Perfect Diet to Fight Hair Loss in Female

Diet to Fight Hair Loss in Female

Hair loss is one of the most common and distressing problems in both males and females, unlike men, about one-third of women encounter hair loss at some time in their lives. Hair loss in women is deeply deplorable compared to men because it is less socially and culturally acceptable for them.

Alopecia can potentially affect the emotional and mental well being o

Diet to Fight Hair Loss in Female

f anyone, it can severely impact the quality of one’s life.

Hair loss in general is called androgenic alopecia, it starts with gradual thinning, followed by diffuse hair loss. Unlike man, a woman’s hairline does not recede, and they never become bald. Hair loss can be frustrating and there can be many potential causes like underlying medical illness, medications, physical or emotional stress.

It is vital to see a dermatologist, in case you notice unusual hair loss. Emotional stress should always be addressed by a therapist.

The pattern of female hair loss

Ludwig classification is used to explain the pattern of female hair loss.

The pattern of female hair loss

The pattern of female hair loss

Type I –

it includes minimal thinning, it can be easily camouflaged with hairstyling techniques.

Type II –

it includes a decrease in volume of hair, and it is characterized by widening of the mid-line partition.

Type III –

it includes diffused thinning, and the scalp is easily visible.

Almost every woman will develop some degree of androgenic alopecia, it usually starts after puberty but becomes noticeable around menopause. The probability of female hair loss increases with age, and its risk is higher for the ones who have a hereditary. Before we understand androgenic alopecia, let us first understand the life cycle of a hair.

life cycle of a hair

life cycle of a hair

Each hair develops from a follicle, it is a small and narrow pocket in the skin. Each hair undergoes 3 phases.

1. Anagen(active growth) –

this phase lasts for almost 2 to 7 years

2. Catagen (transition phase) –

this phase lasts for almost 2 weeks, during this phase the hair shaft separates from the Hair follicle

3. Telogen (resting phase) –

this phase lasts for almost 3-4 months, it ends with the shedding of the hair.

Androgenic alopecia

Also known as androgenetic alopecia, it is a common form of hair loss. It is found both in man and in woman, though the pattern of baldness varies accordingly. This form of hair loss is related to a hormone called androgen especially dihydrotestosterone. An increase in levels of androgens leads to a shorter cycle of hair resulting in shorter and thinner hair.

Additionally, this is accompanied by delayed growth of new hair. Multiple factors like- PCOS, menopause, pregnancy, and birth control pills can cause androgenic alopecia. Other probable causes can be Telogen Effluvium (hair loss post-trauma like childbirth, malnutrition, surgery, and extreme stress), Anagen Effluvium(hair loss associated with chemotherapy), Alopecia Areata(hair loss associated with inflammatory reaction), Traction Alopecia(hair loss associated with localized trauma due to tight hairstyles).

Vitamin supplements for hair loss

Telogen Effluvium is a type of hair loss which is associated with malnutrition, it can be easily treated with the help of vitamin and mineral supplements such as Vitamin C, niacin, iron, biotin, and zinc. Biotin is a water-soluble vitamin, it is believed to promote hair growth. It also enhances the thickening of hair and controls hair loss.

Top foods to prevent hair loss

A good diet has the potential to prevent hair loss. Likewise, it will also promote hair growth and improves the quality of hair. Include a variety of well-balanced food in your diet,


Nuts are a good source of omega-3 fatty acids, vitamin E, copper, biotin, and iron. These vitamins and minerals are vital for healthy hair, they promote hair growth and prevents hair loss. Especially walnuts are full of omega 6 fatty acids, they are a good source of zinc, iron, and some trace of selenium.


Oysters are rich in zinc

Sweet potato

Sweet potatoes are a powerhouse of vitamins and minerals like – omega 3 fatty acid, potassium, phosphorus, magnesium, zinc, vitamin A, B, C, E, and K.


Eggs are a great source of protein, essential vitamins, selenium, sulfur, and zinc.




Spinach is a good source of iron, folate, vitamin A and beta carotene.
Likewise, vegetables like Carrots, green peas, prunes, are a good source of Vitamin A, which is vital for the nourishing scalp. They improve the quality of hair and prevent hair loss.

Avoid hair mistakes

We often commit hair mistakes like – over usage of hair sprays, hair gels, and creams. These styling creams are often loaded with harsh chemicals, which are harmful to the scalp. Abstain frequent changing of shampoo and conditioner. Choose a mild shampoo and protect your scalp from sun, pollution, rainwater, and dust. Excess humidity will cause brittle hair and result in unwanted breakage.

Avoid over-styling your hair, heat tools can damage your hair and result in hair loss. Reduce the use of flat irons and blow dryers. Tight hair bands can cause traction alopecia, avoid hair extensions.

Reduce stress

Adopt a healthy lifestyle, reduce stress, and engage in regular exercise. Practice meditation and deep breathing exercises.

Dr. Reena Prajapat
Dr Reena Prajapat is a dentist, she post graduated in hospital management from Apollo Institute of hospital Administration, Hyderabad. Her strong belief in natural and home remedies lead her to Pursue bachelor in naturopathy.