Female hair loss: causes, when to see a doctor, and what you can do yourself
Pharmacist Dirk | Founder Metis Supplements
Last updated: 07 April 2026
Key Facts
- Hair loss in women has many different causes, from nutritional deficiencies and stress to hormonal changes and autoimmune diseases. The correct approach depends on the type.
- Telogen effluvium (sudden, diffuse hair loss) is the most common form in women and is almost always temporary. Common triggers include childbirth, crash diets, stress, or illness.
- For telogen effluvium and nutrition-related hair loss, supplements containing L-cystine, L-methionine, biotin, and zinc can support recovery by providing building blocks to the hair follicles.
- Androgenetic alopecia (hereditary hair thinning) and alopecia areata (autoimmune) require medical guidance. Supplements do not address the cause in these forms.
- Consult a doctor if you suddenly lose a lot of hair without a clear reason, develop bald patches, or if hair loss persists for longer than six months.
- Eating a varied diet, avoiding crash diets, stress management, and gentle hair care are valuable for all forms of hair loss.
You're finding more and more hairs on your pillow, in the shower drain, or in your brush. For women, this can be quite confronting. Hair loss in women is more common than you might think, and the causes are very diverse. Some forms are temporary and can be supported by yourself. Others require professional help. In this article, we'll help you understand what type of hair loss you might have, what you can do about it, and when it's best to see a doctor.
How much hair loss is normal?
Everyone loses between 50 and 100 hairs daily. That sounds like a lot, but your scalp typically has 100,000 to 150,000 hairs, so you hardly notice that daily loss. The hair that falls out is replaced by new hair that starts growing from the same follicle.
Only when you consistently lose more than 100 hairs per day, or if you notice your hair visibly thinning, might there be an underlying issue. A simple test: gently pull on a strand of about 60 hairs. If more than 6 come loose, it could indicate increased hair loss.
The hair growth cycle in brief
To understand hair loss, it helps to know how hair grows. Each hair goes through three phases:
The anagen phase (growth phase) lasts two to six years. In this phase, the hair is actively growing and firmly anchored in the follicle. For women, this phase generally lasts longer than for men, which is why women can usually grow their hair longer.
The catagen phase (transitional phase) lasts a few weeks. The hair follicle shrinks, and the hair stops growing.
The telogen phase (resting phase) lasts two to four months. The hair is still loosely in the follicle and eventually falls out when new hair starts growing underneath it.
Normally, about 85 to 90 percent of your hair is in the growth phase. With hair loss, this balance shifts: too many hairs move into the resting and shedding phases simultaneously.
The most common causes of hair loss in women
Telogen effluvium: sudden, diffuse hair loss
This is the most common form of hair loss in women. In telogen effluvium, a large number of hair follicles simultaneously transition from the growth phase to the resting phase. Two to four months after the trigger, you'll notice more hair loss all over your head. Not in one specific spot, but spread out.
Common triggers include:
- childbirth (postpartum hair loss)
- a strict diet or crash diet
- prolonged stress or a major life event
- surgery under general anesthesia
- high fever or severe illness
- starting or stopping birth control pills
The good news: telogen effluvium is almost always temporary. Once the trigger disappears, hair growth usually recovers within three to six months. In this form, targeted nutritional support can accelerate recovery. More on that later.
Androgenetic alopecia: hereditary hair loss
This is the second most common form, also known as female pattern baldness. Unlike men, who experience a receding hairline or bald crown, androgenetic alopecia manifests differently in women. The hair gradually thins around the part and on the crown, while the front hairline usually remains intact.
The cause is genetic and hormonal: the hair follicles are overly sensitive to dihydrotestosterone (DHT), a breakdown product of testosterone. Women also produce testosterone, albeit in smaller amounts. The follicles gradually shrink, causing the hair to become progressively thinner until it eventually no longer grows visibly.
Androgenetic alopecia often begins after menopause, when the protective effect of estrogen decreases, but can also occur earlier, sometimes as early as age thirty.
This is a form for which it is best to see a dermatologist. Supplements cannot address the underlying cause here. A doctor can prescribe treatments such as minoxidil, which stimulates hair follicles. On the OLVG website, you can find more information about the diagnosis and treatment of androgenetic alopecia.
Hair loss around menopause
Menopause brings significant hormonal shifts. The decline in estrogen and progesterone, hormones that support hair growth, can lead to thinning hair. At the same time, the relative influence of androgens increases, which can affect the follicles.
Additionally, many women experience more stress and sleep problems around menopause, which can itself trigger telogen effluvium. So, it's not always easy to pinpoint the exact cause.
Consult your GP or gynecologist if you experience significant hair loss during menopause. They can check your hormone levels and assess whether hormone therapy or other treatments are advisable.
Postpartum hair loss
During pregnancy, your estrogen levels rise sharply. As a result, more hairs than normal remain in the growth phase, making your hair feel fuller and thicker. After childbirth, these hormone levels drop rapidly. The result: all those hairs that were in the extended growth phase now simultaneously transition to the resting phase and fall out two to four months later.
This is a classic example of telogen effluvium and it's completely normal. For most women, hair fully recovers within six to twelve months. Still, it can be alarming to suddenly lose clumps of hair.
What you can do: ensure your body has enough building blocks for hair recovery. During and after pregnancy, your reserves are often depleted, especially iron, zinc, and B vitamins. A targeted supplement can replenish these deficiencies and support recovery.
Hair loss due to nutritional deficiencies
Hair cells are among the fastest dividing cells in your body. They are therefore particularly sensitive to deficiencies in essential nutrients. The most common deficiencies that cause hair loss:
Iron. Iron deficiency (with or without anemia) is one of the most underestimated causes of hair loss in women, especially in women with heavy menstruation or a plant-based diet.
Zinc. Plays a role in cell division in the hair follicle and in keratin synthesis.
Biotin (vitamin B8). A cofactor in keratin production. A true biotin deficiency is rare, but suboptimal levels are more common.
L-cystine and L-methionine. The sulfur-containing amino acids that form the building blocks of keratin, the structural protein of hair.
Vitamin D. Growing research indicates a link between low vitamin D levels and hair loss.
In this type of hair loss, supplements can actually make a difference, provided they contain the right combination of building blocks. Read more in our article on vitamins for hair loss.
Hair loss due to stress
Chronic stress increases your cortisol levels. Cortisol not only disrupts the hair growth cycle but also depletes your reserves of zinc, magnesium, and B vitamins more quickly. The result is a double effect: stress itself pushes hair into the resting phase, and the nutritional deficiencies caused by stress inhibit recovery.
You can read more about this in our article on hair loss due to stress.
Alopecia areata: an autoimmune disorder
In alopecia areata, the immune system mistakenly attacks healthy hair follicles. This causes round, sharply defined bald patches, usually on the scalp, but sometimes also in the eyebrows or beard. It is estimated to affect about 2 percent of the population at some point.
In most cases, hair regrows spontaneously within one to two years, but the course is unpredictable. Always consult a dermatologist for alopecia areata. Supplements have no effect on the underlying immune mechanism here. More information about this condition can be found on gezondheid.be.
Thyroid problems
Both an underactive thyroid (hypothyroidism) and an overactive thyroid (hyperthyroidism) can cause hair loss. The thyroid regulates your metabolism, and if that process is disrupted, it directly affects the hair growth cycle.
A blood test from your GP can rule out thyroid problems. This is one of the first things a doctor will check for unexplained hair loss. Read more about thyroid disorders on Thuisarts.nl.
Other causes
There are other factors that can cause or worsen hair loss in women:
- PCOS (polycystic ovary syndrome): a hormonal disorder where the body produces too many androgens, which can lead to thinning hair on the crown.
- Certain medications: blood thinners, antidepressants, beta-blockers, and retinoids can have hair loss as a side effect.
- Traction alopecia: hair loss due to repeatedly wearing tight hairstyles, such as tight ponytails, braids, or extensions.
- Scalp ringworm infection: a fungal infection that causes bald patches and is treated with antifungals.
When to see a GP or dermatologist?
Not every type of hair loss requires medical help, but in some situations, it is advisable to consult a doctor:
- You suddenly lose a lot of hair without a clear reason.
- You develop round, bald patches.
- Your hair loss is accompanied by other symptoms such as fatigue, weight gain, or an irregular cycle.
- You notice your hair has been gradually thinning for longer than six months.
- You are younger than 30 and experience significant hair thinning.
A GP can do basic blood tests (thyroid, iron, ferritin, vitamin D, hormones) and may refer you to a dermatologist. On the Thuisarts.nl website, you'll find reliable information on when to take action.
When can supplements help?
Supplements are not a miracle cure, and they don't help with every type of hair loss. But in the following situations, they can support or accelerate recovery:
Telogen effluvium. When your body is recovering from a trigger (childbirth, stress, diet, illness), your hair follicles need extra building blocks to produce new hairs. A supplement with L-cystine, L-methionine, biotin, and zinc provides precisely these building blocks.
Nutrition-related hair loss. If a deficiency of specific nutrients is the cause, targeted supplementation can address the problem at its source.
Stress-related hair loss. In addition to stress management, a supplement can help compensate for the increased breakdown of zinc and B vitamins.
Thinning hair during menopause. Although supplements don't solve the hormonal aspect, they can provide the building blocks your hair follicles need to function optimally.
Metis Hair & Nails 09 combines L-cystine, L-methionine, biotin, zinc, silicon from bamboo extract, and vitamin B6. These are the building blocks your hair follicles need for keratin synthesis. It is not a solution for hormonal or autoimmune hair loss, but for nutrition- and stress-related hair loss, it can make a noticeable difference.
What can you do yourself besides supplements?
Regardless of the cause of your hair loss, there are a few things you can do yourself:
Eat a varied, protein-rich diet. Hair consists mostly of keratin, a protein. Ensure you get enough protein, vegetables, fruits, and healthy fats in your diet.
Avoid crash diets. Drastic calorie restriction is one of the most common triggers for telogen effluvium in women.
Be gentle with your hair. Avoid tight hairstyles, excessive use of heat styling tools, and aggressive chemical treatments. Damaged hair breaks more easily and can lead to split ends.
Manage your stress. Easier said than done, but chronic stress is a direct trigger. Exercise, sleep, and relaxation make a real difference.
Protect your scalp. If your hair is thinning, your scalp is more vulnerable to UV damage. Wear a hat or cap in bright sunlight.
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