May
You notice it in the shower. On your pillow. Maybe your hairbrush is starting to resemble a furball. Hair shedding is one of those things most of us deal with at some point – and yet it always feels personal. Is it normal? Is something wrong? And can you stop it?
The short answer: shedding is normal. But when it becomes excessive, it could be your body’s way of raising a red flag. Here’s what’s really going on with hair shedding – and how you can reduce it without chasing miracle cures.
Hair Has a Life Cycle. Shedding Is Part of It.
Hair isn’t permanent. Each strand goes through its own cycle that determines how long it sticks around.
There are three key phases:
Anagen (growth phase): This is when your hair is actively growing. It can last from 2 to 7 years depending on genetics. About 85 to 90% of your hair is in this phase at any given time.
Catagen (transition phase): A short, two- to three-week period when the hair follicle begins to shrink. Hair stops growing but doesn’t fall out yet.
Telogen (resting/shedding phase): Hair rests for about 3 months. After that, it naturally falls out, making way for a new hair to grow.
Most of us shed between 50 to 100 hairs a day. If you’ve got longer hair, it just looks like more. But if you’re seeing a sudden increase in shedding – or your ponytail seems noticeably thinner – that’s a clue your natural cycle might be disrupted.
What Causes Hair Shedding to Spike?
Hair shedding can ramp up for a wide range of reasons. Some are internal, some external. Here are some of the most common culprits:
Stress – both physical and emotional. Major surgery, high fevers, chronic anxiety, or even a big life change (hello, new job or breakup) can push more hairs into the telogen phase. The medical term for this is telogen effluvium.
Hormonal changes. Postpartum hair loss is a textbook example. During pregnancy, increased estrogen keeps hairs in the growth phase longer. After birth, estrogen drops and the hair sheds all at once. Hormonal shifts due to thyroid issues, PCOS, menopause, or going off birth control can cause similar patterns.
Iron deficiency. Low iron, even without anemia, is a well-established contributor to hair shedding, especially in women.
Crash dieting or poor nutrition. Your body considers hair “non-essential.” So, if calories, protein, or nutrients are low, your body will redirect resources away from your scalp.
Certain medications. Blood pressure meds, antidepressants, and some acne treatments (like high-dose vitamin A) can trigger shedding.
Scalp inflammation. Dandruff, seborrheic dermatitis, or allergic reactions to hair products can inflame hair follicles and loosen the hair prematurely.
Hairstyle stress. Tight braids, buns, or frequent extensions can cause traction alopecia – a type of hair loss from tension and pulling over time.
Hair Shedding vs. Hair Loss: What’s the Difference?
People often confuse hair shedding with hair loss, but they aren’t the same.
Shedding is temporary. The follicle is still healthy and capable of regrowth. The hair that falls is replaced in the months ahead.
Hair loss means the follicle is damaged or inactive. This might be due to genetics (like male or female pattern baldness), scarring from medical conditions, or prolonged inflammation.
If your part is widening or you see thinning at the temples or crown – and it doesn’t grow back – that might indicate true hair loss, not just shedding. But here’s the tricky part: shedding can look like hair loss when it’s excessive or prolonged. That’s why it helps to understand the causes – and act early.
How Long Does Shedding Last?
In cases like stress or illness, shedding tends to kick in about 2 to 3 months after the event. That delay is why some people don’t connect the dots. Hair that was in the anagen phase suddenly shifts to telogen and falls out later. The good news? In most cases of telogen effluvium, things start to return to normal within 6 months – especially if you remove the trigger or address deficiencies. But chronic shedding that lasts longer than 6 months is called chronic telogen effluvium, and it might need medical attention to rule out underlying issues.
What Actually Helps Reduce Shedding?
There’s no quick fix. But you can absolutely slow shedding and encourage healthy regrowth by supporting your hair’s foundation: your scalp, your nutrition, and your daily habits.
1. Nourish from the inside out.
Protein is key. Hair is made of keratin – a protein built from amino acids. If your diet is low in protein, your hair may pay the price. Make sure you’re getting enough through food or supplements. Iron, zinc, vitamin D, and B vitamins (especially biotin) also play major roles in hair health. A simple blood test can check for deficiencies. But don’t megadose without reason – too much can backfire.
2. Reduce stress where you can.
No, you can’t “think your hair back.” But high cortisol levels do disrupt the hair cycle. Mindfulness, better sleep, exercise, or even talking to someone can help rebalance your system.
3. Check your scalp.
Think of your scalp as the soil. If it’s inflamed, clogged, or flaky, the roots won’t thrive. Use gentle shampoos that won’t strip your scalp and avoid products heavy in alcohols or fragrances. Scalp massages (even just with your fingertips) can boost circulation and may promote growth. Some studies have linked regular scalp massage with thicker hair over time.
4. Avoid heat and chemical overload.
Frequent straightening, bleaching, or tight ponytails can weaken the hair shaft and lead to breakage that mimics shedding. Try to air dry more often, use heat protectants, and skip harsh treatments when possible. Your hair will thank you later.
5. Consider topical support.
Minoxidil (the active ingredient in Rogaine) is FDA-approved for hair loss, but some people use it off-label for shedding. It doesn’t work overnight, and it may cause more shedding at first. But it can help kickstart the growth cycle in some cases.
Rosemary oil, caffeine-based serums, and peptide formulas are being studied too, but the science isn’t as strong. Still, some people report benefits – especially when paired with other changes.
6. Talk to a dermatologist.
If the shedding is severe, comes with itching or burning, or lasts longer than 6 months, see a derm. They can rule out autoimmune conditions, scalp infections, or genetic hair loss.
They might also do a “pull test” or recommend a scalp biopsy to figure out what’s really happening under the surface.
Don’t Fall for Hair Loss Myths
When shedding hits, it’s tempting to grab at any solution. But not everything you hear on TikTok or Reddit is science-backed. Washing your hair does not cause more shedding. You’re just seeing hairs that were already ready to fall out. Cutting your hair won’t make it grow faster. It might reduce breakage and make it look thicker, but it doesn’t affect the root. And while biotin can help if you’re deficient, it doesn’t do much if your levels are already normal. Plus, high doses can interfere with lab tests, including those for thyroid health.
What If You’re Just… Getting Older?
Yes, age matters. As we get older, our follicles can shrink or slow down production. Hair might grow back thinner, slower, or not at all. Women may see more diffuse thinning. Men may notice receding hairlines or bald spots. This type of change is usually genetic, but other factors (like health status or medications) still play a role. You can’t completely stop age-related shedding, but you can support healthier aging by managing inflammation, eating well, and avoiding aggressive styling practices.
When Hair Regrowth Becomes a journey
It’s frustrating. Watching your hair shed in clumps can mess with your confidence. But most shedding isn’t permanent. Once the trigger is gone – the fever, the stress, the crash diet – hair often returns over the next few months. That regrowth may start out fine and soft. It may take time to catch up. But your body wants to restore balance. This is also why patience matters. Many people give up on treatments or lifestyle changes after a few weeks. But the hair cycle is slow. You’re often waiting 90 days or more to see real changes. Document your progress. Use photos, not just memory. Focus on what you can control – and keep your expectations grounded.
FAQs About Hair Shedding
Is it normal to shed more during certain seasons?
Yes, some people notice more shedding in fall or spring. It may be linked to seasonal shifts in daylight or hormones. It’s usually temporary.
How do I know if I’m shedding too much?
If you’re losing more than 150 hairs a day consistently, or your hair volume noticeably decreases, it could be excessive. A derm can confirm.
Can COVID cause hair shedding?
Yes, post-viral shedding (including after COVID) is common. It usually begins 2-3 months after recovery and resolves within 6-9 months.
Is shedding reversible?
Most shedding is temporary and reversible. But if it’s caused by scarring, genetics, or autoimmune conditions, regrowth may be limited.
Should I stop washing my hair when shedding starts?
No. In fact, keeping your scalp clean is helpful. Shedding hairs will fall anyway – washing just helps them release.
Shedding Happens. But You Have Tools.
Hair is emotional. Losing it can feel like losing part of yourself. But most shedding is part of a bigger picture – your body’s way of responding to stress, changes, or shifts in health.
That means you’re not powerless. By getting curious about what your hair is telling you – and by treating your scalp and body with a bit more care – you can often slow the fallout and set the stage for recovery.
Give it time. Be gentle with your hair. And if something feels off, don’t be afraid to ask for help.
