Postpartum Hair Loss: Why It Happens & What To Do About It
Written in collaboration with Erika Noernberg, owner of Ritual Hair and Makeup Studio.
The hair loss that many women experience postpartum can be distressing, overwhelming, and even traumatic. Losing your hair at any time can be upsetting, but especially one where there are so many big changes happening and your body has gone through immense transformation.
Many new moms are wondering if postpartum hair loss is normal (yes, but to an extent), if and when it will stop (it should), and if there’s anything they can do about it (yes, lots!).
So while you may feel desperate right now, take a deep breath and read on. There’s lots of hope to restore your beautiful locks- even creating thicker, stronger, and shinier hair than you’ve ever had before!
And bonus? When you support healthy hair growth from the roots (no pun intended), you’re also deeply nourishing your body and caring for yourself- things you absolutely need postpartum and into motherhood.
Disclosure: This post contains some affiliate links, meaning I get a commission if you decide to make a purchase through my links, at no cost to you.
What is postpartum hair loss and why does it happen?
Postpartum hair loss- also referred to as postpartum “alopecia” or “telogen effluvium”- is the loss of hair from the scalp that typically begins around 2-5 months postpartum.
This shedding happens due to certain hormonal changes that occur postpartum and therefore, is normal! In fact, it’s estimated that around 50% of new moms experience this shedding, but it’s likely that more do but just don’t notice it (we know of course, a lot of odd things can be chalked up to part of the experience of being a mom!)
Our hair follicles regularly go through natural cycles of growth and rest- with most of our hair growing at any one time and a small percentage in a resting phase. Every few months, the resting hair falls out to allow for new growth to come in!
Pregnancy, however, impacts this growth cycle in a way that leads to less loss during pregnancy and more during postpartum.
More specifically, certain hormones that rise during pregnancy including progesterone and thyroid cause hair follicles to remain in the anagen- or hair growth- phase for longer. (You may notice that during pregnancy, your hair doesn’t shed as much and overall feels thicker and more voluminous).
But once you give birth, hormone levels drop, causing hair follicles to enter a phase of hair loss, which typically continues for an average of 6-24 weeks (1). There’s some variation due to bioindividual factors but the good news is that it’s temporary!
Some do believe there are also underlying emotional reasons for postpartum hair loss, too- which are interesting to explore.
For one, hair has historically been associated with power, strength, and vibrancy. It’s a common metaphor for life, for beauty, and sensuality. So temporarily losing one’s hair in the postpartum period can symbolize a loss or change in any of these things.
Hair loss can also symbolize a “shedding” of parts of your old self, which is a common piece of matrescence (the process of becoming a mother). It may also symbolize the body releasing trauma that’s been stored in the tissues.
And German New Medicine (GNM), which is rooted in the belief that “every disease originates from a shock or trauma that catches us completely by surprise,” connects hair loss as a result of a separation conflict- either not wanting to separate or wanting to but not being able to!
There are various ways to interpret this but a few interesting ones:
The hair is no longer being caressed or stroked- perhaps the maiden has become a mother and is not being mothered or she’s not being cared for by others in the way she naturally needs in this season
The time when postpartum hair loss typically occurs often coincides with the end of the fourth trimester, which has been said to be a natural extension of pregnancy where baby and mom are stilled viewed as one being
The time when postpartum hair loss typically occurs is also commonly when moms are going back to work, physically separating from their babies and for longer periods than they may be ready for
These are just philosophies of course and these may not ring true for you, but they can be thought-provoking to explore and may even be validating.
Lastly, some moms do experience hair loss after weaning from breastfeeding, which can be due to hormonal changes but may also be related to stress and emotional aspects of this process. Again, this should be temporary.
How do you know if your postpartum hair loss is abnormal?
Fundamentally, postpartum hair loss is normal- but only to an extent. Keep in mind that society typically normalizes intense and debilitating symptoms that actually are not normal.
Some red flags when it comes to postpartum hair loss:
It continues for longer than 6 months/beyond 1 year postpartum
You don’t see new growth (little baby hairs) even after it’s stopped
It worsens with each pregnancy
You have other symptoms present along with it like fatigue, irregular cycles, feeling cold/having cold hands and feet, insomnia, weight gain, or sugar cravings
More dramatic or extended hair loss can be contributed to:
Under-eating
Nutrient insufficiencies
Chronic stress/burnout
Low thyroid function
Autoimmunity
Hormonal imbalance (such as estrogen dominance, excess androgen hormones- common with PCOS of adrenal depletion)
Toxic exposure (like heavy metals, halogens like flouride, etc.)
Supporting hair growth and health through nutrition
While it may not be possible to totally prevent postpartum hair loss, there’s lots you can do to reduce the severity and help with regrowth!
It’s very important to remember that hair is a body tissue, and therefore, it- like any other tissue- requires energy and nutrients to grow and repair. Beyond what’s normal during postpartum, hair loss is typically a metabolic issue!
So especially before you waste your money on a “hair, skin & nails” vitamin, biotin supplement, or some expensive hair-growth pill you get an ad for on Instagram, make sure you’re focusing on these foundations:
1. Fuel your metabolism appropriately by eating enough food.
Too many new moms under-eat- whether intentionally via dieting to lose the “baby weight” or, more commonly, unknowingly. Postpartum can be overwhelming and motherhood is demanding- it can be too easy to under-estimate your needs and not fuel yourself sufficiently because you’re distracted.
But If we are undernourished, our hair is the last place our body cares about bringing energy and nutrients to. It wants to prioritize what’s essential for survival!
Setting yourself up for consistent nourishment may mean doing some food preparation ahead of time, asking for help, outsourcing grocery shopping or meal prep, and/or relying on some pre-packaged foods for convenience (there are plenty of nutrient-dense, minimally processed options out there!) - whatever works for you, prioritize it!
Don’t feel guilty for putting your needs first, too- your baby needs a nourished mama! (And don’t be shy to share this post with your loved ones if you’re in need of more help).
What’s “enough”? It depends on each woman however, no less than 2,000 calories for a postpartum mama. Most need around 2,400-2,600 calories/day at least. (You can estimate your needs with this calculator) If you’re active and/or are breastfeeding, your needs are increased even more.
2. Support healthy blood sugar balance by consuming regular, balanced meals and snacks.
This falls under the umbrella of eating enough, but it’s worth highlighting on its own because of how important it is for your blood sugar which therefore, also means your energy, mood, hormones, and overall metabolic health.
Erratic blood sugar is a major stressor for the body. To support a healthy balance, you firstly want to pair protein + carbs (+ fat if not already present) at all meals and snacks- this also helps you get a variety of important nutrients in.
And secondly, when it comes to meal timing, this means eating breakfast when you wake up (not after coffee, not after you’ve cleaned up, and not until after the baby is napping!). And then throughout the day, try to eat every few hours. Listen to your body- especially if you feel ravenous, eat!
3. Nourish hair health by prioritizing foods rich in supportive nutrients.
Not only does pregnancy use up a lot of nutrients (and can take lots from mama to give to her baby), but stress does, too. So postpartum can commonly become a depleted time, which will impact hair growth but many other things like energy, digestion, mood, brain function, and more.
Focusing on nutrient-rich (whole, minimally-processed, close to their natural state) foods is a great strategy for maximizing not just your intake of vitamins and minerals, but also your absorption of them.
There’s no one nutrient that isn’t important postpartum, but a few notable ones when it comes to the hair include:
Fat soluble vitamins (A, D, E, & K) which support healthy hormones (especially the thyroid) and growth and maintenance of body tissues (including hair)
Found in their most usable forms in animal foods such as meat, poultry, organ meats, fatty fish, shellfish, high quality dairy, etc.
Foods rich in these vitamins are also usually rich in essential fatty acids, which are also important for hair health. (Nature is smart enough to package them together!)
B vitamins which help with energy production and production of red blood cells to support hair follicles
Found in foods such as bee pollen, beef liver, eggs, dark leafy greens, Brewer’s yeast, and royal jelly
Vitamin C which has many important functions but notably, acts as an antioxidant and supports production of collagen, a key component of hair
Found in foods like citrus fruits, berries, organ meats, and cruciferous vegetables
Minerals- especially potassium, sodium, copper, zinc, iodine, and selenium- which support energy production and adrenal and thyroid health among their many other roles!
Found in foods such as tropical fruits like papaya and pineapple, coconut water, bee pollen, organ meats, shellfish like oysters, and seaweed
Minerals overall act like spark plugs in the body, supporting foundational metabolic processes. Focusing on them postpartum is an amazing strategy for not only replenishment, but overall revitalization.
Read more about replenishing your body in this season here.
4. Utilize high-quality food and herbal supplements help nourish you and if needed, support the root causes of hair loss.
Especially if you struggle to eat enough overall or just get all your nutrient bases covered, supplements can be really helpful in this season! But this will go beyond a basic multivitamin- even prenatal or even postnatal-focused blend. Even though these tend to have really cool marketing that tells you they’re just what you need, the reality is that no blend is going to have exactly what each individual woman requires because we’re so unique! Plus, most multivitamins including prenatals include synthetic forms of vitamins and minerals which simply are not absorbed by the body as well as those from real food.
Bioavailable (absorbable and usable) forms of nutrients which will always be best found in food, including food-based supplements! There are many that can be utilized postpartum to replenish and support hair health including dessicated beef liver, cod liver oil, grass-fed collagen, dessicated oysters, fruit-based vitamin C like camu camu or acerola cherry or a blend like this one, and moringa. Adrenal cocktails are another amazing food-based “supplement” that can be so supportive postpartum!
Herbs are another amazing supplement category especially for postpartum and can help provide nutrients plus support the hair in many ways- i.e. by helping with blood building and/or flow, supporting the adrenals or thyroid, helping with inflammation, etc. You can consume these in a variety of ways too, from cooking with them to making teas or utilizing tinctures and more.
Some notable herbs for postpartum hair health include:
Rosemary
Nettles
Burdock
Alfalfa
Red clover
Horsetail
He shou wu
Gotu kola
And some specific herbal blends that can directly support the hair include:
Organic Olivia Mane Magic (not safe for nursing)
Lastly, because stress is often a trigger for continued and/or extreme hair loss among other symptoms postpartum, supplementation to specifically help you adapt and recover in the face of increased stress can also be helpful! If you’re depleted, focusing on the foundation of nutrition and key vitamins and minerals is key, but additional supplements to assist this specific area include:
Jigsaw Adrenal Cocktail Mix (if you’d rather not DIY your own recipes)
High quality magnesium- glycinate is preferred but before oral supplementation, trying topical forms (like lotion or magnesium baths) can be a great strategy for new moms.
Pinpointing your own personal root causes can be very helpful in guiding your supplementation and overall diet, which is why working with a practitioner is recommended.
Please consult with your healthcare provider before taking any supplements. Ideally, work with an herbalist who specializes in this season of life, particularly if you’re breastfeeding and/or have specific medical concerns.
Explore potential root causes: How functional testing can help
Postpartum hair loss is normal to a degree, but when it isn’t, throwing a bunch of random things at it isn’t going to necessarily be helpful. You need to know what’s going on below the surface.
Learning more about your body and its function through lab testing is a great way to get some answers and learn what’s driving your hair loss including:
Basic blood work: Your primary care doctor will likely order panels as part of a routine check-up but you can also request them including: a complete blood count, metabolic panel, and and lipid panel.
A full thyroid panel: Most doctors will only run TSH and maybe T4, but this does not tell much about thyroid function and usage! Be sure to request a full panel that includes: TSH, free and total T4, free and total T3, reverse T3, and TPO and TgAb antibodies (especially to help rule out postpartum thyroiditis). If not, you may be able to order your own labs depending on where you live, but you’ll want a practitioner who knows how to interpret the results!
Functional tests: These more comprehensive labs look at a wider range of markers and even go beyond testing blood to get a clearer picture of what’s going on inside your body.
Some of my favorite labs for postpartum include:
HTMA (hair tissue mineral analysis) to look at mineral levels, metabolic health, stress handling, thyroid function, and heavy metals especially
Full Monty panel to look at the full story of iron (anemia is commonly diagnosed postpartum but isn’t just about low iron), including potential inflammation and deficiencies in supportive nutrients
GI-MAP, a comprehensive stool analysis that looks deeply at digestive function and the gut microbiome, including if there are any pathogens present like parasites or candida. This one’s typically recommended when there are GI symptoms and/or a history of gut dysfunction.
Most conventional doctors aren’t trained in and therefore don’t utilize functional tests, but many functional providers do. You can learn more about my approach and the services I provide here.
Last but not least, give your hair and scalp some extra love.
1. Prioritize simple self care, particularly cleaning and brushing.
This can be easier said than done, especially in the first couple months, but that you-time is vital and it doesn’t need to be time-consuming or complicated, especially when it comes to your hair.
Firstly, just have a basic routine for hair washing and brushing. Schedule 1-2 wash days a week to make sure you're cleansing and conditioning properly. Massage your scalp while shampooing to help remove dead skin cells and stimulate the hair follicles- you can use an inexpensive silicon brush in the shower.
Secondly, although most of us don’t skip this part, it can be easy to rush through, but hair brushing matters! It helps to stimulate the hair follicles, promotes circulation in your scalp, and distributes your hair's natural oils to the midshaft and ends, which will help to moisturize and protect them.
It's important to detangle hair from the bottom up and be gentle. Use a wet brush for detangling and then after you're thoroughly knot-free, take a boar bristle or paddle brush and brush from your scalp down, brushing in all different directions.
You can also take just 5 minutes at night to apply a silicone-free oil for nourishment like Mend It from mid-shaft to ends and then put your hair in a braid. Braids are such an easy way to style your hair postpartum, especially because you can leave them in for a while (one less thing to think about), they don’t cause breakage or friction, and keep your hair out of your face and away from baby’s little fingers.
2. Switch to a non-toxic, gentle shampoo & moisturizing conditioner.
The scalp may go through some changes after pregnancy- it may become more oily or dry (many experience dandruff along with hair loss). Using a gentle shampoo will help to normalize the scalp and help it get back to balance on its own. You want to choose a shampoo without any harsh surfactants like words with sulfates and sulfolaurate such as Under Luna Warrior Shampoo or New Wash.
When it comes to conditioner, a nourishing one is key especially if your hair feels dry and brittle. Opt for conditioners with little to no silicones that have moisturizing agents like aloe, coconut oil and other cold pressed oils to keep moisture retained in your hair strands like Under Luna Revive Conditioner.
You can also use a rosemary hair rinse or hydrosol after conditioning. This herb has an affinity for the hair and scalp so using a rinse like Hair We Grow or even making your own can help promote hair growth and make the scalp more balanced.
3. Use a nourishing scalp oil or serum weekly.
A scalp oil designed to promote hair growth is a great way to increase circulation and give your scalp an extra dose of vitamins and minerals. Not all are created equal though; you want it to be silicone-free and formulated with supportive herbs and cold pressed oils like Ritual Botanical Beauty Herbal Beauty Oil, Under Luna All Things Oil, Hui Hui Essentials Scalp Rescue Oil
4. Lay off the heat to give your locks a break.
It’s likely you won’t have as much time to style your hair as a new mom so you may do this unintentionally, but avoiding applying heat like using a curling or flat iron and even blow dryer can help your hair revitalize faster. Braid it or let it air dry instead- you can use a leave-in conditioner and an oil to lock in moisture.
5. Be gentle with wet hair.
Hair is particularly fragile during this time so try not to sleep on wet hair, brush your hair when wet, or throw it up in a wet bun as this can cause much more breakage.
Using a microfiber towel or turban twist is a great way to help hair to air dry. You can apply products first and then twist your hair up in a towel. It can stay in for however long you need (just don't fall asleep with it on as the hair and scalp need to breathe). Sleeping instead on a silk pillowcase can be helpful- it sounds simple but it’s actually a really effective way to reduce breakage and hair fall.
6. Treat yourself to a haircut and an in-salon protein treatment.
A postpartum haircut can be really cathartic- some time for some self care and opportunity to let the new growth emerge! A new style like adding some layers may help your hair look fuller if it feels thin or bangs can hide loss in the front, but even just a trim to get the dead ends off is helpful.
There’s actually real reasons why new moms typically chop their hair or get a brand new style- for one, when we’re going through a period of transition, a haircut makes us feel more like our “new” selves and also brings a feeling of control. A haircut (especially when accompanied by a nice wash, scalp massage, and blowout) provides a nice release of feel-good hormones. And lastly, hair also can store our stress and trauma, so a good cut can help us release!
In-salon protein treatments are another amazing tool. Protein is a building block of our hair’s internal structure. Therefore, a treatment gets into the hair shaft to make up the missing protein wholes, and restores the integrity of the hair. (If you can’t get to the salon, K18 makes an at-home leave in protein treatment, just make sure not to over use it.)
If you’re local to the Westchester/Rockland/NYC area, book a treatment with Erika at Ritual Hair and Makeup Studio!
Overall, postpartum hair loss can feel really scary, but hopefully your mind is at ease now knowing that it’s fairly normal and temporary and no matter what, there are plenty of things in your control to help restore your vibrant, healthy, glowing head of hair!
Be patient with your body and the healing process and support yourself as best as you can during this season- without feeling ashamed if you need to reach out for help!
If you need more guidance on navigating postpartum symptoms and properly nourishing and revitalizing your body, apply to work with me 1-1. And for holistic, root-caused-focused haircare, connect with Erika.