The truth about postpartum hair loss

Dec 14, 2023 | 0 comments

You’ve just been through 9+ months of pregnancy, the marathon event that is birth, then navigating postpartum recovery and everything that comes with bringing a new baby into your family (hello feeding a baby around the clock, broken sleep, learning how to be a mother or juggling life as a mum of 2 or more kids), and trying to find a way to feel comfortable in your new skin, and then rudely, your hair starts falling out at a pace you’ve never seen before.

Although a frustrating and sometimes demoralising experience, some degree of hair loss postpartum is a normal and expected occurrence as your hormones recalibrate after pregnancy. However, at times, this hair loss can extend beyond what would be considered normal for postpartum, driven by other underlying factors.

In this article we’ll discuss why we lose hair postpartum, what’s normal and what’s not, what underlying issues can drive abnormal hair loss, and how you can support healthy hair regrowth after the great postpartum shed is over.

Disclaimer:

The information provided in this blog is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this blog are for general information only and any reliance on the information provided in this blog is done at your own risk.

Why we lose hair postpartum

Our hair follicles are in a constant cycle of growing and shedding, and some loss of hair is absolutely normal every single day.

During pregnancy, high levels of our female reproductive hormones (estrogen and progesterone) change the way our hair follicles grow and turnover. There is an increase in the anagen phase during pregnancy, which means that the hair follicles don’t shed the hair as they normally would. For many women, this results in thick, luscious, and long growing hair.

After birth, our female reproductive hormone levels plummet and the hair follicles return to normal functioning, cycling through the phases of growing and shedding. All of the follicles return to their normal shedding at once because the hair follicles were all affected in the same way during pregnancy, which is why such pronounced hair loss occurs.

How much hair loss is normal postpartum?

Hair loss usually starts around 2-4 months after birth and can last anywhere between 2-6 months. Every woman is different and will experience a different duration and amount of loss. The peak of hair loss usually occurs around 3-4 months postpartum and then gradually tapers off. Rest assured that it is temporary and self-limiting. No treatment is usually required.

Normal range:

Starts around 2-4 months postpartum
Lasts anywhere from 2-6 months

Excessive hair loss

You should investigate hair loss when the pattern is unlike postpartum hair loss, and the duration or amount becomes greater than expected for the postpartum period.

Postpartum hair loss is usually diffuse, meaning it affects the whole head and all follicles. If you notice patches of hair loss or loss that are most prominent around the crown of your head or down your middle part, you should investigate this further.

Hair loss that lasts longer than the expected time frame (up to 6 months) may also be worth addressing or investigating further.

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Other possible causes of hair loss

If your pattern, amount, or duration of hair loss is beyond the expected norm for postpartum, some of the following may be involved. A thorough assessment with a health professional can help you to determine if one or more of these potential triggers might be present for you, by exploring any other related signs and symptoms, discussing your health history, and usually also doing a blood test to check certain markers.

Thyroid hormone imbalances, particularly hypothyroidism or postpartum thyroiditis (which affects more than 1 in 10 women postpartum)
Nutritional deficiencies, particularly iron, protein, zinc, or biotin. Checking vitamin D levels is also important.
Under eating, calorie restriction or significant calorie deficit
Chronic stress or significant acute stress especially emotional stress
Certain autoimmune conditions
PCOS
Elevated androgens (e.g. testosterone, androstenediol, DHEAs)
High prolactin levels – although note here that if you’re breastfeeding you’re going to naturally have higher prolactin levels, so this is when our prolactin levels are abnormally elevated outside of the context of breastfeeding (or higher than expected while breastfeeding)
Medication side effects – check any side effects of any medications you’re taking

Supporting healthy hair regrowth

Although, as we’ve discussed, postpartum hair loss is usually a normal process that doesn’t require treatment or intervention, we can still work on supporting overall hair health so that when your hair regrows after the shedding phase, it will be strong, nourished, and fast-growing hair.

Nutrition for hair health

Several nutrients are essential for hair growth, including:

Iron
Zinc
Protein, particularly collagen
Biotin
Essential omega-3 fatty acids

Whenever possible, getting these nutrients from food first is the preferred option. Sometimes, in cases of identified deficiency or if prioritising nourishing, nutrient-dense food is a challenge (as it can be in early motherhood when you’re tired and busy) then supplements can be useful – more on this below.

Here are some of the foods to prioritise for these nutrients.

Iron
Red meat, liver*, seafood, fish, eggs, dairy, leafy greens (cooked), almonds, lentils, dried apricots, beans (kidney etc.), chickpeas

Zinc
Red meat, seafood (especially oysters), fish, eggs, dairy, pumpkin seeds, sesame seeds (and tahini), almonds, walnuts, lentils

Protein
Meat, poultry, seafood & fish, eggs, dairy, bone broth, nuts, seeds, legumes, quinoa

Collagen (type of protein)
Found in the connective tissue of tough cuts of meat, i.e. gravy beef, chuck, roasts, ribs, or shoulder cuts. These are the type of cuts that require low and slow cooking to break down this connective tissue. They are high in collagen and supportive for hair health. Collagen powder supplements are also a convenient option.

Biotin
Egg yolks, brown rice, liver*

Essential omega-3 fatty acids
The omega-3 fats needed to support hair follicle health are found in oily fish like salmon, tuna, sardines, mackerel, herring, and anchovies. Cod liver oil or fish oil supplements are an alternative if you don’t like or can’t consume 2 servings of these fish each week (serving = palm sized portion/100g)

* A note on liver: understandably many people find the suggestion of consuming liver unappealing or even quite confronting, as culturally we have moved away from consuming organ meats and the taste of liver can be an acquired one. Consider some easy ways to include liver, such as having some liver pate on crackers or toast, adding desiccated liver powder to meals, or simply taking liver capsules in supplement form.

Supplement for hair health

Do you need to take a supplement for healthy hair regrowth? No, not necessarily.

But, if you have the budget and the means to invest in a hair supplement, it can be an option to consider. Ideally, though, any supplement you take is specific to your body and its needs, including what nutrients you need to correct low levels seen on a blood test or identified through a clinical evaluation or to address the true underlying cause – rather than just throwing money at a non-specific hair formula that may or maybe be suited to your needs.

For example, you could take a ‘hair, skin & nails’ supplement (as they’re often named or marketed as) which contains biotin, zinc, and several other nutrients, but if the root cause of your hair loss is due to postpartum thyroiditis then this supplement is more than likely going to miss the mark (unless you’re also zinc and biotin deficient).

But, understandably, not everyone has access to a thorough postpartum assessment or personalised support, so if this is you and you still want to try a supplement, the nutrients I would prioritise are zinc, biotin, and collagen. If you don’t consume oily fish regularly, I would also consider an omega-3 supplement such as fish oil, cod liver oil, or algae-based omegas.

Topical treatments for hair health

You can promote healthy hair regrowth by stimulating circulation to the hair follicle. Here are two options to consider adding into your hair care routine to do this:

Hair oil massage for the scalp
Cold shower over the hair

Hair oil massage for the scalp:

A few times a week (2-3 times), massage a hair oil made with natural ingredients into the scalp and roots of the hair. Wash hair the following day if desired or required.

Rosemary oil is an excellent option for a hair oil or hair mask – look for a product with Rosemary oil included or make your own remedy at home by adding rosemary essential oil to a neutral carrier oil like argan oil, jojoba oil, or castor oil (you can buy all the ingredients as a kit here)

Some pre-made product options include:

Weleda Rosemary Revitalising Hair Tonic – here
Perfect Potion Hair & Scalp Oil – here
Noosa Basics Scalp Serum – here
Black Chicken Hair & Scalp Oil – here

Cold showers on the scalp:

This can stimulate blood flow to the peripheral area of the scalp to support nutrient delivery and hair regrowth. If a full cold shower is a bit much, try a scalp-only head under the cold water (still a bit of a shock to the system, I know!) but some people find this less overwhelming than a full body shower.

Other hair care tips for navigating the regrowth stage

A few final tips for navigating your new head of thinner hair while it’s in the regrowth stage:

Limit the use of heat for styling as this will weaken and damage the existing hair, as well as the regrowing hair
Get a hair gel wand to help you tame those frizzy or unruly regrowing baby hairs that love to stick up and out of the top of your head – this one is a game changer! They are sometimes marketed as hair wands or brow sculpting wands – either should work. Such as these options:
- MCo Beauty – here
- Go2B – here
- Ardell – here
Pick a volumising shampoo if possible or a product for fine hair and avoid using too much heavy conditioning product as they will weigh your hair down and make it look flatter or thinner

Next steps

Do you have any other questions about postpartum hair loss? Leave them in the comments below and we can chat more.

If you’re worried or concerned about your hair loss right now, I can support you with a thorough postpartum assessment to understand your hair health, nutrient levels, and general wellbeing in motherhood, and importantly, support your body in the right way so that you return to healthy hair as soon as possible. Come say hi over here.

Georgie xx