Why Is My Hair Thinning? Understanding the Root Causes and How to Support Healthy Growth Naturally

If you’ve noticed your ponytail looking a little thinner, or more hair than usual left behind in your brush, you’re not alone. Hair thinning is incredibly common—and not just a cosmetic concern. Often, it’s your body’s way of signaling that something’s out of balance. The good news? With a little digging, you can often identify the root causes and support hair health in sustainable, natural ways.

We connected with our registered dietitian, Rita de Freitas, RDN, for insight into common reasons behind hair thinning and ways to nourish healthy regrowth. Here’s what she shared

1. Stress: More Than a Feeling

Stress doesn’t just live in your head—it shows up physically. Hair follicles are particularly sensitive to hormone shifts, especially cortisol. If you’ve been in a prolonged season of stress, your hair may be feeling the impact. Daily walks, setting boundaries with screen time, guided breathing exercises, or even a hobby that helps you disconnect can be powerful tools for managing stress.

Rita de Freitas, RDN, explains: "Chronic stress contributes to hair loss as excessive cortisol levels interfere with hair follicle function. Finding ways to manage stress through exercise and mindfulness practices like deep breathing and meditation can help! Adaptogens like ashwagandha, rhodiola, holy basil and reishi mushrooms can help support the stress response as well."

2. Nutrient Deficiencies: Fuel Your Follicles

Your hair is made mostly of protein (specifically keratin), so your diet plays a direct role in hair strength and volume. Without the right building blocks, it’s hard for your body to maintain healthy strands. Several key nutrients are essential for hair growth, and gaps in these can lead to shedding or thinning.

Rita explains: "Protein, Iron, Zinc, Omega 3 fats, Vitamin D, and B vitamins like biotin, B12, and B2 are essential. Eat more nuts, seeds, salmon and other fatty fish, broccoli, eggs, spinach, shellfish and grass-fed meat to help boost these vitamins. I would also recommend a good quality MVM and a B complex."

If you’re unsure where you stand nutritionally, lab testing can offer important insight.

"I also recommend getting tested for deficiencies through Micronutrient testing like Spectracell or Nutreval. Also, a full Iron panel with Ferritin along with CBC."

It’s also important to look at how your body absorbs nutrients.

"Adequate protein is necessary for hair health, but proper absorption is just as important. There may also be a lack of digestive enzymes or HCl (stomach acid), which can contribute to difficulty with protein digestion, as well as fat and carbohydrate digestion."

If this sounds like you, it might be time to dig deeper into gut health. Issues with digestion can prevent your body from accessing the fuel it needs for healthy hair—even if your diet seems solid.

3. Hormonal Shifts: The Hidden Hair Disruptors

Hair loss due to hormones can happen at any age—not just during menopause. Postpartum shifts, perimenopause, PCOS, or even imbalances from birth control can all contribute. Thyroid health is also a big player, and many people with thinning hair discover that an underactive or poorly managed thyroid is part of the puzzle. If you're experiencing other symptoms like fatigue, weight changes, or feeling cold often, it may be time to get a full thyroid panel.

Rita notes: "Estrogen and testosterone fluctuations can contribute to hair loss and changes. Unfortunately, we all go through these changes at some point in our lives. Eating a well-balanced diet, managing stress, and supporting our thyroid health also play a role in hair loss. Monitor your thyroid and sure to ask for a full blood panel, which includes TSH, Free T4, Free T3, reverse T3, and thyroid antibodies (TPO, TG)."

Other Considerations‍

• Scalp Health: Just like soil impacts how plants grow, your scalp plays a major role in hair health. Dry, inflamed, or clogged follicles can hinder growth. Weekly scalp massages with nourishing oils like rosemary or castor oil can stimulate circulation and support follicle health.

• Haircare Habits: Tight hairstyles, frequent heat styling, and harsh chemical treatments can accelerate hair loss. Try looser styles, limit heat tools, and look for gentle, nourishing haircare products.
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• Sleep and Movement: Quality sleep and regular physical activity help regulate hormones, improve circulation, and support overall well-being—all of which are connected to hair growth.

When to See a Provider:

If you’re struggling with hair thinning and wondering what might be going on beneath the surface, we’re here to help. At Connected Health, we offer nutrient testing to help identify any underlying imbalances that could be contributing to hair loss. Your results are reviewed one-on-one with our registered dietitian, Rita de Freitas, RDN, who will help create a personalized plan to support your overall health—including your hair.

If you’ve noticed sudden or significant hair loss, or if you’ve made lifestyle and nutrition changes with no improvement, it’s worth consulting a provider. At Connected Health, we can help you take a deeper look, whether it’s through nutrient testing, thyroid screening, or lifestyle and nutrition guidance with our registered dietitian.

Healthy hair starts with a healthy body. Whether you’re dealing with stress, nutrient gaps, or hormone imbalances, supporting your overall wellness is the most powerful thing you can do for your hair—and for yourself.

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