They had warned me about post-partum hair loss, but just like most things, it’s hard to believe it until you see it. It all started about four months post-partum and then again when stopped I breastfeeding at one year. Round-the-clock shedding. And it wasn’t discrete. If I had been in a room, you knew, because I left evidence. And just in case that wasn’t proof enough, the impossible-to-groom baby bangs that followed confirmed just how much hair I had lost. 

It all started about four months post-partum and then again when I stopped breastfeeding at one year. The shedding was round-the-clock, and it was far from discrete. If I had been in a room, you knew, because I left evidence. And just in case that wasn’t proof enough, the impossible-to-style baby bangs that framed my face confirmed just how much hair I had lost. 

Having experienced situations like this before, I wasn’t that alarmed. But post-partum hair loss can come as a shock to new mamas out there which is why I’ve put together this post on how to care for your hair. So whether you’re expecting your first child, recently gave birth or want healthy haircare tips, keep reading.

The cycle of hair

Did you know that hair has its own biological clock? Every hair follicle follows a cycle that includes four phases: Anagen, catagen, telogen and exogen. Here’s how it works:
Anagen: This is the growth phase and lasts between 3-6 years
Catagen: Also known as the retracting phase 
Telogen: This is the resting phase. It’s estimated that approximately 15-20% of scalp hairs are in the telogen phase. This lasts about 3 months until a new follicle appears and pushes the old one out. 
Exogen: This is the exit phase, resulting in shedding of the hair and the end of its life cycle.
Shedding: how much is normal?

The average person will shed on average 50-125 hairs every day, all of which will grow back if the follicle is still healthy and following its natural cycle. If however you are worried you may be shedding excessively (and you haven’t recently given birth which as you’ll see can cause more shedding than usual) then you may want to consult. This may be a sign of an underlying condition or deficiency. Keep count of how many hairs you lose for a few days; most dermatologists will ask for this, so it is helpful to come prepared.  

What is postpartum hair loss?

During pregnancy, you rock what is arguably your best head of hair ever. Why does this happen? Elevated estrogen levels during pregnancy cause hair follicles to stay “stuck” in the growth phase.  As a result, shedding is delayed, with only 10% of hair in the telogen phase versus the usual 15-20%. The result? Thick, voluminous hair.  

After birth or after you’ve stopped breastfeeding, there is another hormonal change which signals to all the hairs that were “stuck” in the growth phase to shift into the next phase of the cycle all at once. The resulting thinning can represent a 30% drop in volume, which happens roughly 2-4 months after birth and continues up to 1 year or so. 

The hair you are shedding post-partum is the extra hair you had during pregnancy. It was always destined to be shed it’s just happening all at once.

It may seem alarming, but remember that it is entirely normal. The good news? It will come back. And while there is no way of stopping the hair that is destined to shed from falling, there are things you can do to care for the hair you do have and support regrowth of strong, healthy hair.

Tips for postpartum hair loss

Don’t diet

A hairstylist once told me she knew when her clients were on a low-calorie diet because she could see it in their hair. Hair loss is one of the first signs of an inadequate diet, specifically one that is too low in calories or protein. Rapid weight loss can also affect the hair growth cycle and result in increased shedding and eating too little can lead to deficiencies in hair-supporting nutrients like zinc and iron, compromising hair strength, structure and texture.

Many new moms fall short on their fourth-trimester nutrition either from lack of time to cook for themselves or from volountary attempts to shed the baby weight. Finding ways to care for yourself when you’re caring for a newborn 24hours a day is a real struggle, I’ve been there. But I cannot stress how important it is to nourish yourself adequately in the months post-partum if you want your hair, body and mind to bounce back quickly. So if you’re struggling to nourish yourself, reach out to family, friends and your partner for a hand.

Eat quality protein with every meal and snack

Protein and its building blocks, amino acids, are necessary for healthy hair. The rate of hair growth, volume and shine all depend upon the presence of these nutrients in the diet.  Amino acids, such as sulphur-containing cysteine and methionine along with lysine and arginine are necessary for the production of keratin, the structural component of hair. So you can see how eating insufficient protein can not only result in hair thinning and loss but brittle and weakened hair.

Including quality sources of protein in every meal and snack not only helps to meet your protein and amino acid requirements, but most of these foods are also sources of iron and zinc, two other critical hair-supporting nutrients.  

Eat one palm protein-rich foods at meals and half of a palm at snacks. Here are some examples;

• Free-range eggs
• Quality meat such as grass-fed beef, organic chicken
• Wild fish and seafood
• Yogurt, kefir
• Legumes such as beans, lentils chickpeas
• Edamame, tempeh
• Hemp seeds

Take on food-first approach

Key nutrients for hair health include iron, zinc, B3, fatty acids, selenium, vitamin D, vitamin A, vitamin E, folic acid, biotin and as we just learned, protein. During pregnancy, your needs for some of these (iron, zinc, folic acid, biotin and fatty acids) are increased with reserves needing to be replenished post-partum. For this reason, it is wise to continue taking your prenatal supplement into the fourth trimester, especially if you are breastfeeding.

Beyond this though, I would advise a food-first approach despite. What about the increasingly popular hair vitamin supplements?  Although it’s clear that supplementation to correct nutritional deficiencies can stimulate hair growth, there is no evidence that any supplement will have any impact on hair in the absence of a deficiency. In fact, 

“Over supplementation of certain nutrients, exceeding tolerable upper intake levels such as vitamin A, vitamin E, selenium can actually result in hair loss.”

In a nutshell, don’t take supplements blindly.  Consult with a dietitian if you are unsure of your needs and in the meantime, focus on a nutrient-dense, whole food diet loaded with these hair-supporting foods:

• B vitamins: whole grains, meat, eggs, legumes, 
• Biotin: egg yolk, liver, nuts, seeds, avocado
• Iron: Meat, beans, lentils, dark leafy greens
• Zinc: seafood (oysters), meat, eggs, walnuts, legumes, nuts, seeds,
• Omega-3 fats: wild salmon, sardines, mackerel, chia seeds, walnuts, flax
• Selenium: Brazil nuts, fish
• Vitamin A: orange, yell and green fruit and vegetables