PCOS & Hair Loss: How to Take Control of Your Hair Health

Hair loss is one of those unexpected (and totally frustrating) symptoms many women with PCOS face. While PCOS is often associated with hormones, periods, and fertility challenges, it can also affect your hair - and unfortunately, not in the way you'd hope!

If you're experiencing hair loss with PCOS, you're definitely not alone. The good news, just like the other symptoms of PCOS, there are many ways to manage and support you.

In this blog, we'll break down the connection between PCOS and hair loss, share tips to restore and nourish your hair, and offer recommendations on how to support you on your journey.

Androgenic Alopecia: The Science Behind It

Polycystic Ovary Syndrome (PCOS) is a hormonal condition that can create an imbalance in your body, particularly involving androgens (male hormones like testosterone). Higher than normal levels of androgens can shrink hair follicles, slow down growth, and even cause hair to fall out. This condition, known as androgenic alopecia, is a common culprit behind hair thinning in women with PCOS. 

While this condition usually results in a gradual loss of hair volume rather than complete hair loss, it can still feel incredibly frustrating. But don’t worry, this isn’t a permanent issue. While PCOS and thinning hair can be tricky to manage, there are ways to support healthier hair growth.

Hair, Hormones & Nutrition: How They Work Together

Hair thinning isn’t just about hormones. Your hair health is influenced by stress, nutrition, and even gut health. This is why we need tackle it from all angles.

Stress, Cortisol, & Hair Health

Stress is a sneaky contributor to hair loss, especially for women with PCOS. High levels of cortisol (the stress hormone) can not only trigger more androgen production but can also cause your hair to enter the ‘resting phase’ too soon. This leads to shedding before your hair has a chance to fully grow.

Tip: Make time for stress relief practices like yoga, deep breathing, epsom salt baths, or even a walk in nature. Stress can feel hard to manage, but with small adjustments, it’s possible to bring cortisol levels down, and when you do, your hair will thank you!

Thyroid Connection

PCOS often overlaps with other health issues like thyroid disorders. Hypothyroidism, in particular, can cause hair to become thin, dry, brittle, and more prone to breakage. If you’re experiencing unusual hair thinning alongside fatigue, weight gain, or cold sensitivity, it may be worth looking into your thyroid function.

Practical Steps for Reducing PCOS Related Hair Loss

Okay, let’s get into the good stuff - what you can do about it. While managing hair thinning with PCOS requires patience, these tips can help:

Nourish Your Hair from Within

The saying ’you are what you eat’ holds truth when it comes to hair health. A balanced diet rich in nutrients is key for strong, healthy hair. Here are some must have nutrients for hair vitality:

• Omega-3s: These healthy fats reduce inflammation and help improve hair density. Go for fatty fish like salmon, mackerel and sardines, or plant based sources like flaxseeds, walnuts and chia seeds.

• Protein: Your hair is made up of a protein called keratin, so making sure you get enough protein in your diet is essential. Opt for grass fed meats, pasture raised eggs, and good quality plant based proteins like organic tempeh, which also supports hormone balance.

• Fermented foods: Give your gut some love, as a healthy gut is crucial for breaking down minerals needed for hair health and ensuring they reach where they need to go. Include fermented foods like sauerkraut, kimchi, kefir, and probiotic rich yogurts in your diet 

• Antioxidants: Load up on antioxidants to protect your hair follicles from damage. Focus on foods like kiwis and red peppers (vitamin C), green tea, pumpkin seeds (zinc), and leafy greens to support optimal hair health.

Keep Blood Sugar in Check

Women with PCOS often experience insulin resistance, which can have an impact on hair thinning. Keeping your blood sugar levels stable helps manage insulin and lowers androgen production, improving hair growth in the long term.

Try to build meals around low-glycemic foods like leafy greens, whole grains, and lean proteins to prevent blood sugar spikes. Plus, you’ll also reduce inflammation, which is key for both hair and hormone balance!

Choose Chemical Free Hair Products

It’s not just about what you eat - what you put on your hair matters too. Swap out harsh, chemical laden products and choose products that nourish your scalp and hair follicles. Look for shampoos and conditioners rich in ingredients like biotin, niacin, zinc, and rosemary oil, which promote circulation and support hair growth.

Supplement Smartly

Adding the right supplements to your routine can make all the difference. Our PCOS Support Bundle is designed to target the root causes of PCOS, including hair thinning. Our bundle, combined with the right lifestyle and nutrition, not only supports your overall health but also helps nourish your hair from the inside out.

Here’s what’s inside:

• Omega-3 (Fish or Vegan): Reduces inflammation and supports healthy hair growth.

• Magnesium: Helps balance cortisol and insulin, which can prevent stress induced hair loss, and is key for protein production that supports new hair growth.

• Vitamin D3: Supports hair follicle health and promotes new hair growth. 

• Zinc: Balances hormones and supports gut health, while also providing antioxidant protection for hair follicles.

• Sulforaphane: Helps reduce inflammation and supports hormone balance by detoxifying excess androgens. Its antioxidant properties also protect hair follicles from oxidative stress, promoting healthier hair growth.

• B Complex with Vitamin C: B vitamins help improve circulation and carry oxygen to hair follicles, allowing for the generation of new hair. Biotin is also one of the most studied supplements to support hair health and growth, while vitamin C supports collagen production and the great adaptogens reduce stress. 

Professional Support for PCOS Hair Loss

If you’re struggling with PCOS related hair thinning, personalised guidance could be the solution you need. Our Vitality & Longevity 1:1 Coaching takes a holistic approach to your unique health needs, creating a custom plan that works for you. We focus on three key pillars of PCOS management: balancing blood sugar, reducing cortisol, and addressing inflammation - each essential to restoring balance and promoting hair health.

At Kate Living, we know that improving hair health can transform a woman’s confidence and make her feel like herself again. Being part of that journey is at the heart of what we do. We understand how deeply hair loss and other PCOS symptoms can affect you, and we’re here to offer all of our support. From advanced testing and nutritional guidance to lifestyle coaching, our 1:1 program ensures you’re never alone on this journey. Whether your goal is thicker hair or better hormone balance, we’re with you every step of the way.

Reclaim Your Confidence: Take Control of Your Hair and Health

Dealing with hair loss from PCOS can be overwhelming and may feel like losing a part of your identity. But remember - you are not alone, and solutions are out there. By making small, manageable changes to your diet, reducing stress, and adjusting your lifestyle, you can help restore balance to your body and improve hair health, along with overall vitality.

If you’re looking for support and guidance, don’t hesitate to reach out. Whether it’s with our PCOS Support bundle or through 1:1 Coaching, we’re here to guide you towards healthier hair and greater wellbeing.

After all, taking care of your hair is just one part of taking care of yourself - and you deserve to feel confident and empowered every step of the way!