Hormones are like messengers that help regulate everything from mood and energy levels to metabolism and hair growth. The way they influence the hair growth cycle is by ensuring hair moves through its natural phases—growth (anagen), transition (catagen), and rest (telogen). When hormones are balanced, your body functions optimally: your skin glows, your hair thrives, and your energy stays steady! However, when they become imbalanced, you may experience hair thinning, excessive shedding, slow hair growth, or even changes in hair texture.
Several key hormones play a direct role in hair health:
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Oestrogen: Helps keep hair in its growth phase longer, promoting fullness and thickness. Low oestrogen levels (such as after pregnancy or during menopause) can lead to increased shedding
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Testosterone: Testosterone gets converted by the body into dihydrotestosterone or DHT. While necessary in small amounts, excess DHT can shrink hair follicles, leading to thinning and hair loss
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Thyroid Hormones: An underactive or overactive thyroid can slow hair growth, contribute to brittle strands
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Cortisol (Stress Hormone): Chronic stress raises cortisol levels, which can push hair follicles into the resting phase prematurely, leading to increased hair shedding
- Insulin & Blood Sugar: Insulin resistance can contribute to hair loss and excess facial hair growth, making balanced blood sugar levels essential
The following tips below focus on fueling and nourishing your body, improving digestion, reducing stress, and promoting general well-being. Implementing even a few of these habits can make a significant difference in how you feel daily.
How to Support Hormonal Balance
1. Eat An Anti-inflammatory Diet
Your diet has a big impact on your hormones. To support balance, include the following food in your daily routine:
- Healthy fats (avocados, nuts, seeds, olive oil) for hormone production
- Lean proteins (fish, beans, tofu) to help regulate metabolism
- Fibre-rich foods (whole grains, legumes, fruits, veggies) to support gut health and hormone detoxification
- Anti-inflammatory foods (berries, turmeric, organic leafy greens) to reduce oxidative stress on your body
2. Prioritise Your Gut Health
Your gut is home to over 100 trillion beneficial bacteria, forming a microbiome that plays a key role in hormone metabolism and regulation. These bacteria can impact your hormones in both positive and negative ways—helping control satiety signals, influencing insulin resistance, managing weight, and even reducing inflammation.
To maintain a healthy gut, incorporate the following:
- Probiotic-rich foods like Greek yogurt, kefir, and sauerkraut
- Prebiotic-rich foods like garlic, onion, leek, asparagus, fennel, and beetroot
Greater microbial diversity is associated with reduced bloating and supports bowel regularity.
3. Support Your Liver
Your liver helps process and remove excess hormones. To keep it working well:
- Eat cruciferous vegetables such as broccoli, kale, and Brussels sprouts
- Reduce processed foods, and keep alcohol and caffeine to a minimum
- Drink plenty of water - at least 2.5L per day
4. Get Enough Sleep & Manage Stress
Chronic stress and poor sleep disrupt hormone balance, raising cortisol, which suppresses thyroid function, increases androgens, and can lead to hair thinning and insulin resistance. Try to focus on the following:
- Aiming for 7-9 hours of sleep each night (going to sleep at the same time each night also helps to regulate circadian rhythms)
- Avoid screen time 1 hour before bed—try reading a book or;
- Practice relaxation techniques like meditation or deep breathing
5. Exercise in Moderation
Too much intense exercise can increase cortisol, while too little movement can disrupt other hormones. Balance is key:
- Include low-impact activities like walking, pilates, or yoga
- Add strength training to support metabolism and hormone regulation
6. Consider Supplementation with Key Nutrients
Certain nutrients play a vital role in supporting hormonal balance:
- Shatavari – An adaptogen that helps the body manage stress and maintain balance
- Zinc - Essential for hormone production, and maintaining balanced testosterone and oestrogen levels. It also plays a role in thyroid function
- Vitamin D - Acts as a hormone itself and is crucial for reproductive health, immune support, and thyroid function.
- Iodine - Supports thyroid hormone production, which is essential for metabolism, energy levels, and menstrual health
- Selenium – Works synergistically with iodine to support thyroid function and reduce oxidative stress, which can impact hormone balance
- Vitamin B5 – Plays a role in adrenal function, helping the body manage stress and regulate cortisol levels, which can impact other hormones
Our VitableLabs Hair Growth Supplement is expertly formulated with these science-backed ingredients to provide comprehensive support for thinning hair and encourage healthy growth from within*. This all-rounder blend works to promote a healthy stress response, support balanced thyroid hormones, boost metabolism, and nurture female reproductive health. By combining traditional wisdom with modern science, our formula is designed to fit seamlessly into your daily routine, offering targeted support for your hair health needs.
*Based on traditional evidence
References
- Grymowicz M, Rudnicka E, Podfigurna A, Napierala P, Smolarczyk R, Smolarczyk K, Meczekalski B. Hormonal Effects on Hair Follicles. Int J Mol Sci. 2020 Jul 28;21(15):5342. doi: 10.3390/ijms21155342. PMID: 32731328; PMCID: PMC7432488.
- Casas, R., Sacanella, E., Urpí-Sardà, M., Chiva-Blanch, G., Ros, E., Martínez-González, M. A., Covas, M. I., Rosa Ma Lamuela-Raventos, Salas-Salvadó, J., Fiol, M., Arós, F., & Estruch, R. (2014). The effects of the Mediterranean diet on biomarkers of vascular wall inflammation and plaque vulnerability in subjects with high risk for cardiovascular disease. A randomized trial. PloS one, 9(6), e100084. https://doi.org/10.1371/journal.pone.0100084
- Mazza, E., Troiano, E., Ferro, Y., Lisso, F., Tosi, M., Turco, E., Pujia, R., & Montalcini, T. (2024). Obesity, Dietary Patterns, and Hormonal Balance Modulation: Gender-Specific Impacts. Nutrients, 16(11), 1629. https://doi.org/10.3390/nu16111629
