Noticing more hair in your brush? You’re not alone.
Hair loss affects roughly half of men by age 50. Women deal with it, too, more than most people realize.
Here’s the good news: most hair loss is treatable, especially when you catch it early.
But here’s what most “hair growth tips” articles won’t tell you. The first step isn’t buying supplements. It’s not trying the latest TikTok remedy.
It’s figuring out why you’re losing hair in the first place.
I’ve worked in hair restoration for over 30 years. The patients who get the best results? They’re the ones who understand their specific type of hair loss before throwing money at random products.
This guide covers what actually works. What’s a waste of money… And when it’s time to see a specialist.
First: Figure Out Why You’re Losing Hair
Hair loss isn’t one condition. It’s a symptom.
The treatment that works depends entirely on what’s causing the problem. Get this wrong, and you’ll waste months on the wrong approach.
Pattern Hair Loss (Androgenetic Alopecia)
This is the big one. About 95% of hair loss in men comes from this.
It’s driven by genetics and hormones. Specifically, DHT (dihydrotestosterone). This hormone miniaturizes hair follicles over time, making them produce thinner and shorter hairs until they stop producing altogether.
In men, it usually starts with a receding hairline or thinning at the crown.
In women, it’s typically diffuse thinning across the top of the scalp.
Here’s what you need to know: pattern hair loss is progressive. Without treatment, it continues. The earlier you address it, the more hair you keep.
Telogen Effluvium (Stress Shedding)
This one scares people. You’re suddenly losing hair by the handful.
It happens when a shock to your system pushes a large number of growing hairs into the resting phase all at once. About 2-3 months later, those hairs fall out together.
Common triggers include:
The good news? Telogen effluvium is usually temporary.
Once the trigger resolves, hair typically regrows within 6-12 months. I tell patients: your follicles aren’t damaged. They’re just resting.
The Stress Connection (It’s Real)
For years, people said stress causing hair loss was a myth. It’s not.
Research from Harvard confirmed it. Chronic stress directly impacts hair follicle stem cells.
When cortisol stays elevated, it prevents cells in your scalp from secreting a molecule called Gas6. That molecule normally activates hair growth.
A 2024 study found something striking. Patients with pattern hair loss who experienced psychological stress showed worse progression, even with treatment.
The takeaway? Managing stress isn’t just good for your mental health. It’s good for your hair.
Nutritional Deficiencies
Your hair follicles are among the fastest-dividing cells in your body. They need fuel.
The nutrients with the strongest evidence for hair health:
Iron and Ferritin
Iron deficiency is common, especially in women. Most specialists recommend ferritin levels above 50-70 ng/mL for optimal hair health.
Vitamin D
Low vitamin D has been linked to both telogen effluvium and pattern hair loss. If you live in a northern climate or work indoors, you might be deficient.
Zinc
Important for hair follicle health. But here’s the catch: both too little AND too much zinc can cause hair loss. Test before you supplement.
Medication Side Effects
Many medications can trigger shedding. Common culprits:
Notice hair loss after starting a new medication?
Talk to your prescribing doctor. Don’t stop medications without guidance, but alternatives may exist.
Medical Treatments That Actually Work
Let me be direct.
If you have pattern hair loss, lifestyle changes and supplements alone won’t stop it. You need treatments that address the hormonal mechanism.
Minoxidil
FDA-approved for both men and women. It works by increasing blood flow to follicles and prolonging the growth phase.
Available over the counter as foam or liquid (2% and 5%). Also available as an oral prescription, which has become more popular because it’s easier and may work better for some patients.
Expect results after 3-6 months of consistent use.
One thing to know: if you stop, any hair maintained by minoxidil will gradually shed. It’s a commitment.
Finasteride and Dutasteride
These block DHT, the hormone that miniaturizes follicles.
Finasteride (Propecia) is FDA-approved for men. Blocks about 70% of scalp DHT.
Dutasteride (Avodart) blocks about 90% but is off-label for hair loss in the U.S.
Both are prescription medications. Generally well-tolerated, though some men experience sexual side effects. These typically resolve after stopping.
Women of childbearing age cannot use these. Risk to fetal development.
Low-Level Laser Therapy
FDA-cleared devices that stimulate follicles through light energy. Available as in-office treatments or at-home laser caps.
Research shows modest improvements in density. Works best combined with other treatments, not as a standalone solution.
CRP Therapy
PRP involves drawing your blood, concentrating the platelets, and injecting them into your scalp. Growth factors in platelets stimulate follicles.
At ForHair, we use CRP (Cytokine-Rich Plasma). It concentrates additional beneficial components beyond standard PRP.
Treatments are done in a series. Results appear over several months.
Alma TED
Newer technology. AlmaTED uses ultrasound and air pressure to deliver growth compounds deeper into the scalp.
No needles. No pain. No downtime.
Can be used alone or combined with other treatments.
When a Hair Transplant Makes Sense
Medical treatments work best for maintaining existing hair. They can regrow some lost hair, particularly where follicles are miniaturized but still alive.
For areas that have been completely bald for years? Medical treatments won’t bring those back.
That’s where hair transplantation comes in.
Modern FUE techniques can achieve natural results with minimal scarring. The CIT method I developed focuses on preserving stem cells in the donor area, which allows for better healing and even some donor regeneration.
The ideal approach for many patients: transplant combined with ongoing medical therapy. Restore what’s gone. Protect what’s left.
Lifestyle Changes That Help
Stress Management
Given what we know about cortisol, this matters.
What works:
You don’t need to eliminate all stress. That’s unrealistic. But managing chronic, unmanaged stress supports both hair retention and regrowth.
Sleep
Sleep is when your body repairs, including your follicles.
Chronic sleep deprivation elevates cortisol. Disrupts hormonal balance.
Sleeping less than 6 hours consistently? Improving sleep might be one of the most impactful changes you can make.
Exercise
Improves circulation throughout your body, including your scalp. Helps regulate cortisol.
Doesn’t need to be intense. Regular moderate activity provides benefits.
Scalp Care
External damage doesn’t cause pattern hair loss. But it can make thinning more noticeable.
Avoid excessive heat styling. Don’t wear tight hairstyles that pull (traction alopecia is real). Protect from sunburn. Use gentle products.
Nutrition: What the Research Actually Shows
Here’s the truth about hair supplements. They only help if you’re deficient.
Taking extra vitamins when your levels are normal? Won’t make your hair grow faster.
Get Tested First
Before spending money on supplements, get bloodwork:
- Ferritin (iron stores)
- Vitamin D
- Thyroid panel
- Complete blood count
- Zinc (if deficiency suspected)
Address actual deficiencies. Don’t guess.
The Evidence on Key Nutrients
Iron
Helpful if you’re deficient. If you’re not, extra iron won’t help and can be harmful in excess.
Vitamin D
If levels are low (below 30 ng/mL), supplement. Optimal range for hair appears to be 40-60 ng/mL.
Biotin
Here’s the controversial one.
Biotin deficiency causes hair loss. True. But actual deficiency is rare in people eating normally.
According to peer-reviewed research on vitamins and hair loss, there’s no evidence biotin supplements help people who aren’t deficient.
Worse: high-dose biotin interferes with lab tests. Thyroid panels, cardiac markers, pregnancy tests. Can lead to misdiagnosis.
The ISHRS advises caution with biotin supplements for this reason.
Zinc
Supplement only if testing shows deficiency. Too little OR too much causes problems.
Foods That Support Hair Health
Instead of supplements, focus on nutrient-dense eating:
- Protein: eggs, fish, poultry, legumes
- Iron: red meat, spinach, lentils
- Omega-3s: salmon, sardines, walnuts
- Zinc: oysters, beef, pumpkin seeds
- Vitamin D: fatty fish, egg yolks, sun exposure
What Doesn’t Work (Save Your Money)
Unproven Supplements
The supplement industry is largely unregulated.
Red flags:
Essential Oils
Some studies show modest effects for rosemary oil or pumpkin seed oil. Evidence is weak compared to FDA-approved treatments.
If you have pattern hair loss, these won’t be sufficient alone.
Scalp Massage
Feels good. May slightly improve circulation.
No strong evidence it prevents or reverses hair loss. Fine as part of a routine. Don’t expect significant results.
Expensive Shampoos
No shampoo regrows hair. Full stop.
Some contain ketoconazole (mild anti-androgenic effects) or caffeine (may extend growth phase slightly). Effects are modest at best.
Use a gentle shampoo for your scalp type. Don’t spend a fortune expecting miracles.
When to See a Specialist
Consider a consultation if:
- Progressive thinning or receding hairline
- OTC treatments haven’t worked after 6-12 months
- Sudden, severe shedding
- Unsure what’s causing your hair loss
- Interested in medical treatments or transplantation
- Hair loss affecting your confidence
A specialist can diagnose your specific type of hair loss. Recommend appropriate testing. Create a personalized plan.
At ForHair, I provide comprehensive evaluations. We consider your hair loss pattern, medical history, goals, and lifestyle.
We offer the full range: medical therapy, regenerative treatments like CRP and stem cells, and advanced FUE transplantation.
Hair Growth F.A.Q’s
Can stress-related hair loss be reversed?
Yes, usually. Telogen effluvium is typically temporary.
Once the stressor resolves and you address any deficiencies, hair regrows within 6-12 months.
Chronic stress can worsen pattern hair loss. But managing stress combined with appropriate treatment helps.
How long until I see results from treatment?
Most treatments need 3-6 months before visible improvement.
Hair grows about half an inch per month. Treatments need time to shift follicles from resting to active growth.
Patience and consistency are essential.
Do vitamins actually help hair growth?
Only if you’re deficient.
Vitamin D, iron, and zinc can support growth if your levels are low. Taking extra when you’re not deficient won’t help. Can sometimes cause problems.
Get tested before supplementing.
Can you regrow hair in completely bald areas?
Medical treatments work best where follicles are miniaturized but still present.
For areas that have been completely bald for years, a hair transplant is typically the most effective option.
Transplanted follicles come from DHT-resistant areas and continue growing in their new location.
What’s the most effective treatment for male pattern baldness?
For most men, combination therapy works best.
Finasteride or dutasteride to block DHT. Minoxidil to stimulate growth. Potentially regenerative treatments like CRP.
For more advanced loss, a transplant can restore density where medical treatments alone aren’t enough.
Take the Next Step
Hair loss is progressive. The earlier you address it, the more options you have.
If you’re ready to understand what’s causing your hair loss and explore treatment options, schedule a free consultation with ForHair.
We’ll evaluate your situation. Explain what’s realistic. Create a plan tailored to your goals.
References
- Almohanna HM, Ahmed AA, Tsatalis JP, Tosti A. The Role of Vitamins and Minerals in Hair Loss: A Review. Dermatol Ther (Heidelb). 2019;9(1):51-70. https://pmc.ncbi.nlm.nih.gov/articles/PMC6380979/
- Choi S, Zhang B, Ma S, et al. Corticosterone inhibits GAS6 to govern hair follicle stem-cell quiescence. Nature. 2021;592(7854):428-432.
- Harvard Stem Cell Institute. How chronic stress leads to hair loss. 2021. https://www.hsci.harvard.edu/news/how-chronic-stress-leads-to-hair-loss
- ISHRS. Guide to Best Vitamins and Minerals for Hair Growth. 2025. https://ishrs.org/patients/treatments-for-hair-loss/nutrition-and-vitamins/
- Hadshiew IM, Foitzik K, Arck PC, Paus R. Burden of hair loss: stress and the underestimated psychosocial impact of telogen effluvium and androgenetic alopecia. J Invest Dermatol. 2004;123(3):455-457.
- Guo EL, Katta R. Diet and hair loss: effects of nutrient deficiency and supplement use. Dermatol Pract Concept. 2017;7(1):1-10. https://pmc.ncbi.nlm.nih.gov/articles/PMC5315033/
- Telogen Effluvium. StatPearls. NCBI Bookshelf. 2024. https://www.ncbi.nlm.nih.gov/books/NBK430848/
- The role of psychological stress in hair loss: A review. JAAD Reviews. 2025. https://www.jaadreviews.org/article/S2950-1989(25)00094-7/fulltext
