Guide to Dealing with Thinning Hair for Women

When I began fiercely shedding handfuls of hair in August, 2006, I frantically researched hair loss remedies and supplements. Not surprisingly, I found myself suffering from a severe case of information overload. Google "hair loss treatments or supplements" and expect to retrieve over a million results.

With difficult to diagnose metabolic disorders (e.g. PCOS, hypothyroid, insulin resistance, etc.) and autoimmune disease (e.g. Hashimoto's, Graves, RA, etc.) on the rise, it is really no wonder that there are many women out there who suffer from sudden, unexplained hair loss. We are told that our lab test results are all within normal range, that it's just TE (telogen effluvium) and to ride it out. We are told that maybe we just need to switch birth control pills, or that it might be genetic hair loss and given advice to try minoxidil (e.g. Rogaine). We are told that it's just stress and to find ways to effectively deal with it. But more often than not, our questions are met with shrugging shoulders and countless referrals to specialists, and we are left feeling as if we have no choice but to take matters into our own hands which can be a daunting task at best.

So we google - and we shop. We visit forums and chat rooms to talk with other female hair loss sufferers - and we shop. We talk to others about our situation - and we shop. We shop for hair growth supplements, hair loss treatment supplements, hair loss shampoos, conditioners and topicals. Before you know it - we find ourselves buried in various so-called miracle products that didn't work - and we have empty wallets to boot.

In the last three years that I have been diligently researching sudden and unexplained female hair loss, there are four main culprits often discussed by top medical experts: stress, nutritional deficiencies, hormonal imbalances and metabolic disorders. In some cases, such as my own, it is not uncommon for a woman to be dealing with all four issues, as one can most certainly lead to another - our bodies are, after all, "machines" in which all parts work and function together.

While my other two articles focus on common types of female hair loss and treatments, as well as styling tips, tricks and techniques, this article will focus on supportive nutrtition and supplementation which I believe are key to supporting recovery in just about any type of hair loss situation... but more specifically... unexplained hair loss or CTE (chronic telogen effluvium) in women.

Probiotics: There is a delicate balance of flora (bacteria) in the digestive tract. In ideal conditions, there is an abundance of healthy intestinal flora (good bacteria) which fights off the bad bacteria and helps keep disease and illness at bay (long standing research proves that the gastrointestinal tract is a key player in our immune system function). Moreover, everytime you ingest anything... whether it be food, liquid, medication or supplement... you have to digest it. Your stomach has to metabolize whatever you put into your mouth... and it does... through the digestion process. Part of that process isn't just breaking down whatever you digest... but also assimilating and utilizing it within the body. However in today's advanced age, where (a) stress abounds, (b) a majority of mainstream foods are heavily treated and/or processed, and (c) there is use and overuse of medications such as antibiotics, it is almost certain that this delicate balance of intestinal flora has been disrupted, thereby compromising both the digestive process and immune system function.

A good probiotic supplement replenishes healthy intestinal flora, which in turn optimizes the digestive process and brings our tummies and our immune systems back in balance. The result is better nutrient assimilation and a stronger immune system, both of which are essential to hair health. Remember - the body is very intelligent - it will take energy and direct it to life sustaining functions first. So if your body is not digesting and assimilating nutrients as it should, and or if your immune system is compromised - your body knows it does not need hair for survival and it will take those nutrients and utilize them as energy for necessary bodily functions first.

I chose to discuss probiotics first because due to the reasons stated above, a majority of us are not digesting and assimilating our nutrients properly, and/or our immune systems are weakened. Nutrient deficiencies and weakened immune systems can and do lead to illness, disease... and hair loss. it bears repeating that probiotics support optimal nutrient assimilation and a stronger immune system. I have come across several testimonials in my research, from women who swear that probiotics stopped their hair loss. In knowing just how important proper nutrient assimilation and a strong immune system is to healthy hair producing follicles, this makes complete sense.

If you're not sure which probiotic supplement you should use... I hightly recommend my absolute favorite probiotic supplement, Garden of Life's Primal Defense Ultra. Two close runner ups are Udo's Choice and Enzymatic Therapy's Probiotic Pearls.

Protein / Amino Acids: Hair fibers are made up of keratin. Keratin is protein. Protein is hair food. Most women do not get enough protein in their diets. Proteins should be consumed at least 3 times per day for good hair nutrition. However if consuming protein is a problem, you can also supplement with quality meal replacement shakes such as Garden of Life's Perfect Meal, or Kashi Go Lean Shakes, or even amino acid supplements from a trusted manufacturer such as NOW brand or Source Naturals.

Good protein sources are free range, organic lean meats, poultry and eggs, organic lowfat dairy, and of course fish, nuts, beans and legumes, which are also a great source of essential fatty acids. Soy is also a good source of heart healthy protein, however and due to its estrogenic and goitrogenic (anti-thyroid) properties, I do not believe that it should be consumed on a regular basis, especially in a situation where hormonal imbalance or thyroid disorders are present.

Now... the reason I specifically mention organic and free range meats, poultry, eggs and dairy is because these food sources are derived from animals free of artificial growth hormones and antibiotics which are known to disrupt the endocrine system and cause or exacerbate hormonal imbalances. Hormonal imbalances can and do cause a plethora of disorders and disease that can in turn cause or worsen hair loss. As an aside... you should also be consuming organic fruits and veggies because pesticides and herbacides are xenoestrogenic (environmental estrogenic effects)... not to mention they are nutrient depleting.

Essential Fatty Acids - Food & Supplements: EFA's have a whole slew of health benefits. However and as they relate to hair health, EFA's nourish hair follicles, and also eases inflammation within the body including inflammation in the hair follicles. Additionally, some sources of EFA's have hormonal balancing properties.

EFA's can only be obtained through diet. So eat plenty of heart healthy fish such as salmon, and/or take a good fish oil supplement such as Nordic Naturals. Now since the omegas function better when they work together, add some good omega 6 food sources to your diet as well, such as flax, walnuts or pumpkin seeds. If you are suffering from hormonal imbalance and/or autoimmune disease, consider adding a quality EPO (evening primrose oil) supplement. Many holistic doctors agree that EPO is a wonderful and natural way to support female hormone health.

Sidebar here... pumpkin seeds offer some great anti-DHT benefits... so if you suffer from hair loss due to a sensitivity to DHT... try getting in 1/4 cup of these yummy seeds per day. Oh yeah... they are also high in protein.

Biotin: Hair loss experts agree that biotin is essential to hair growth, but also necessary for good hair health in general. Biotin helps break down protein and carbohydrates so that they can be utilized by our bodies in the metabolism process for cell energy and growth. It is water soluble, which means that that any excess in the body is excreted through the urine. Therefore, your biotin stores need to be replenished daily. In terms of hair growth, most experts deem the recommended daily intake of biotin to be 2-3 mg. Sidebar here... biotin is also produced by intestinal flora... so this sort of goes back to the discussion on probiotics earlier on in this article.

Iron: Research indicates that there is a close link between iron deficiency and female hair loss. According to medical experts studying this link, a serum ferritin level of 70 ng/ml is necessary for proper hair growth.

Iron is stored in the blood and is a key player in the production and usage of energy. More often than not and according to scientific research, a majority of women (especially those who are still menstruating) are prone to iron deficiency because we usually don't eat enough iron rich foods such as red meat, eggs and green leafy veggies, which replenish the iron stores that are lost through menstruation. Additionally, if you have a metabolic disorder such as diabetes or autoimmune thyroiditis, it is quite possible that you are unable to properly absorb & assimilate iron to begin with.

If you are still menstruating and/or not getting enough iron in your diet, you should consider supplementation under the care of a trusted medical professional. Reason being is that too much iron can be toxic and lead to serious health complications. Iron is very difficult to absorb however, so if you do find the need for supplementation, consider taking it along with vitamin c which enhances absorption.

While there are OTC iron supplements that usually contain between 10-30 mg of iron, which are unlikely to cause iron overload, you should still not consume any iron supplement unless you know for a fact that your iron stores are low. Lastly and regardless of whether you go on prescription iron supplements or use OTC supplments, you should have your serum ferritin levels monitored on a routine basis.

Vitamin D3: Research studies demonstrate that there is a link between vitamin D deficiency and hair loss. Vitamin D is really not a vitamin, but rather, a hormone that is produced in the skin during exposure to sunlight. Vitamin D production is key to good bone health as it assists in the absorption of calcium, but again, research studies show that it also influences hair growth. If you are not getting regular sun exposure, and/or you suffer from a metabolic disorder, chances are you have a deficiency. A word of caution however - Vitamin D is fat soluble, which means that you definitely can get too much of a good thing and this can lead to toxicity. As with iron, a simple blood test can determine whether or not your body is manufacturing enough vitamin D, which will help you determine whether or not you need to supplement.

Although there are definitely various other vitamins, minerals and nutrients that are known to support hair health (zinc, selenium, etc.), based on my experience and research, the above-referenced foods and supplements are ones which I believe should be at the core of almost any hair loss treatment regimen. Nevertheless, if you are concerned about a particular vitamin, mineral or nutrient that is not mentioned here, a high quality multivitamin and mineral supplement such as Garden of Life's Women's Living Multi or New Chapter's Every Woman Multi will provide a broad spectrum of whole food vitamin, mineral and nutrient support.