What to do about Postpartum Hair Loss

Hey beautiful mummas,

Let’s talk about the clumps of hair you’ve been finding in the shower, on your pillow, and maybe even tangled in tiny baby fingers.

You’re not imagining it, postpartum hair loss is very real, and it can be an emotional rollercoaster. And a symptom I see so often with my postpartum clients in clinic.

On average, women lose around 50–100 hairs a day. But after birth? That number can rise to 300–400 hairs per day, sometimes more, especially around the 3–5 month mark postpartum. This is due to a temporary condition called telogen effluvium, triggered by the drop in oestrogen that occurs after childbirth.

Although it’s technically “normal,” that doesn’t mean you have to ignore it, especially if it’s excessive, lasting beyond 6–9 months, or accompanied by other signs like fatigue, brittle nails, or anxiety. That’s your body whispering that it’s depleted.

Let’s unpack why it’s happening, what tests are worth doing, and the key nutrients that support your hair, hormones, and healing, without compromising breastfeeding.

What Should You Test?

Before throwing supplements at the problem, test. Here's what I recommend:

• Thyroid Panel (TSH, Free T3, Free T4, Reverse T3, and TPO antibodies)
  ➤ Postpartum thyroiditis is common and often missed.
  ➤ Symptoms: fatigue, low milk supply, cold hands, weight struggles, depression.

• Iron Panel (Serum Iron, Ferritin, Transferrin Saturation, TIBC)
  ➤ Ferritin should ideally be above 50–70 µg/L for healthy hair growth.

• Zinc, Copper, and Iodine Status
  ➤ Deficiencies are common postpartum and often tied to hair loss and thyroid function.

• Vitamin D & B12
  ➤ Vital for energy, stress resilience, and follicle health.

• HTMA (Hair Tissue Mineral Analysis)
  ➤ A deeper look at mineral balance, stress patterns, and adrenal function, perfect for postpartum mummas, and one I see the best results with in clients in my clinic. Contatct me to book a HTMA.

Whats happening?

You just built a human and are likely running on broken sleep, cold coffee, and sheer willpower. Your body is recovering from blood loss, hormonal shifts, and possibly even birth trauma.

The truth? Postpartum hair loss is often a symptom of deeper depletion.

• Stress & Cortisol

Stress increases cortisol, which shortens the hair growth cycle and pulls minerals like magnesium and zinc out of the tissues.

• Thyroid Health

Low thyroid function (even borderline) can trigger or prolong hair loss. Breastfeeding increases your iodine needs, and without enough iodine, your thyroid struggles, and so does your hair.

• Mineral Depletion

Pregnancy and breastfeeding drain minerals like magnesium, zinc, selenium, and iodine, each critical for your hair, energy, and hormones.

What Can You Safely Take While Breastfeeding?

Here’s my foundational approach:

1. Adrenal Cocktails (Start Here)

Hair loss is often your body’s way of saying, “I’m running on empty.” Adrenal Cocktails support electrolyte balance, energy regulation, and stress recovery by replenishing the minerals your adrenals use most: sodium, potassium, and wholefood vitamin C.

These minerals are often lost during birth, bleeding, stress, and breastfeeding. And without them, your body struggles to regulate cortisol, blood sugar, and mineral transport needed to make healthy hair.

Classic Adrenal Cocktail (1–2x daily, ideally mid-morning + mid-afternoon):

• ½ cup fresh orange juice or coconut water (wholefood vitamin C)

• ¼ tsp cream of tartar (potassium)

• A pinch of sea salt or Celtic salt (sodium)

• Optional: Add magnesium powder or splash of aloe vera juice

This simple drink helps calm your nervous system, regulate energy dips, and support hormone signalling that affects hair regrowth.

📖 Why it works: Research shows stress-induced mineral loss, especially sodium, potassium, and magnesium, disrupts the hair cycle and worsens postpartum depletion (Ghasemi et al., 2020).

2. Magnesium (The Master Mineral)

Postpartum women are often severely magnesium-depleted due to pregnancy, breastfeeding, and high stress. Magnesium is essential for thyroid function, hair follicle repair, and mineral absorption.

• Food: Dark leafy greens, cacao, avocado, soaked almonds

• Supplement: Magnesium glycinate (200–400 mg/day)

3. Wholefood Vitamin C (Not Ascorbic Acid)

Vitamin C isn’t just for immunity. It helps your body absorb copper, regulate iron, and rebuild collagen, all vital for strong hair.

The key? Choose wholefood sources like camu camu, acerola, or freeze-dried berries. These forms preserve the enzyme cofactors needed for copper regulation.

• Food: Camu camu powder, citrus fruits, kiwi, guava

• Supplement: Avoid synthetic ascorbic acid; go for wholefood blends

4. Copper-Rich Foods

Copper is the key to activating the enzyme that moves iron into your cells (ceruloplasmin). Without enough bioavailable copper, your body stores iron improperly, drives inflammation, and slows hair growth—even if your iron labs look normal.

• Food: Grass-fed liver (1–2x/week), bee pollen, cacao, cashews, shellfish

• Note: Copper supplements are not recommended, get it from food

5. Iron (If Truly Needed, but Not First-Line)

Here’s the truth most practitioners miss: Low ferritin doesn’t always mean iron deficiency. It can mean your body isn’t using iron properly, often due to copper or retinol deficiency.

That said, if you’ve had a lot of blood loss, iron stores might be low. But always test iron with copper and vitamin A markers before supplementing.

• Test: Full iron panel + copper + ceruloplasmin

• Food-first: Slow-cooked lamb, grass-fed beef, beetroot

• Supplement: Only if guided, focus on fixing copper metabolism first

6. Iodine (For Thyroid & Hair)

Hair loss and thyroid dysfunction go hand in hand. Iodine is essential for making thyroid hormones, but it must be balanced with selenium and not given in excess.

• Food: Nori, dulse, iodised salt, eggs

• Test: Urinary iodine + thyroid antibodies

• Caution: Never supplement without testing, especially postpartum

7. Zinc

Zinc is needed for tissue repair, follicle strength, and enzyme function. But too much zinc can suppress copper—so balance is key.

• Food: Pumpkin seeds, tahini, oysters, legumes

• Supplement: Only if tested low; keep under 30 mg/day

8. Retinol (Real Vitamin A)

Retinol (the animal form of vitamin A) activates copper, supports thyroid receptors, and helps regulate immune and reproductive function.

• Food: Liver, butter, egg yolks, cod liver oil

• Supplement: Cod liver oil (check for quality and no added D)

9. Ensure Adequate Protein Intake

Hair is made of keratin, a protein. Without enough amino acids, your body simply won’t prioritise hair growth. Protein also provides the building blocks for enzyme production, hormone regulation, and tissue repair, all crucial postpartum.

• Goal: At least 90-120g of protein per day while breastfeeding

• Sources: Eggs, organic chicken, lentils, sardines, collagen peptides, slow-cooked meats

Studies show protein malnutrition contributes to telogen effluvium and slows the regrowth cycle.

Final Thought

If you’re losing clumps of hair, it’s not because your body is failing, it’s because your minerals are drained, your stress is high, and your thyroid may be under strain.

Before adding random supplements to your routine, start with Adrenal Cocktails, wholefood nutrients, and gentle testing to understand what your body truly needs.

Postpartum depletion is real. But with the right support, nourishment, and nervous system regulation, you can restore your health, your hair, and your spark.

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💛 Ready to feel supported, nourished, and truly seen in your postpartum journey?
If you’re done guessing and want a personalised, root-cause approach to your hair loss, energy, or hormone recovery, I’m here for you. Book a session, message me here, or download my FREE postpartum guide from striving to thriving here.