PCOS is a hormonal condition that affects ovulation, insulin, and androgen (male hormone) levels – all of which play a role in PCOS and hair loss. One of its hallmark signs? Elevated androgens like testosterone.

These androgens can do two things at once:

• Stimulate excess facial/body hair (hirsutism)
• Trigger scalp hair thinning (especially at the crown or temples)

This condition is known as androgenic alopecia – a patterned hair loss that’s more common in PCOS than many realize.

Why Is My Hair Falling Out So Much?

Here’s what’s typically driving PCOS-related hair loss:

1. High androgens – Shrink hair follicles and reduce the growth phase
2. Insulin resistance – Increases androgen production from ovaries
3. Chronic inflammation – Impacts scalp health and nutrient delivery
4. Nutrient deficiencies – Iron, zinc, vitamin D, and B12 all affect hair strength

Your hair isn’t just a victim of stress – it’s reacting to a deeper hormonal and metabolic imbalance.

How to Tell If It’s Really PCOS and Hair Loss

Hair shedding can happen for many reasons – postpartum, thyroid imbalances, crash dieting, even poor sleep. So how can you know it’s PCOS?

Signs it’s likely PCOS-related hair loss:

• You also have acne, irregular periods, or excess facial/body hair
• Hair is thinning mostly at the crown or along the part line
• You’ve ruled out thyroid, iron deficiency, or sudden weight loss
• You have a family history of hormonal imbalances or pattern baldness

If this sounds familiar, don’t panic – but do take action.

What Actually Helps? Nutrition-First Strategies to Slow the Shedding

Let’s be clear: PCOS and hair loss won’t reverse overnight. But with consistent dietary and lifestyle changes, you can nourish regrowth.

1. Stabilise Insulin with Food

• Ditch refined carbs for whole grains, lentils, and vegetables
• Always pair carbs with protein or healthy fats
• Some individuals may benefit from supplements like berberine, or inositol to support insulin sensitivity, but these should only be considered after personalised assessment and medical guidance

2. Lower Androgen Levels Through Diet

• Spearmint tea has mild anti-androgen effects
• Zinc-rich foods like pumpkin seeds, dals, and nuts support hormone metabolism (source)
• Avoiding excessive red meat can reduce IGF-1 and inflammation in some women

3. Support Scalp Health Naturally

• Eat omega-3s from flax, chia, or walnuts to reduce inflammation
• Stay hydrated – dehydration impacts scalp sebum and dryness
• Include colourful fruits and vegetables for antioxidant support