Welcoming a new life into the world is truly a miracle, but the postpartum period brings with it a myriad of changes, some more unexpected than others. One common concern for new mums is postpartum hair loss, a temporary but noticeable shift in hair volume and texture. In this comprehensive guide, we’ll delve into the causes of postpartum hair loss and explore the essential vitamins and minerals needed to support healthy hair regrowth – so don’t fret, those luscious locks we will bounce back soon enough!
Understanding Postpartum Hair Loss
Postpartum hair loss, also known as postpartum alopecia, is a natural occurrence that many women experience after giving birth. During pregnancy, elevated levels of hormones like eastrogen prolong the hair growth phase, resulting in thicker, more luscious locks. However, once hormonal levels return to pre-pregnancy levels postpartum, a significant number of hairs enter the resting phase and subsequently shed, leading to noticeable hair loss.
While postpartum hair loss can be alarming, it’s essential to recognise that it is usually a temporary phase that resolves itself within 6-12 months. Understanding the factors contributing to this phenomenon can help new mothers navigate this period more confidently.
Causes of Postpartum Hair Loss
- Hormonal Changes: The abrupt decline in eastrogen levels postpartum triggers the shedding of hairs that were in the prolonged growth phase during pregnancy.
- Stress and Physical Trauma: The physical stress of childbirth, coupled with the overall stress of caring for a newborn, can contribute to hair loss. Additionally, factors like sleep deprivation and changes in routine can impact the body’s response to stress.
- Nutrient Deficiency: The demands of pregnancy and breastfeeding can deplete the body of essential nutrients, contributing to hair thinning and loss.
- Telogen Effluvium: A common form of temporary hair loss, telogen effluvium, is often triggered by significant hormonal changes, illness, or extreme stress. Childbirth can be a trigger for this condition, leading to increased hair shedding.
Vitamins and Minerals to Support Postpartum Hair Regrowth
- Biotin (Vitamin B7):
- Role: Biotin is crucial for the synthesis of keratin, a protein that forms the foundation of hair, skin, and nails.
- Sources: Eggs, nuts, seeds, salmon, avocados, and sweet potatoes.
- Dosage: 30-100 mcg per day, or as recommended by a healthcare professional.
- Iron:
- Role: Iron is vital for transporting oxygen to cells, including hair follicles. Iron deficiency (anemia) can contribute to hair loss.
- Sources: Lean meats, spinach, lentils, beans, and fortified cereals.
- Dosage: The recommended daily allowance varies, but an average adult woman needs around 18 mg of iron per day. Consult with a healthcare provider for personalized advice.
- Vitamin D:
- Role: Vitamin D receptors are present in hair follicles, and deficiency has been linked to hair loss.
- Sources: Fatty fish (salmon, mackerel), fortified dairy or plant-based milk, and sunlight exposure.
- Dosage: 600 IU (15 mcg) per day, or as recommended by a healthcare professional.
- Zinc:
- Role: Zinc plays a crucial role in DNA and RNA production, which is essential for hair growth and repair.
- Sources: Oysters, beef, pumpkin seeds, lentils, and cashews.
- Dosage: The recommended daily allowance varies, but an average adult woman needs around 8-11 mg of zinc per day. Consult with a healthcare provider for personalized advice.
- Omega-3 Fatty Acids:
- Role: Omega-3s contribute to scalp health, reduce inflammation, and support overall hair strength.
- Sources: Fatty fish (salmon, mackerel), chia seeds, flaxseeds, and walnuts.
- Dosage: Aim for at least two servings of fatty fish per week or consider a fish oil supplement (consult with a healthcare professional for appropriate dosage).
- Vitamin A:
- Role: Vitamin A promotes the production of sebum, an oily substance that nourishes the scalp and keeps hair healthy.
- Sources: Sweet potatoes, carrots, spinach, kale, and butternut squash.
- Dosage: The recommended daily allowance varies, but an average adult woman needs around 700-900 mcg of vitamin A per day. Consult with a healthcare provider for personalized advice.
- Protein:
- Role: Hair is primarily made up of protein, and adequate protein intake is essential for hair growth and strength.
- Sources: Lean meats, poultry, fish, dairy products, beans, and legumes.
- Dosage: The recommended daily protein intake varies, but most adults need around 0.8 grams of protein per kilogram of body weight. Consult with a healthcare provider for personalized advice.
- Vitamin E:
- Role: Vitamin E is an antioxidant that helps protect hair follicles from damage.
- Sources: Almonds, sunflower seeds, spinach, and avocados.
- Dosage: The recommended daily allowance varies, but an average adult woman needs around 15 mg of vitamin E per day. Consult with a healthcare provider for personalized advice.
Additional Postpartum Hair Regrowth Support
Essential oils can play a wonderfully powerful part in the regrowth of your postpartum hair loss. Essential oils such as rosemary, peppermint, lavender, tea tree, cedarwood, and lemongrass have been shown to be effective in stimulating follicle growth, improving blood and nutrient circulation within the scalp and follicle, promoting rapid hair growth, balancing scalp health, and treating bacterial and fungal issues. It is SO easy to make your own scalp serum – here is a recipe to get you started!
Postpartum hair loss is a natural phase that many new mammas go through, and understanding the contributing factors can help ease concerns. Nourishing your body with the right vitamins and minerals is a proactive approach to supporting healthy hair regrowth during this period. Remember, if you have specific concerns or conditions, it’s always best to consult with a healthcare professional for personalised advice tailored to your individual needs. Embrace this transformative time with confidence, knowing that with the right care, your locks will regain their luster.