical backing for cortisol modulation

Sleep and Hair Health

Growth hormone, crucial for cell repair and follicle regeneration, is released primarily during deep sleep. Chronic sleep deprivation (less than 6 hours) significantly impairs this process. Prioritising 7–9 hours of quality sleep is a direct investment in your hair health.

Tip #6: Explore Clinically Proven Topical and Medical Treatments

Sometimes lifestyle changes alone aren’t enough, especially in cases of moderate-to-severe androgenetic alopecia. Clinically proven treatments exist and are effective when used consistently and correctly.

Minoxidil: How It Works and Who It’s For

Minoxidil (sold as Rogaine and many generics) is FDA-approved for hair loss in both men (5%) and women (2% or 5%). It works by widening blood vessels around the follicle, extending the anagen (growth) phase, and is most effective on the crown and top of the scalp.

Important: minoxidil requires continuous use. Stopping treatment typically results in regained shedding within 3–4 months.

• Topical versions (foam or liquid) applied once or twice daily
• Oral minoxidil (0.25–1.25mg for women, 2.5–5mg for men) is increasingly prescribed off-label by dermatologists and shows strong efficacy data
• Results are typically visible after 4–6 months of consistent use

Apply minoxidil to a dry scalp for maximum absorption. Applying to wet or damp hair significantly reduces efficacy.

Finasteride and Other Prescription Options

Finasteride (Propecia) is an oral 5-alpha reductase inhibitor approved for male pattern baldness. It reduces DHT by up to 70% and has robust clinical data. Dutasteride is a stronger alternative increasingly used off-label.

For women, spironolactone (an anti-androgen) is commonly prescribed, particularly for women with PCOS-related hair loss.

Platelet-Rich Plasma (PRP) and Low-Level Laser Therapy

PRP therapy involves drawing your blood, concentrating the growth-factor-rich plasma, and injecting it into the scalp. Multiple studies show meaningful improvement in hair density and thickness [Source: Dermatologic Surgery].

LLLT devices (laser caps and combs) are FDA-cleared and suitable for home use. They stimulate cellular metabolism in follicles through photobiomodulation, which is particularly useful for maintenance between clinical treatments.

For a deep dive, read our Complete Guide to Medical Hair Loss Treatments, covering costs, timelines, and clinical evidence.

Tip #7 Protect Your Hair from Physical and Environmental Damage

The last of our seven tips to combat hair loss often gets dismissed as “cosmetic”, but physical and environmental damage to hair follicles is a very real and underappreciated driver of long-term hair thinning.

Heat Styling and Its Effect on Hair Loss

Blow dryers, flat irons, and curling wands operating above 180°C (356°F) cause thermal damage to the hair shaft and, with repeated exposure, can damage follicular cells. This leads to breakage that mimics hair loss and can, over time, compromise follicle health.

Recommendations:

• Always use a heat protectant spray (look for those with silicone or ceramide)
• Opt for lower heat settings (under 150°C where possible)
• Air-dry at least 3–4 times per week
• Use a diffuser if air-drying isn’t an option

Tight Hairstyles and Traction Alopecia

Traction alopecia, hair loss caused by repeated mechanical tension on follicles, is increasingly common and entirely preventable. It’s particularly prevalent among people who regularly wear tight ponytails, braids, cornrows, buns, or weaves.

Early signs include small bumps or pimples along the hairline and a receding temple area. If caught early, stopping the tension almost always results in regrowth. Chronic traction alopecia can cause permanent follicle scarring.

If your hairstyle causes scalp tenderness or you notice redness at your hairline after wearing it it’s too tight.

UV Exposure, Pollution, and Hair Health

Research shows that UV radiation degrades hair proteins, weakens the follicle-shaft interface, and triggers oxidative stress in the scalp. Pollution particles (particularly PM2.5) have been shown to reduce proteins responsible for hair growth in dermal papilla cells [Source: Toxicological Sciences].

Protect your scalp with UV-protective hair products or a hat when spending extended time outdoors.

Comparing Your Treatment Options What Works, When, and for Whom

Common Mistakes People Make When Trying to Stop Hair Loss

Even with noble intentions, many people actively undermine their progress. Here are the most common pitfalls to avoid:

1. Switching treatments too quickly. Hair grows slowly. Most treatments need a minimum of 3–6 months before you can assess whether they’re working. Impatience is the #1 reason people give up on effective protocols.

2. Ignoring the root cause. Using minoxidil when you have a thyroid disorder, for example, will produce limited results. Always address underlying causes first.

3. Over-supplementing. More is not more. Excessive vitamin A, for instance, is a known cause of hair loss. Selenium toxicity causes shedding. Get blood work done before supplementing aggressively.

4. Mechanical over-manipulation. Aggressive brushing, rubbing with towels, and overwashing add unnecessary mechanical stress to delicate, miniaturised follicles.

5. The focus should be solely on the hair, not the scalp. Products that coat the hair shaft look beneficial temporarily but do nothing for follicle health. Scalp health is where the real work happens.

Building Your Personal Hair Loss Action Plan

You don’t need to implement all 7 tips at once. In my experience, a phased approach works best:

Phase 1 Weeks 1–4: Foundation

• Begin a scalp-healthy hair care routine
• Get blood work done (ferritin, vitamin D, zinc, thyroid)
• Clean up your diet: more protein, less sugar
• Start daily scalp massage (4–5 minutes)

Phase 2 Weeks 4–12: Supplementation and Lifestyle

• Address any identified deficiencies with targeted supplements
• Implement a stress management practice
• Prioritize 7–9 hours of sleep
• Eliminate tight hairstyles and reduce heat styling

Phase 3 Months 3–6: Clinical Support

• Consult a dermatologist if shedding continues
• Evaluate minoxidil, PRP, or other clinical options based on diagnosis
• Add dermarolling if appropriate

Phase 4 Month 6+: Maintenance and Monitoring

• Track progress with monthly photos (always same lighting, same position)
• Adjust protocol based on results
• Annual blood panels to monitor nutrient status

Explore our 30-Day Hair Health Reset Plan for a day-by-day structured protocol.

Frequently Asked Questions About Hair Loss

Q: How long does it take to see results from hair loss treatments? A: Most treatments require 3–6 months before visible results appear. This aligns with the natural hair growth cycle; new anagen hair growth takes time to emerge and lengthen enough to be visible.

Q: Is hair loss from stress permanent? A: In most cases, no. Telogen effluvium caused by stress is typically temporary. Once the triggering stressor is resolved and nutritional status is optimised, hair usually regrows within 6–9 months.

Q: Can women use minoxidil? A: Yes. Minoxidil strengths of 2% and 5% are both available for women, and oral low-dose minoxidil is increasingly prescribed off-label. Women should avoid the 5% foam if they’re pregnant.

Q: What is the best vitamin for hair loss? A: There’s no single “best” vitamin; it depends entirely on your deficiencies. However, vitamin D, iron (ferritin), and biotin are the most commonly implicated in deficiency-related hair loss. Blood tests are the only way to know for certain.

Q: Can hair loss be completely reversed? A: It depends on the cause and how early it’s addressed. Nutritional deficiencies, telogen effluvium, and early-stage androgenetic alopecia respond very well to treatment. Advanced AGA with significant follicle miniaturisation is harder to fully reverse, but it can be stabilised and partially improved.