How to Prevent Thinning Hair

Ever noticed more hair in your brush than usual and thought, “Wait… is this normal?”

You're not alone. Whether it’s from stress, heat styling, or just the rollercoaster of life, thinning hair sneaks up on a lot of us. And honestly, the panic is real. But before diving headfirst into drastic solutions, there’s a lot you can do to support your hair’s natural strength—starting with a few simple habits.

Everyone’s Hair Goes Through Stuff

Let’s just get this out of the way: some shedding is totally normal. Hair has growth cycles, and on an average day, it’s common to lose between 50 and 100 strands. But if you start noticing your ponytail feels thinner, or your part is getting wider, it may be time to show your hair a little extra care.

No need to go full scalp scientist. You don’t need a 10-step routine or high-tech gadgets. Just a few changes can make a big difference in keeping your hair looking fuller and stronger over time.

Eat for Your Hair

Yep, what you eat can totally show up in your hair. It’s one of the first places your body cuts corners if it’s not getting enough of something.

Protein is a big deal here—your hair is literally made of it. Think eggs, nuts, chicken, tofu, beans.

Iron also matters. Low iron levels have been linked to shedding. Red meat and spinach are solid sources. Pair plant-based iron with a source of vitamin C (like bell peppers or oranges) to help your body actually absorb it.

And don't overlook zinc and biotin. Biotin gets a lot of buzz as the “hair vitamin,” and while it won’t make you grow mermaid hair overnight, not getting enough can mess with hair strength.

Also, collagen has been getting more attention lately—and for good reason. Collagen contains amino acids like proline and glycine, which your body uses to build keratin (the protein in your hair). Many people mix collagen powder into coffee, smoothies, or even water for an easy daily boost.

Hair Supplements That People Actually Use

Supplements can be a handy backup plan when real life doesn’t allow for perfectly balanced meals.

Saw palmetto is one that comes up often in hair conversations. It’s a plant extract that people say may support hair by keeping certain hormones in check that could impact hair thickness. The research is still early, but interesting enough that many swear by it.

Vitamin D supports immune function and may help with overall wellness, including how your body supports hair follicles. Low levels are super common, especially if you're not catching a lot of sun.

Omega-3s (the kind you’ll find in fish oil or algae oil) can support scalp health, which is kind of like the soil your hair grows out of. If the scalp’s happy, hair usually is too.

Always check in with how a supplement makes you feel. Some work better for certain people than others. You don’t need to take everything—start small, keep it simple.

Chill Out—It’s Actually a Hair Tip

Stress is a stealthy hair thief. Most of us underestimate how much it affects stuff like sleep, digestion, mood—and yep, hair.

When your body is under pressure, it can shift energy away from “nonessential” stuff like growing hair and focus it on deal-with-the-situation mode. The result: hair sheds faster, and it takes longer to grow back.

This one’s a slow fix, but it counts. Try things that actually make you feel relaxed—not just scrolling or zoning out. Walk around the block. Sip tea without multitasking. Stretch. Breathe. Let your nervous system catch a break. Your hair—and your whole self—will thank you.

Don’t Overwash (Seriously)

Washing your hair every single day? That might be overkill.

Shampoo strips oils that your scalp produces to keep your hair healthy. If you're constantly washing them away, your hair can get dry, brittle, and more prone to breakage.

Try spacing out washes if you can. Dry shampoo can help in between (just make sure it’s not loading your scalp with buildup). When you do wash, go for gentler, sulfate-free shampoos and massage your scalp—good circulation helps everything.

Conditioner is also your friend. Even if your hair is fine, putting it on the ends helps avoid split ends and keeps your hair from snapping off.

Heating Tools: Rethink Your Routine

If you flat iron or curl like it’s part of your identity, I get it—I’ve been there. But frequent heat styling can slowly damage strands until they’re more likely to break and fall out.

Try taking breaks between heat sessions. Let your hair air-dry when you can. Use heat protectants when you’re styling. And if you haven’t tried heatless waves (sleep-in options are big on TikTok right now), they’re worth a shot.

Tiny changes = fewer broken strands.

Scalp Care Is the New Skincare

You’ve probably seen scalp scrubs or serums popping up—that’s not just marketing hype.

Your scalp is skin. It can get dry, irritated, or clogged, just like your face. And if it’s not happy, your hair’s going to feel it. A healthy scalp supports stronger, better-growing hair.

Light exfoliation once a week can help remove product buildup, and massaging your scalp (even just with your fingertips for a minute or two) can feel amazing and get blood flowing to the roots.

Some people even use rosemary oil diluted in a carrier oil, like jojoba or coconut, and gently massage it in before washing. It’s trendy, sure—but there’s some early research suggesting rosemary oil may support hair density over time.

Here’s What I’ve Learned

A few years ago, I had a big shedding season after a stressful life patch (hello, pandemic-era chaos). I changed almost nothing right away—just kept brushing and freaking out quietly.

Once I actually started paying attention to how I was supporting my body—sleep, food, little self-care bits—it started to turn around. I threw some collagen into my morning routine, left my hair alone on no-wash days, and tried to be less intense about managing every strand.

It didn’t fix it overnight. But my hair got stronger. I noticed fewer strands in the shower. And honestly, I felt better overall, which is kind of the point.

Try One Thing This Week

You don’t need a brand-new routine. Just try one swap. Maybe that’s easing up on the daily shampoo, trying a new supplement, or adding more protein to your lunch.

Small habits can build better hair vibes over time.

And hey—your hair is part of your story, but it's not the whole thing. Be kind to it. And be kind to you.

Let it grow.