Hair Loss Isn’t Just Genetics: Factors You Can Control

Hair loss is a common complaint among both men and women, especially as we age. The cause of hair loss can be different for men and women, so an individualized approach is key to supporting hair growth. Some factors, like genetics, cannot be controlled, but other factors can be altered to improve outcomes. These include things like nutrition, stress, hair care practices, and even exercise. Making habit changes can prevent, and in some cases reverse, hair loss. 

Common causes of hair loss for both men and women include genetic predisposition (androgenic alopecia), age, autoimmune conditions (alopecia areata), illness, stress, hormonal imbalance, scalp infection, psoriasis, thyroid conditions, and heavy metal toxicity. External factors, including cancer treatment, certain hair care practices, and medications can also cause hair loss in both men and women (AAD, n.d.).

Genetic hair loss typically results in bald spots in certain parts of the scalp (sides and front for men and middle of split for women). Random bald spots with no pattern usually only occur with autoimmune conditions. Generalized hair loss that causes thinning, but no obvious bald spots, is typically due to other health factors, like stress, nutrition, hormones, thyroid conditions, and heavy metal toxicity (Walter, 2022).

Women typically experience hair loss after menopause. At this time, estrogen drops, which can lead to hair loss because of a higher level of androgens relative to estrogen. Hair loss is also more common in women with higher androgen sensitivity, which is common in the case of PCOS and hirsutism (Migala, 2025).

Men typically begin losing hair earlier than women. This is due to the slow testosterone decline that begins around age 30. As testosterone drops, men who are androgen sensitive begin to lose hair as testosterone is converted to DHT. Additionally, ongoing testosterone replacement therapy increases risk for hair loss, since more DHT is produced (Migala, 2025).

If you’re not genetically predisposed to be sensitive to androgens, your hair loss is likely due to medical conditions or lifestyle factors. Hypothyroidism or hyperthyroidism can both lead to changes in hair growth rate. Autoimmune conditions can also affect hair growth and lead to random bald spots (Seales, 2025). Heavy metal toxicity can cause hair loss, too (Walter, 2022). Lifestyle factors, including stress, exercise, and nutrition, can be changed to help reduce hair loss. 

Stress increases cortisol, which puts the body into fight or flight. When your body is focused on survival, it’s not going to put energy toward growing hair (Gallagher, 2024). Some ways to reduce stress include:

• regular exercise

• spending time with loved ones

• breathwork

• meditation

• nourishing your spirit

• journaling

• mindfulness

• bodywork sessions

Exercise can support hair growth by increasing blood flow to your scalp (Thieme, 2024). Any activity that raises your heart rate can accomplish this. Choose activities you enjoy, like swimming, walking, playing pickleball, or lifting weights. If you don’t already have an exercise routine, start at a beginner level to avoid injury. 

Several nutrients can impact hair growth, including:

• vitamin D

• zinc

• copper

• magnesium

• selenium

• iron

• vitamin B

• vitamin A

• biotin

• antioxidants (Gallagher, 2024)

Vitamin D is found in:

• cod liver oil

• salmon

• swordfish

• tuna, sardines

• beef liver

• egg yolk (The Nutrition Source, 2023g).

Zinc rich foods include:

• oysters

• beef

• blue crab

• oats

• pumpkin seeds

• turkey

• cheese

• shrimp

• cashews

• lentils

• mushrooms (Gorman, 2025)

Dietary copper can be obtained by eating:

• beef liver

• oysters

• crab

• salmon

• dark unsweetened chocolate

• cashews

• sunflower seeds

• sesame seeds

• chickpeas

• millet

• potatoes

• spinach (The Nutrition Source, 2023a)

High amounts of magnesium are found in:

• almonds

• peanuts

• cashews

• pumpkin seeds

• beans

• soy

• spinach

• chard

• white potato with skin

• brown rice

• oats

• salmon

• beef

• poultry

• bananas

• raisins

• dark chocolate (The Nutrition Source, 2023d)

Selenium naturally occurs in:

• Brazil nuts

• fin fish

• shellfish

• beef

• turkey

• chicken

• beans

• lentils (The Nutrition Source, 2023e)

Iron can be sourced from:

• animal meat

• beans

• dark chocolate

• lentils

• spinach

• potato with skin

• nuts and seeds (The Nutrition Source, 2023c)

B vitamins occur in a variety of foods, including:

• salmon

• leafy green vegetables

• liver

• organ meats

• eggs

• raw milk

• animal meat

• legumes

• yogurt

• nutritional yeast

• sunflower seeds (Richter, 2023)

  
  

Vitamin A rich foods include:

• leafy green vegetables

• orange and yellow vegetables

• tomatoes

• red bell peppers

• cantaloupe

• beef liver

• fatty fish

• raw milk

• eggs (The Nutrition Source, 2023f)

Biotin is a B vitamin that occurs in:

• beef liver

• eggs

• salmon

• avocados

• pork

• sweet potato

• nuts and seeds (The Nutrition Source, 2023b)

Lastly, antioxidants are found in the highest amounts in brightly colored fruits and vegetables.

Some of these nutrients, like selenium, can be eaten in excess. It’s important to maintain a balanced whole food diet, including a variety of lean proteins, fruits, vegetables, nuts, and seeds. Incorporating more of the foods listed above can help reverse potential nutrient deficiencies that contribute to hair loss. For personalized nutrition recommendations, lifestyle tips, holistic wellness advice, and functional testing, schedule an appointment with Renewed Hope Nutrition.

References:

AAD. (n.d.). Hair Loss: Who Gets and Causes. American Academy of Dermatology Association. Retrieved from https://www.aad.org/public/diseases/hair-loss/causes/18-causes

Gallagher, G. (June 21, 2024). Why Has My Hair Stopped Growing? Healthline. Retrieved from https://www.healthline.com/health/beauty-skin-care/hair-stopped-growing

Gorman, R. M. (April 7, 2025). Zinc: what it does for the body, and the best food sources. Harvard T. H. Chan School of Public Medicine. Retrieved from https://www.health.harvard.edu/nutrition/zinc-what-it-does-for-the-body-and-the-best-food-sources

Migala, J. (August 14, 2025). Male vs. Female Pattern Baldness (Androgenetic Alopecia): What’s the Difference? Everyday Health. Retrieved from https://www.everydayhealth.com/hair-loss/male-vs-female-pattern-baldness-androgenetic-alopecia/

Richter, A. (January 24, 2023). 15 Healthy Foods High in B Vitamins. Healthline. Retrieved from https://www.healthline.com/nutrition/vitamin-b-foods

Seales, J. L.. (September 5, 2025). Why Is My Hair Not Growing? Common Causes and Solutions. Hims. Retrieved from https://www.hims.com/blog/why-is-my-hair-not-growing

The Nutrition Source. (March 2023a). Copper. Harvard T. H. Chan School of Public Health. Retrieved from https://nutritionsource.hsph.harvard.edu/copper/

The Nutrition Source. (March 2023b). Biotin - Vitamin B7. Harvard T. H. Chan School of Public Health. Retrieved from https://nutritionsource.hsph.harvard.edu/biotin-vitamin-b7/

The Nutrition Source. (March 2023c). Iron. Harvard T. H. Chan School of Public Health. Retrieved from https://nutritionsource.hsph.harvard.edu/iron/

The Nutrition Source. (March 2023d). Magnesium. Harvard T. H. Chan School of Public Health. Retrieved from https://nutritionsource.hsph.harvard.edu/magnesium/

The Nutrition Source. (March 2023e). Selenium. Harvard T. H. Chan School of Public Health. Retrieved from https://nutritionsource.hsph.harvard.edu/selenium/

The Nutrition Source. (March 2023f). Vitamin A. Harvard T. H. Chan School of Public Health. Retrieved from https://nutritionsource.hsph.harvard.edu/vitamin-a/

The Nutrition Source. (March 2023g). Vitamin D. Harvard T. H. Chan School of Public Health. Retrieved from https://nutritionsource.hsph.harvard.edu/vitamin-d/

Thieme, S. (February 21, 2024). Why is Hair Loss More Common in Men Than in Women? Hair Doctor. Retrieved from https://nashvillehairdoctor.com/hair-loss/hair-loss-men-vs-women

Walter, K. (August 16, 2022). Common Causes of Hair Loss. JAMA Patient Page. Retrieved from https://jamanetwork.com/journals/jama/fullarticle/2795266