Thinning hair is a common problem that affects both women and men, regardless of age. Although it is often associated with the natural aging process, its causes can be much more complex. Genetic factors, hormonal imbalances, chronic stress, nutritional deficiencies or improper care - all of these elements can affect the weakening of hair follicles and a visible reduction in hair volume.
In this post, I will take a closer look at the phenomenon of hair thinning – how it differs from baldness, what are its most common causes, and why a quick response and accurate diagnosis are key to effective therapy. I will also suggest what steps to take to stop this process and restore hair density and a healthy appearance.
Why is hair thinning?
Hair loss and thinning is a topic that worries many people – especially when more and more strands of hair appear on your brush or pillow every day. There can be many causes of this phenomenon, and they often overlap, creating a domino effect. Understanding why hair begins to lose density is the first step to effective action. Let's take a closer look at the most common culprits.
Hormonal factors – hair sensitive to internal changes
One of the most common causes of hair thinning, especially in women, is hormonal disorders. The most common is so-called androgenic hair loss (androgenic alopecia), which is associated with the hypersensitivity of hair follicles to androgens – male sex hormones such as DHT (dihydrotestosterone). Although androgens are naturally present in women's bodies, their excess or increased sensitivity of the scalp can cause gradual thinning and shortening of the hair's life cycle.
Other hormonal disorders that affect the condition of hair include thyroid disease (hypothyroidism and hyperthyroidism), polycystic ovary syndrome (PCOS), and hormonal fluctuations related to pregnancy, menopause, or the use of hormonal contraception.
Nutritional Deficiencies – Hair Needs Fuel
Hair is one of the first “indicators” of our body’s condition. When it lacks essential nutrients, the body focuses on vital functions, and processes such as hair growth are pushed into the background. The most common deficiencies that affect hair thinning include:
- Iron – its deficiency can lead to anemia and weakening of hair follicles.
- Zinc – supports tissue regeneration and hormonal balance.
- Vitamin D – supports the functioning of hair follicles, especially in the growth phase.
- Biotin (vitamin B7) – known as the beauty vitamin, is of great importance for the structure of the hair.
A diet low in protein, B vitamins, omega-3 fatty acids or antioxidants can also weaken hair and affect its life cycle.
Stress, Sleep and Autoimmunity – The Silent Saboteurs
Stress not only robs us of our peace, but can also significantly contribute to excessive hair loss. In situations of emotional overload, the body enters "survival" mode, and the hair goes into the resting phase (telogen) faster, which results in excessive hair loss - we then talk about so-called telogen hair loss.
Chronic sleep deprivation has a similar effect – hair follicle regeneration occurs mainly at night, so sleep deprivation disrupts this natural process. Autoimmune diseases such as alopecia areata, lupus erythematosus or Hashimoto’s are also worthy of attention – in their course, the immune system mistakenly attacks hair follicles, causing them to weaken and thin.
Lifestyle and care – beauty at the expense of hair health?
Although we want our hair to always look perfect, some hair care habits can seriously weaken it. Frequent dyeing, bleaching, straightening or styling with hot tools (hair dryers, curling irons, straighteners) destroy the structure of the hair, making it brittle and prone to breakage.
Equally harmful are tight hairstyles – ponytails, braids, updos – which exert mechanical pressure on the hair follicles, leading to so-called traction alopecia . If this is combined with inadequate cleansing of the scalp, lack of exfoliation or residues of cosmetics, the hair follicles may become blocked and hair growth may be inhibited.
Genetics and the Natural Aging Process
We also cannot forget about genes. Genetic conditions have a huge impact on how thick our hair will be and how long it will stay in good condition. In some families, a tendency to thinning hair appears early - even before the age of thirty.
Additionally, with age, hair follicle activity naturally slows down. Hair grows slower, becomes thinner, and its life cycle shortens. This is a physiological process, but its course can be slowed down with proper care, supplementation, and a healthy lifestyle.
It is also worth mentioning rarer, genetically determined cases, such as hypotrichosis. This is a condition in which hair thins significantly - often from early childhood - despite the normal development of other physical features. Hypotrichosis can have various forms and a genetic basis, and treatment usually focuses on relieving symptoms and supporting hair growth, if possible. In such cases, consultation with a trichologist and geneticist is extremely important.
Estrone deficiency hypotrichosis is a rarely described condition that refers to hair thinning or loss (hypotrichosis) caused by a deficiency of estrone, one of the three main estrogens in the body (along with estradiol and estriol).
What is estrone? Estrone (E1) is one of the natural estrogens, occurring mainly in women after menopause, when the level of estradiol (E2) drops significantly. Estrone plays an important role in hormonal regulation, also influencing the condition of the skin and hair.
The Effect of Estrone on Thinning Hair
Estrogens are a group of hormones that play an important role not only in regulating the menstrual cycle, but also in the condition of the skin, nails and hair. One of these hormones is estrone (E1) – a less active form of estrogen that nevertheless has a significant impact on the health of hair follicles, especially in women.
Estrone, like other estrogens, extends the anagen phase, or active hair growth. This means that hair stays on the head longer, is less prone to premature shedding, and has a better chance of reaching its full length. It is thanks to this mechanism that women during pregnancy – when estrogen levels are high – often notice thickening and improved hair appearance.
Another benefit of estrone is that it slows down the miniaturization of hair follicles. Miniaturization is the process by which follicles become smaller and smaller, producing thinner, weaker hair—until they eventually stop working. Estrone works protectively, preventing this degeneration and supporting the natural density of hair.
The effect of estrone on microcirculation is also significant. This hormone improves blood supply to the scalp, which in turn supports better oxygenation and nourishment of hair follicles. Better circulation = better conditions for hair growth.
What happens when estrone is missing?
Estrone deficiency – which can occur, for example, during menopause, after childbirth or during hormonal disorders – often manifests itself in gradual thinning of hair, especially on the top of the head. Hair becomes thinner, weaker and more brittle, and regeneration after hair loss takes much longer.
People with low levels of estrone may notice that their hair loses volume and that their hair does not return to its previous state even after the period of intensive shedding has ended. This is the result of a shortened anagen phase and less support for hair follicles at the hormonal level.
Therefore, in the case of chronic hair thinning – especially in perimenopausal women – it is worth considering hormonal diagnostics, including assessment of estrone, estradiol and other estrogen levels. Early intervention can help stop adverse changes and support the restoration of healthy hair.
Who may be at risk? Women after menopause are particularly susceptible to estrone deficiency, in whom, as ovarian function ceases, estrogen levels naturally drop, including estrone. A similar effect is observed in women who have had their ovaries surgically removed – in their case, we are talking about so-called induced menopause, the hormonal effects of which appear suddenly and are often more intense. Disorders related to low estrone levels may also affect women with hypogonadism, a condition in which the ovaries produce an insufficient amount of sex hormones. Although less common, this problem may also affect young women with congenital enzymatic defects that affect estrogen synthesis. In each of these situations, the weakening of hormone-dependent structures, such as hair follicles, may result in noticeable hair thinning.
How to assess the condition of hair and scalp?
Hair loss or visible thinning can be worrying – especially when we are not sure whether the situation is still within the norm or requires specialist intervention. Fortunately, there are both home methods for initial assessment of the condition of the hair, as well as professional diagnostic methods that help to get to the source of the problem.
Home remedies: tests for density and hair loss
The first step may be a simple observation – the daily amount of hair loss. On average, we lose 50 to 100 hairs a day, so a single hair on a brush or in the shower should not be a reason to panic. However, a sudden increase in hair loss, a significant thinning of the hairstyle or difficulty in rebuilding volume may be alarming.
You can also do a pull test : grab a strand of about 50-60 hairs and pull gently. If more than 5-6 hairs remain in your hand, this may indicate a problem with excessive hair loss. When assessing density, it is also worth paying attention to the so-called gaps , especially around the parting and the top of the head - their widening may indicate gradual thinning.
When to see a trichologist or dermatologist? If your home observations are causing you concern or you notice hair loss that lasts longer than a few weeks, it is worth consulting a specialist. A trichologist (a specialist in scalp and hair health) or dermatologist can help determine the cause of the problem and suggest appropriate treatment.
A visit is especially recommended when:
- hair loss is sudden or intense,
- patches of baldness or alopecia areata appear,
- the scalp is irritated, itchy or flaking,
- hair does not grow back despite changes in care.
Diagnostics: laboratory tests and trichoscopy
A specialist can order blood tests to help detect hormonal deficiencies or disorders that affect the condition of hair. The most common tests include:
- Morphology – general health condition and possible anemia,
- Ferritin – an indicator of iron stores, key to hair loss problems,
- TSH, FT3, FT4 – assessment of thyroid function,
- Estradiol, estrone, testosterone, DHEA-S, prolactin – hormone levels,
- Vitamin D, zinc, biotin – influence hair growth and quality.
In addition, the doctor may perform trichoscopy , a non-invasive examination of the scalp and hair under high magnification. Thanks to it, it is possible to assess, among other things, hair density, the condition of hair follicles, signs of miniaturization or the condition of blood vessels in the skin.
Regular observation and quick reaction to disturbing changes are the key to stopping the hair thinning process and effective therapy. The sooner you know the cause, the greater the chance of restoring hair health and volume.
Effective methods of strengthening hair
Thinning, weakened hair is a signal that the body requires support - both from the inside and from the outside. To effectively strengthen hair, it is worth taking action in many ways: take care of a proper diet, care, regular massages and - if necessary - reach for professional treatments. Below we present proven methods that support the reconstruction of hair density and health.
Diet and supplementation – what to eat and what to avoid
What we eat has a direct impact on the appearance of our hair. Hair needs protein (keratin), iron, zinc, B vitamins, biotin, selenium and omega-3 acids. It is worth including the following in your daily diet:
- Eggs, fish, nuts, pumpkin seeds, legumes, dark green leafy vegetables.
- Foods rich in vitamin C (e.g. peppers, berries), which support the absorption of iron.
- Whole grain cereal products – a source of B vitamins.
It is worth avoiding processed foods, excess sugar and trans fats, which can increase inflammation and disrupt hormonal balance.
In case of deficiencies, supplements containing biotin, zinc, vitamin D3, silicon and collagen work well.
Herbs and adaptogens - natural support for hair follicles
Not only diet, but also phytotherapy can significantly support hair condition. Herbs and adaptogens known from Ayurvedic medicine and traditional Chinese medicine have a strengthening and regenerating effect:
- Amla – rich in vitamin C, has antioxidant properties and stimulates hair growth.
- Ashwagandha – an adaptogen that helps regulate cortisol levels (stress hormone), protecting follicles from weakening.
- Gotu kola (Asian pennywort) – supports microcirculation of the scalp and accelerates the regeneration of hair follicles.
These herbs can be taken in the form of supplements, infusions or used externally – e.g. as ingredients of lotions and oils.
Oiling and scalp massages – natural growth therapy
Regular oiling and scalp massages are one of the simplest and most effective ways to improve blood flow and oxygenate hair follicles. Massage (best done with fingertips for 3–5 minutes a day) stimulates microcirculation and supports the absorption of active ingredients.
It is worth reaching for natural oils.
- Orientana Ayurvedic Hair Oil – contains, among others, amla, bhringraj and neem, which strengthen the hair follicles, reduce hair loss and stimulate growth.
- Gotu Kola Hair Therapy – known for its thickening and anti-inflammatory properties.
The oil should be massaged into the scalp, left for at least 30 minutes (or overnight), and then washed thoroughly with a mild shampoo.
Strengthening cosmetics - gentle care without chemicals
In everyday care, it is worth choosing products with natural ingredients that do not irritate the scalp or weigh down the hair. The following work well:
- Shampoos without SLS and SLES – mild cleansing agents do not disturb the skin’s hydrolipid barrier.
- Herbal lotions – contain extracts from Ayurvedic plants (e.g. amla, bhringraj, tulsi), strengthen hair follicles and stimulate growth.
- Conditioners with keratin and rice proteins – regenerate the hair structure and increase its elasticity.
It is also important to avoid silicones, parabens and drying alcohols (e.g. Alcohol Denat.), which can irritate and dry out the scalp.
Trichological treatments - professional support
When home methods do not bring the expected results, it is worth reaching for specialist trichological treatments that stimulate circulation and activate hair follicles:
- Needle mesotherapy of the scalp – microinjections with a cocktail of vitamins, amino acids and minerals directly into the area of the bulbs.
- Carboxytherapy – introduction of carbon dioxide under the scalp, which improves oxygenation and microcirculation.
- Oxygen infusion – non-invasive injection of active ingredients using pure oxygen under pressure.
Daily habits that matter
Sometimes it's not genes, hormones or diet, but small daily habits that determine the condition of our hair. Although they are easy to ignore, it is the way we comb our hair, the quality of our sleep or protection from external conditions that can effectively support (or sabotage) the fight against thinning. The good news? Many of these habits can be changed immediately - and the effects can be seen quickly!
How to comb and style your hair without weakening it
Although combing may seem like a simple task, the wrong technique can lead to mechanical damage to the hair. Above all, avoid pulling – always start from the ends and gradually move towards the roots. It is worth investing in a brush with soft bristles or a wide-toothed comb, especially if you have thin or tangled hair.
Styling is also important – frequent use of a straightener, curling iron or hot air blower can strain the hair structure and contribute to its breakage. Therefore, always use heat protection , dry your hair with a cooler air flow, and choose hair bands that do not pull or break the hair (e.g. silk scrunchies or spiral-type hair bands).
The importance of adequate sleep, relaxation and stress reduction
Hair grows best when the body operates in balance – and this cannot be achieved without restorative sleep and stress reduction. Chronic mental stress can cause hormonal micro-disorders and increase cortisol levels, which negatively affects hair follicles. Stress is the enemy of thick hair – it is not without reason that it is said that "hair falls out of nerves".
Get at least 7-8 hours of sleep, preferably at set times, and if possible introduce moments of silence into your day - yoga, meditation, a walk without your phone, or maybe a bath with essential oils? Even 15 minutes a day can bring real relief to your nervous system and... hair follicles.
Protect your hair from sun, frost and pollution
Our hair comes into contact with external factors every day, which weaken its structure and accelerate the ageing process. In the summer, the main threat is UV radiation, which dries and destroys keratin - that's why it's worth wearing a head covering and reaching for cosmetics with UV filters, especially if your hair is dyed.
In winter, hair is exposed to frost, dry air and sudden changes in temperature. Wear a hat made of natural materials (e.g. cotton, wool with lining), but do not put it on damp hair - this is a direct path to brittleness and electrification.
In cities, an additional factor is smog and air pollution, which settle on the hair and scalp. It is worth washing your hair regularly with gentle cleansing shampoos and using conditioners with antioxidants, such as green tea extract or aloe, which neutralize the effects of free radicals.
Everyday life is made up of little things – but they are the things that make the difference. Conscious combing, protection from the weather, sleep and peace of mind are simple, free methods that support healthy hair growth every day.
When can hair grow back and when is specialist therapy needed?
Hair loss can be terrifying, but it doesn’t always mean permanent loss of density. Many cases of thinning hair are reversible , and the key to success is proper diagnosis, consistency in action, and… patience. Sometimes, however, the situation requires specialist intervention – especially when permanent damage to hair follicles occurs.
Hair follicle regeneration time
Hair follicles do not regenerate overnight – this process takes time. On average, hair grows about 1 cm per month, and a full growth cycle (anagen) can last from 2 to 6 years. After intensive shedding (e.g. after stress, pregnancy, illness), it takes at least 3 months to notice the first hairs growing back – the so-called "baby hair".
If the cause of thinning has been eliminated (e.g. regulated hormones, supplemented deficiencies, reduced stress) and hair follicles are still active, hair has a good chance of regrowing. During this period, it is worth supporting their growth with diet, supplementation and gentle care, and not overloading the scalp with aggressive treatments.
Differences Between Reversible Thinning and Permanent Hair Loss
Not every thinning hair ends in full regrowth. The condition of the hair follicles plays a key role - if they are miniature, damaged or atrophied, the chance of their reactivation decreases.
Reversible thinning occurs, for example, in:
- telogen hair loss (stress, deficiencies, infections, childbirth),
- mild hormonal disorders,
- improper care.
Permanent hair loss can occur with:
- androgenic alopecia in advanced stages,
- cicatricial alopecia,
- long-untreated autoimmune diseases,
- mechanical damage to the scalp.
In such cases, specialist therapy is often necessary – trichological or dermatological – which may include pharmacological treatment, regenerative treatments or light therapy and mesotherapy.
The role of patience and consistency in care
Strengthening your hair is a marathon, not a sprint. Changes to your care, diet or lifestyle won’t bring results overnight – that’s why consistency is so important. A daily routine: gentle washing, avoiding hot styling, regular scalp massages, supplementation and avoiding stress – all of this works, but it takes time.
It is also worth avoiding frequent changes of cosmetics and "testing" everything at once - hair likes stability. The key is careful observation, patience and support of a specialist if the effects do not appear despite efforts.
