How can you prevent hair loss? What really works (and what doesn’t)

Hair loss has a knack for raising questions at inconvenient moments. You’re brushing your hair, catching your reflection, or fishing strands from the shower drain, and suddenly you’re wondering whether this is normal — or whether you’re starting to lose hair for good. Add in the sheer volume of advice online, much of it conflicting, and it’s no surprise the whole topic feels overwhelming.

The truth is that preventing hair loss isn’t about miracle products or overnight fixes. It’s about understanding why hair falls out in the first place, recognising which type of hair loss you’re dealing with, and knowing where prevention genuinely helps, and where it simply doesn’t apply.

Why does hair fall out?

Hair falling out is, to some extent, a normal part of being human. Each hair on your scalp follows a growth cycle, and shedding is how old hairs make way for new ones [1]. On average, losing up to around one hundred hairs a day is considered normal, even if it feels alarming when you see them all gathered in one place [2].

Hair loss becomes more complicated when that balance shifts. Hormonal changes, stress, illness, nutritional deficiencies, autoimmune conditions such as alopecia areata, and genetic conditions like female pattern hair loss can all disrupt the hair growth cycle. In these cases, hair may shed more rapidly, grow back finer, or stop regrowing altogether, depending on the underlying cause [3].

Hair shedding vs hair loss: What’s normal and what’s not

Hair shedding refers to temporary increases in hair fall, often triggered by stress, illness, hormonal changes, or rapid weight loss. Hair loss, on the other hand, describes conditions where hair density progressively reduces over time, such as androgenetic alopecia. The key difference lies in recovery: shedding usually resolves once the trigger passes, while true hair loss tends to persist or worsen without treatment [2].

Can hair loss be stopped?

The short answer is: sometimes. It depends entirely on the type of hair loss. Temporary hair loss, such as telogen effluvium, can often be stopped by addressing the underlying trigger, whether that’s nutritional deficiency, hormonal imbalance, stress, or illness. Once the body regains balance, hair follicles typically return to their usual rhythm, and shedding slows [4].

Genetic hair loss, including female pattern hair loss (sometimes referred to as female pattern baldness) and male pattern baldness, works differently. These conditions can’t be stopped outright, but they can often be managed in ways that slow hair loss, preserve existing hair, and support healthier growth [1]. Hair follicles gradually become less productive over time, producing thinner hairs with each cycle. Early intervention can help preserve existing hair, support healthier growth, and reduce further hair loss — but prevention here means management, not elimination.

Can hair loss be reversed?

In some cases, yes. Hair loss caused by temporary factors can often reverse once the underlying issue is resolved. Hair loss linked to genetics is more nuanced. While it may not be fully reversible, many people can treat hair loss, stimulate hair growth, and improve hair density with consistent, evidence-based treatment. The earlier treatment begins, the more hair follicles remain capable of responding [6].

Can changing your diet prevent hair loss?

Diet can play a meaningful supporting role in hair health, but it’s not a cure-all. Hair follicles are metabolically active and rely on adequate protein, iron, zinc, and other essential nutrients to function properly. When nutritional deficiencies are present, addressing them can reduce excessive hair shedding and support healthier hair growth over time [4].

That said, changing your diet won’t override genetics. While a balanced diet can help protect against temporary hair loss linked to deficiency or stress, it won’t prevent hereditary hair loss, such as female pattern hair loss or male pattern baldness. Think of nutrition as laying solid foundations rather than rewiring the building [1].

Can being more active help prevent hair loss?

Regular physical activity supports overall health, hormone regulation, and blood flow, all of which indirectly benefit hair follicles. Exercise can help reduce stress, improve insulin sensitivity, and support scalp circulation — factors that may help minimise temporary hair shedding linked to physiological stress [2].

However, exercise doesn’t directly stop pattern hair loss. While staying active supports a healthier environment for hair growth, it won’t counteract androgenetic alopecia on its own. Balance matters here, too, as excessive or intense training without adequate recovery and nutrition can actually increase hair shedding rather than prevent it [4].

Can supplements prevent hair loss?

Supplements sit in a tricky middle ground between helpful and heavily overhyped. If you have a diagnosed nutrient deficiency, targeted supplementation can absolutely support hair health and reduce shedding. Iron, vitamin D, and certain amino acids are common examples where correcting low levels can make a noticeable difference [5].

What supplements can’t do is override genetics or magically regrow hair in cases of pattern baldness. Many “hair growth” supplements combine nutrients you may already be getting enough of, and taking excessive amounts won’t stimulate extra growth. In some cases, unnecessary supplementation can even cause harm. The most effective approach is guided supplementation based on need, rather than throwing everything at the problem and hoping for thicker hair [2].

Can medications help prevent hair loss?

Yes — for certain types of hair loss, medications can be one of the most effective hair loss treatments available. Treatments such as minoxidil work by supporting the hair growth cycle and helping slow further hair loss in people with pattern hair loss [6]. These treatments don’t work instantly, and they require consistency, but for many people they offer the most reliable way to manage progressive hair loss.

Tips for healthier hair and scalp habits

While not all hair loss can be prevented, everyday habits do matter. How you treat your scalp, style your hair, and support your body day to day can influence hair health, reduce unnecessary breakage, and create better conditions for growth. These habits won’t override genetics, but they can make a meaningful difference at the margins — and over time, margins add up.

Everyday habits that support stronger hair

Small, consistent choices tend to be more powerful than dramatic interventions. Supporting hair health is about reducing cumulative stress on the scalp and follicles rather than chasing perfection.

• Be gentle with your hair: Use wide-tooth combs, avoid aggressive brushing, and treat wet hair with care, as it’s more prone to breakage.
• Wash your scalp properly: A clean scalp supports healthy follicles. Regular washing helps remove oil, product build-up, and debris without causing hair to fall out [2].
• Protect hair from the elements: Excessive sun exposure and ultraviolet light can weaken the hair shaft over time. Hats and protective styling can help.
• Fuel your body consistently: Adequate protein intake and steady nutrition support the hair growth cycle, especially during periods of stress or change.
• Manage stress where possible: Chronic stress doesn’t just affect mental health — it can also increase hair shedding and disrupt growth patterns [4].

Mistakes to avoid

Some common habits quietly work against hair health, especially when repeated over months or years. Avoiding these can help slow unnecessary damage and shedding.

• Tight hairstyles and extensions: Styles that pull on the scalp can lead to traction alopecia and accelerate hair thinning.
• Harsh heat styling: Frequent use of curling irons, straighteners, or high heat can weaken hair and increase breakage.
• Overusing harsh treatments: Bleaching, chemical straightening, or aggressive colouring can compromise the hair shaft and scalp.
• Relying on unregulated supplements: Taking multiple hair supplements “just in case” can do more harm than good if you’re not deficient.
• Ignoring early changes: Waiting until hair loss feels advanced can limit how effective treatment options are later on [6].

When to speak to someone about hair loss

If you’re noticing ongoing thinning, excessive hair loss, or shedding that doesn’t settle over time, it’s worth speaking to someone sooner rather than later. Hair loss can feel isolating, but it’s common — and in many cases, manageable with the right support. Early assessment helps clarify what type of hair loss you’re dealing with and which treatments are likely to be effective, rather than relying on guesswork or internet rabbit holes [1]. This is where personalised care can help cut through the noise.

Support doesn’t have to feel clinical or overwhelming. Juniper offers hair loss support for patients currently on the Juniper Programme. But watch this space!

Juniper's Hair Renewal Treatment offers personalised care for women experiencing female pattern hair loss, helping you explore evidence-based treatment options tailored to your hair, health history, and goals. By taking a simple quiz, you can access guidance designed to support healthier hair growth with clarity and confidence — no guesswork required.

Find out more here.

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