A Trichologist’s First Steps for Excessive Hair Shedding

Hair shedding can feel scary fast. One day your hair feels normal, and then suddenly you are seeing more in the shower, more in your brush, more on your clothes, and more on your bathroom floor. Shedding does not always mean permanent hair loss. Sometimes it means your body is reacting to something internal, like stress, illness, hormone shifts, nutrition changes, low iron, low ferritin, low vitamin D, low B12, thyroid changes, or another shift your system is trying to recover from. When this happens, a prompt response can help you stop guessing and move toward more peace of mind. As a trichologist and hair loss specialist, these are the first three things I would do if my hair started shedding more than usual.

The first thing I would do is make an appointment with a doctor or dermatologist and ask about bloodwork. This is one of the quickest ways to stop guessing. Many marketed solutions to hair shedding focus on the surface, but many times it is worth looking at what may be happening internally, too. If you are experiencing worrying or ongoing hair shedding, it may be worth asking your provider about vitamin D, iron, ferritin, B12, and thyroid markers. If certain levels are low, off, or not ideal for your body, it may be one piece of the larger hair loss picture. Ferritin and iron can be especially worth discussing for women of menstrual age, especially if you have heavy periods. It can also be worth asking about vitamin D if you live in the Northeast, where low vitamin D is common. Visiting the doctor when you are experiencing hair loss is a great step in the direction of becoming informed instead of guessing.

Although your hometown hair loss specialist and Certified Clinical Trichologist is not a healthcare provider in the same way a doctor, dermatologist, nurse, or physician assistant is, a trichology appointment can still be a helpful part of the process. When you meet with me, we will talk through your hair history. I will evaluate your scalp, take microscopic imaging, and keep records for us to come back to. If ongoing hair loss and shedding is becoming a problem in your life, it can be helpful to have someone in your corner helping you organize the timeline, your routine, your scalp observations, and the possible contributing factors. Keeping track of your doctor’s suggestions, what you have tried, when the shedding started, and any adjustments made can be a buffer against the stress that hair loss itself creates. Meeting with the right people can help you better understand what may be going on. Your doctor, dermatologist, and trichologist can each play a different role in helping you move forward with more clarity.

The second thing I would do is evaluate your diet. Growing hair is not the body’s top priority. Frustrating fact, but true. If we are under-eating, skipping breakfast, training hard, dieting, dealing with prolonged stress, or running on coffee and sugary snacks, the body may not be getting consistent support. This is especially important if you work out often or have an active, stressful lifestyle. After a workout, your body needs replenishment for energy, tissue repair, hormone production, muscle recovery, and all the other systems you rely on every day. This does not mean you need to overhaul your entire diet overnight. It means it may be worth looking honestly at whether your body is being fueled consistently enough for the life you are asking it to live.

Letting your doctor know what is going on and meeting with a registered dietitian or qualified nutrition professional can help you start with the basics. Maybe that means adding an easy breakfast. Maybe it means building in more snacks. Maybe it means making sure you are getting enough protein after training. People who are into running, mixed martial arts, cycling, strength training, or other longer-duration athletics may especially benefit from getting personalized guidance on fueling and recovery. As someone whose goal is to dedicate many hours per week to martial arts training, I know that if I am neglecting my recovery and nourishment, my hair and body may show signs of stress. We want to evaluate whether we are accidentally underfeeding the body, and sometimes it takes outside help to see that clearly.

The third thing I would do is reset my nervous system. I know advice to “reduce stress” can sound annoying, especially when your hair is literally shedding and that alone is stressful. But stress can impact the hair cycle, and your nervous system is part of your biology. Finding realistic ways to support your stress response may take time, and giving yourself grace in the process is important. This might mean taking a walk, going to the gym, crying, yelling in the car, punching a pillow, going to yoga, or taking a real rest day. Stress relief does not have to look perfect or peaceful. Sometimes resetting your nervous system looks less like a spa day and more like getting the pressure out of your body in a safe way. The goal is not to pretend stress does not exist. The goal is to give your body moments where it is not living in constant alarm.

The big takeaway is this: if your hair is shedding, I would not start by buying ten new products. I would start with bloodwork, nourishment, and nervous system support. Hair shedding can feel urgent, but it is also information. Your body may be asking you to look deeper, eat more consistently, slow down, recover, or check what might be missing. The sooner you stop guessing, the sooner you can start making more informed choices for your hair, scalp, and overall health. When you know more about what your body is working with, you can make better decisions instead of panic-buying products, supplements, or treatments that may not be addressing the actual root of the shed.

If your hair has been shedding more than usual, this is your sign to stop guessing. If your shedding is sudden, severe, lasting a concerning amount of time, happening with scalp irritation, bald patches, itching, burning, pain, or major health changes, see your doctor or dermatologist to rule out medical conditions. Start with the basics, get curious about what your body is telling you, and consider a hair and scalp consultation if you want help creating a hair plan with a trichologist who can help point you in the right direction.

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