Hair Loss

A balanced diet rich in protein, iron, zinc, selenium, biotin, folate, B12, and vitamin D is crucial for preventing hair loss. Main foods that provide these nutrients include fatty fish (salmon, sardines), eggs, chicken, and red meat, milk and yogurt, dark green leafy vegetables (spinach, kale, broccoli), legumes (beans, lentils), hazelnuts, almonds, walnuts, chia and flaxseeds, avocados, oranges, kiwi, and strawberries. Biotin and other B vitamins help with protein synthesis and strengthen hair follicles, while iron and zinc deficiencies both increase hair loss and slow new hair growth. Additionally, foods rich in omega-3s and antioxidant-rich fruits and vegetables protect hair follicles against free radicals, supporting healthy hair growth.

Excessive hair loss can often be a symptom of an underlying condition; it can occur following genetics, hormonal changes (menopause, pregnancy, thyroid disorder), stress, serious illnesses, severe nutritional deficiencies (such as iron, vitamin D, B12, biotin, and zinc), infections, medication side effects, surgery, or physical shocks like high fever. While the most common cause of permanent hair loss in men and women is genetics (androgenetic alopecia), if sudden and excessive hair loss is widespread, other causes such as thyroid disease, iron deficiency, autoimmune diseases (alopecia areata), fungal infections, or severe stress should be investigated. Certain medications (chemotherapy, antidepressants, blood pressure medications) and chemical/thermal treatments that irritate the scalp can also cause excessive hair loss. If you experience severe hair loss, it's helpful to seek medical attention from a dermatologist or other specialist.

While the most common cause of hair loss at a young age is genetic predisposition (androgenetic alopecia/male-pattern or female-pattern baldness), hormonal changes (puberty, thyroid disorder), stress, sudden weight changes, inadequate or unbalanced nutrition (especially iron, vitamin D, and biotin deficiencies), rapid weight loss, scalp infections, autoimmune diseases (alopecia areata), medication use, and excessive chemical/heat exposure can also affect young people. Tying hair tightly, excessive use of hair styling products, and intense psychological stress can also lead to temporary or cyclical hair loss. Hair loss is more common in those with a family history of early hair loss or underlying hormonal or systemic diseases.

If you experience excessive hair loss, you should first consult a dermatologist to determine whether there is an underlying cause (hormonal, nutritional, stress, or infection). A blood test and hair follicle examination should be performed to assess vitamin and mineral deficiencies, thyroid levels, and iron levels. To reduce hair loss, focus on a healthier diet rich in protein, iron, zinc, biotin, and vitamin D. Reduce exposure to heat and chemicals, wash and comb your hair gently, and avoid tight hairstyles. If hair loss is severe in a short period of time, if there are sores or itching on the scalp, or if the loss also affects other hairs such as eyebrows or eyelashes, medical attention should be sought.

Stress-related hair loss (telogen effluvium) is characterized by sudden, widespread hair loss, which begins approximately 2-3 months after factors such as intense stress, illness, surgery, or emotional crisis experienced several months ago. Generally, the hair thins and thins, the scalp appears healthy, and there are no other symptoms (itching, redness, sores, etc.). The most important way to recognize this is if the hair loss begins widespread across the entire scalp, if daily hair loss suddenly increases, and if visible shedding occurs 2-3 months after the stressful event. A doctor can use practical methods like the "pull test" to diagnose hair loss and inquire about recent stressful events. Stress-related hair loss is often temporary, and with stress management and healthy lifestyle habits, hair usually returns to normal within a few months. However, severe or prolonged hair loss should be treated with medical evaluation and support.

Health problems such as hormonal disorders, thyroid disorders (hypothyroidism, hyperthyroidism), iron deficiency, vitamin deficiencies (especially vitamin D and B12), autoimmune diseases (e.g., alopecia areata, lupus, vitiligo), serious infections, polycystic ovary syndrome (PCOS), diabetes, and severe stress can all cause hair loss. Hair loss can also occur due to fungal infections of the scalp (ringworm), some cancer treatments, cortisone, chemotherapy, and radiation. Especially in cases of sudden onset, patchy, or widespread hair loss, a doctor should be consulted to determine the underlying cause.

Hair loss, especially sudden and noticeable widespread hair loss, rounded or patchy patches opening on the scalp, accompanied by scalp pain, itching, or redness, or accompanied by simultaneous loss of eyebrows, eyelashes, or body hair, is dangerous and likely caused by a medical condition. Furthermore, if you are losing more than 150 hairs daily, if your hair begins to thin and thin significantly, or if your hair doesn't return to normal within a few months, you should consult a dermatologist. Early professional help is recommended, as sudden hair loss, especially in children or teenagers, can be a sign of a serious hormonal, autoimmune, or infectious disease.

The most important vitamins and minerals for reducing hair loss or supporting healthy hair growth are: vitamin D, B vitamins (especially biotin/B7, niacin/B3, and B12), iron, zinc, and vitamins A, C, and E. Deficiency in these can lead to weakened hair follicles, thinning hair, and hair loss. Biotin supports protein synthesis for hair health; vitamin D plays a critical role in hair follicle renewal and growth; and iron prevents hair loss by transporting oxygen to the follicles. Vitamin C helps strengthen hair structure through collagen production, while vitamins A and E contribute to maintaining a healthy and moisturized scalp. Getting these vitamins from natural foods is the best way to maintain hair health, but those with a deficiency can take supplements with a doctor's recommendation.

The scientific methods that make hair thicker and fuller are a balanced and protein-rich diet, a scalp massage that stimulates hair follicles, avoiding chemical treatments as much as possible, and preserving the hair's natural moisture.

For both men and women, regular dietary supplements such as biotin, iron, vitamin D, and zinc, and, when necessary, laser/microneedling treatments administered under dermatologist supervision, are the most effective in thickening hair strands and increasing hair count. Studies have shown that topical hair-thickening shampoos, volumizing conditioners, hair serums, and natural oils applied to the roots (such as rosemary oil) have been effective. However, most of these require patience, regular use, and professional guidance. Expecting complete thickness is unrealistic for genetically fine hair, but general approaches can help hair appear more voluminous and healthy.

Scientifically supported hair care routines and product recommendations that can be applied at home can be summarized as follows:

• Solution or foam containing FDA-approved minoxidil (proven to promote hair growth in men and women; regular and long-term use required).
• Rosemary oil: Massaging a few drops of rosemary oil with a carrier oil into the scalp several times a week has been found to be as effective as minoxidil in clinical studies.
• Regular scalp massage (4-5 minutes a day, massage with light pressure increases blood circulation and stimulates the follicles).
• Biotin, vitamin D, iron and zinc supplements (if deficient, should be taken with a doctor's recommendation).
• A balanced diet rich in protein, vegetables and healthy fats (especially important for keratin, the cornerstone of hair structure).
• Natural moisturizers like aloe vera or coconut oil and gentle shampoos that strengthen the hair fiber.
• Special hair shampoos containing caffeine, niacinamide, ginseng or copper peptide, which have been scientifically proven to be effective.
• Avoid heat applications, chemical treatments, and pulling the hair while it is wet.

Homemade caffeinated masks, onion juice, aloe vera gel, or natural oils (e.g., argan, jojoba, flaxseed) have been reported to be helpful, low-risk methods; however, the effectiveness of each can vary from person to person, and allergy testing should be performed to ensure safety. If these home remedies fail, seeking professional treatments under the supervision of a dermatologist is recommended.

While hair loss naturally continues year-round, scientific studies show that for most people, the most noticeable shedding increases during the fall months (especially between September and November) and, to a lesser extent, in late summer (July and August). This is called "seasonal shedding" and is usually temporary. During this period, the body cyclically puts more strands into the telogen (shedding) phase in response to the intense summer sun and environmental stresses. The lost hair naturally begins to regrow after a while, and the amount of shedding generally returns to normal by winter. If shedding persists outside of the season, it's necessary to investigate a different health problem.

The most important factors for strengthening hair roots are a balanced diet rich in protein, iron, zinc, vitamin D and B vitamins (especially biotin and niacin), regular scalp massage, avoiding permanent or harsh chemical treatments and ensuring that the scalp remains healthy.

Additionally, supplements containing biotin, omega-3 fatty acids, niacin, and iron can be used under the supervision of a doctor if a deficiency is detected. Regular exercise and good circulation are also important for better oxygen and nutrient supply to hair follicles. Avoiding tight hair tying, heat styling, waxing, chemical straightening, and aggressive combing helps protect the follicles.

Whether or not lost hair regrows depends on the cause. In temporary cases—such as those caused by stress, hormonal changes, telogen effluvium, infection, medication, or poor nutrition—hair usually begins to regrow within 3–6 months once the underlying problem is resolved, often returning to its original thickness.

In some autoimmune conditions, such as alopecia areata, or after chemotherapy, hair often regrows, although sometimes the hair color and texture may be temporarily different. In cases of genetically caused male-pattern (androgenetic) hair loss, the lost hair is usually permanent and will not return on its own. However, with early treatment with minoxidil, finasteride, and clinical treatments, some hair may regrow or existing hair can be preserved. When hair follicles are completely lost, natural hair growth is impossible, and in this case, the only permanent option may be a hair transplant.

To determine the type of hair loss, doctors first take a detailed personal and family history, conduct a physical examination, and, if necessary, perform special tests. Clinical evaluations analyze the duration and distribution of hair loss (vertex, forehead, entire head, patchy), whether it's cyclical, and any accompanying symptoms (itching, redness, pain, scaling, nail or body hair loss).

Frequently used tests and examinations:

• Pull Test: The hair strand is gently pulled to check whether there is active shedding.
• Scalp and Hair Analysis: The type, region, thickness and fineness of the hair are examined; miniaturized (thinning) and newly growing hairs are evaluated with a dermatoscope.
• Laboratory Tests: Some blood tests may be performed, including thyroid function tests, iron and ferritin levels, hormones, and B12.
• Scalp biopsy: This may be necessary in rare cases, especially in cases of hair loss that is unknown or causes scarring (forms scar tissue); the hair follicle and scalp are examined under a microscope.
• Light microscopy: Structural defects of the hair strand are investigated.

Male- or female-pattern hair loss (androgenetic alopecia) typically manifests as thinning hair on the crown and forehead; alopecia areata manifests as sudden, round, patchy hair loss; and telogen effluvium manifests as widespread, rapid hair loss across the entire head. Your doctor will determine the type of hair loss based on typical findings and develop a treatment recommendation based on this information.

For the fastest hair growth, it is recommended to regularly add foods full of protein, iron, biotin, vitamins A, C, D and E, zinc and omega-3 fatty acids to the diet; foods such as eggs, oily fish (salmon, sardines, mackerel), red meat and chicken, dark green leafy vegetables (spinach, kale), legumes, nuts (almonds, walnuts, hazelnuts), avocados, red and yellow peppers, oranges, kiwi, strawberries, pumpkin seeds and oats are the options that most support hair growth.

• Protein is the main building block of hair and its deficiency slows down hair growth.
• Foods rich in omega-3 fatty acids (fish, flaxseed, walnuts), iron (red meat, spinach), biotin (eggs, hazelnuts) and vitamin C nourish the hair follicles.
• Zinc (seashells, pumpkin seeds) stimulates hair cell production.
• Vitamins A, C and E help protect hair follicles with their antioxidant effects.

A balanced diet with these nutrients and adequate water consumption is the most critical basis for healthy and rapid hair growth.

Scientific research and dermatology authorities show that the oil that most supports hair growth and whose effectiveness has been proven by clinical studies is rosemary oil ; in comparative studies, rosemary oil has been found to be as effective as over-the-counter minoxidil solution, especially in androgenetic hair loss, and when regularly applied by massaging the scalp several times a week, it seriously supports new hair growth.

In addition, the following natural oils are highlighted in scientific sources for their stimulating effect on hair follicles and contributing to the hair cycle:

• Peppermint oil: Clinical studies have proven its hair growth accelerating effect and have yielded similar results to minoxidil.
• Lavender oil: Has been shown to increase hair growth in animal studies.
• Castor oil: Positive effects on hair hydration, thickening, and follicle health have been observed; more human studies are needed to determine its direct effect on hair growth.
• Tea tree oil: It cleanses the scalp and reduces inflammation, providing a suitable environment for healthy hair growth.
• Pumpkin seed oil: Positive results have been obtained in androgenic alopecia when used orally/as a supplement or applied locally to the scalp.

These oils should be diluted (e.g., mixed with a carrier/vegetable oil) and massaged into the scalp 1–3 times a week. Allergy testing is recommended. Rosemary oil, in particular, is one of the leading natural "hair growth" oils safely recommended in modern medical sources.