Why your hair might be thinning (and what you can do about it) (2025)

Have you noticed there’s more hair on your brush after brushing it, that your parting looks wider or that your ponytail feels less substantial than it used to? Once you notice hair thinning, it’s hard not to think about it every time you look in a mirror.

In news that will come as a surprise to nobody, our hair can be remarkably high-maintenance – and we’re not simply talking trims and root touch-ups. “Our bodies don’t need hair to live,” says Anabel Kingsley, consultant trichologist and brand president of Philip Kingsley, “yet hair cells are the second fastest growing cells the body produces, and their nutritional requirements are very high.” In short, maintaining a lustrous head of hair is hungry work, and that’s before we consider the impact of genes, hormones, stress, UV rays and wear and tear.

It’s not all follicular doom and gloom, however. Growth-stimulating treatments and products have become ever more sophisticated, and with stars such as Paloma Faith and Rita Ora sharing their experiences of hair thinning, we’re collectively opening up – not only about its impact but also, crucially, about what can help.

It’s normal to shed around 100 hairs a day and, as is the case with crow’s feet, a degree of hair loss is also to be expected as we age. Research indicates that hair density peaks at 27 and begins to thin from our mid-30s onwards. “Some women notice a marked difference in their 40s and 50s, whereas for others it’s more subtle,” says Anabel. “The extent to which our hair changes is largely dependent on genes, but also on when we enter the menopause. Oestrogen has a very supportive role when it comes to skin, scalp and hair health, and as levels decline during the menopause, this can affect hair density.”

If you notice more thinning or hair fall than you’re used to, Anabel recommends seeing a specialist to help pinpoint your hair loss triggers and ensure a treatment plan gets to the root of the problem. Hair thinning and loss in women can have many causes, but there are ways to bring body back to thinning hair. Read on for expert insights, tips and a few thinning hair mistakes that are best avoided.

What is causing my hair to thin?

Dozens of medical issues, from autoimmune conditions and hormonal imbalances to scalp infections and genetics, can cause hair loss and thinning, but androgenetic alopecia (or female pattern hair loss) is by far the most common. A quarter of women have it, and you’ll notice it as thinning around the crown and temples in particular. It happens when a sensitivity to male hormones (androgens) causes follicles to shrink over time. “The hair becomes thinner until eventually the follicle closes over altogether,” explains Dr Martin Wade, dermatologist at The London Skin and Hair Clinic.

Unfortunately, there’s no magic cure for androgenetic alopecia, though treatments can include using minoxidil lotion. Some people won’t respond to it but, for those who do, it can slow down hair loss.

HRT, designed to boost oestrogen levels, which fall during the menopause, can have a beneficial effect on this kind of hair loss, too. Some of the drugs used, however, such as tibolone, may contribute to hair fall, so you should discuss exactly what you’re taking with your doctor.

If hair loss starts in your teens, it’s considered to be genetic. “In genetic cases, some of the smaller follicles can recover with anti-androgenetic drugs such as finasteride or spironolactone,” says Dr Wade.

When hair falls out in patches, it could be down to alopecia areata, an autoimmune condition that affects 2% of women. The condition causes hair follicles to be attacked by the body’s own immune system, fast forwarding hair to its shedding phase. “It’s still largely a mystery as to why it strikes, although stress is a known trigger,” said Dr Wade. “We can treat it with steroids [both topical and oral] and, in most cases, the hair grows back.” Immunosuppressive drugs can also be used.

Both under and overactive thyroid conditions can cause hair loss as well. Blood tests, at the GP or under the supervision of a dermatologist or endocrinologist, can show your thyroid status, so that the relevant medication can be prescribed if necessary.

Could a vitamin deficiency be causing hair loss?

“Supplements can be handy as they give your hair extra internal support,” says Anabel. “In instances where hair loss is being caused by a vitamin or mineral deficiency, they can make a world of difference.”

A lack of zinc, biotin and vitamins B12 and D can all cause hair shedding to accelerate, and low iron levels are especially common in women experiencing hair loss. ‘Ideally, you’d have a blood test and base any supplements on the results,’ explains Anabel. ‘But these can be expensive and the blood reference range for hair is also different than for essential tissue.’ (So a result towards the bottom of a ‘normal’ range at your GP could still be contributing to hair loss.)

If you’re unable to see a specialist, a good multivitamin supplement can boost hair growth where there’s a deficiency, but Anabel warns against over-supplementing. “For example, taking too much vitamin A can actually cause hair loss,” she explains. These two supplements are worth splashing out on if you need a leg up in the nutrition department.

Can stress trigger hair loss?

In evolutionary terms, our hair is the first thing that the body deprioritises when we’re in crisis. Crash diets, illness, divorce or the loss of a loved one can lead to diffuse (i.e, all-over) hair shedding called telogen effluvium. Dr Wade explains: “Stress shocks the hair prematurely out of the growth phase and into the resting phase.” You might notice less hair overall or wonder why your hair just won’t grow as long as it did. “If the stress is acute, typically the shedding lasts for three months and then turns itself off,” Dr Wade says.

If stress is ongoing, then it’s another story. “There is absolute association between chronic telogen effluvium and stress,” confirms Dr Justine Hextall of the Tarrant Street Clinic in Arundel. “Addressing the causes of your stress is imperative. Often, when we’re stressed we also don’t eat well, so looking at diet and supplements as well as whether you might be pulling at your hair due to stress can all help.”

Even the type of exercise you do can add to your stress load, so consider choosing yoga over HIIT if you feel the cortisol soaring.

It’s important to support the adrenal glands, too, says nutritional therapist Eve Kalinik. Not only because they’re overworked at this often stressful life stage, but because they step in to produce sex hormones as the ovaries “retire”. “This causes a knock-on effect on hormonal balance, which can manifest as hair loss or thinning,” she explains.

Supporting the adrenal glands with anti-inflammatory healthy fats, B vitamins and antioxidant vitamins (A, C, E) is vital to make us more stress resilient. Speaking of eating…

The best diet for thinning hair

There are some nutrition basics when it comes to hair health. “Hair is mostly protein, so make sure you get a serving with every meal, using your palm as a measure of the amount you need, which depends on your own body size,” says Eve. Omega 3 fats, found in oily fish, organic eggs, flax, chia and walnuts, nourish the follicles.

Vegans should soak pulses, legumes and grains before cooking to gain the maximum protein and iron from them.

Iron, too (in red meat, full-fat dairy, eggs and lentils), is vital to nourish healthy hair. Runners may need extra iron due to “footstrike haemolysis”, where red blood cells are damaged by the impact of running. You may also be low on iron if you have heavy periods.

Regime tweaks for thicker hair

Consider adding growth-stimulating drops to your hair regime. New names to note include TypeBea Overnight Boosting Peptide, which promises to reduce hair loss by 60%. GH favourite Living Proof has also introduced a Scalp Care Density Serum, which claims to increase density and reduce grey hair growth if used daily for 90 days. For best results, all drops require regular use.

Massage daily to maximise hair health. “The amount of extra hair growth that comes from a daily head massage is amazing,” says Zoë Irwin, creative director at John Frieda Salons. One study shows that massaging the head for between 11 and 20 minutes a day improves regrowth. “This is because massage stimulates blood flow, which has a great effect on scalp and therefore hair health. I’d recommend doing at least 10 minutes a day,” adds Zoë.

Don’t underestimate the power of brushing your hair, either. “Brushing for two minutes twice a day with a fine bristle brush distributes the scalp’s protective oils more evenly and over more of the hair’s length,” says Zoë.

What makes thinning hair worse?

Most experts agree that hot styling tools are a no-no for fragile hair, so reduce the heat on your hairdryer and hot tools, and cut down your use where you can (these short haircuts for thin hair might make it easier to style without heat). Older hairdryers or those that have been used a lot are less likely to have good temperature control, too; if it’s too hot for your scalp, it’s too hot for your hair. Investing in the best best hairdryer will help protect your hair and minimise styling time.

Steer clear of using too many products with silicones, as well (look for anything ending in “cone” on the label), recommends hairdresser Paul Windle. “Silicones are sealants,” he explains, “They’re what give you that fake ‘plastic’ shine. You think your hair is healthy, however, the silicone can mask underlying problems.” They can also weigh down fine hair – making it look thinner. Make a silicone-free shampoo your go-to; many of these GHI tested hair loss shampoos are silicone-free and create a healthy environment for hair growth, straight from the shower.

Swapping rough cotton pillowcases for silk can also reduce damage and breakage. Silk pillowcases can be pricey, and while satin is a good alternative, it doesn’t have silk’s hypoallergenic properties. A smarter affordable option is to go for a pillow with silk on one side.

You could also try a silk hair wrap and, if you tie your hair back, using silk hair ties or scrunchies will both minimise damage and lessen tension at the hairline, where many of us notice thinning the most. Try not to fiddle with your hair too much; the extra tension can weaken strands further.

As for styling, have some fun. “I would recommend opting for a messier, more textured look, if possible,” says Suzie McGill, an ambassador for Schwarzkopf UK. “Adding texture and volume when styling can disguise fine hair, whereas if you wear it smooth and sleek, your hair will appear thinner.”

Finally, don’t hide from your hairdresser. Stylists and colourists have seen it all, and a trim can ironically make thinning hair look thicker, adding swish and definition. For colour, scale back damaging bleach and keep shades multidimensional. “Block colour can make hair look thin,” says Jack Howard, a L’Oréal Professionnel UK colour spokesperson. Instead, it’s all about adding depth. “Blondes can add dimension to their colour with multitonal shades, and brunettes can go for a few darker pieces to add the illusion of thicker hair.”