Hair loss: common causes, what you can do and the role of supplements

Hair loss: when it is normal and when to pay attention

Losing some hair every day is normal: it is part of the hair's natural cycle. Hair loss becomes a reason for concern when you notice much more shedding than usual, a loss of density or areas that look thinner.

Hair goes through growth, resting and shedding phases. Dermatology sources usually consider losing between 50 and 100 hairs a day to be normal, as they are replaced by new hair. Hair loss affects both men and women and, although it is rarely serious, it has a real impact on self-esteem.

In this guide we explain the most common causes, which habits and care help, what food supplements can contribute and when it is important to see a specialist.

Most common causes of hair loss

Hair loss rarely has a single cause. These are the most common ones:

• Nutritional deficiencies. A diet low in protein, iron, zinc or B vitamins can show in your hair. A blood test helps detect deficiencies such as low iron.
• Stress and hormonal changes. A period of intense stress, the postpartum period, menopause or hormonal shifts can disrupt the hair cycle and cause diffuse shedding, often temporary.
• Genetics. Androgenetic alopecia, or hereditary baldness, is the most common cause of progressive hair loss. In men it usually shows as a receding hairline and thinning at the crown; in women, as a widening part.
• External factors. Too much heat, harsh dyes, very tight hairstyles or unsuitable products weaken the hair fibre and increase breakage.

If you want to learn more about the emotional side, read our article on stress and hair loss.

Which nutrients play a role in maintaining your hair

Some vitamins and minerals have a recognised role in hair. According to the health claims authorised in the European Union, biotin, zinc and selenium contribute to the maintenance of normal hair.

• Biotin (vitamin B7). The nutrient most associated with hair, found in many hair supplements.
• Zinc. An essential mineral that also contributes to the maintenance of normal nails.
• Selenium. Another mineral with an authorised hair claim, common in hair formulas.
• L-cystine and keratin. L-cystine is an amino acid naturally present in hair, and keratin is its main structural protein.

One example is Evocapil Plus Hair Nutrient Complex, a food supplement with zinc, selenium and biotin, which contribute to the maintenance of normal hair. If you want to know what each nutrient does, we explain it in detail in biotin, zinc and saw palmetto: what each nutrient does for your hair.

Saw palmetto, ginkgo and other plant extracts: what we know

Plant extracts are common ingredients in hair supplements, but they have no authorised health claims for hair. The sensible approach is to know their traditional use without attributing effects that have not been proven.

Saw palmetto (Serenoa repens) is a palm fruit extract with a long tradition of use, and research is still exploring its relationship with hair. Ginkgo biloba is another traditionally used plant that often appears in these formulas.

Both are part of, for example, Xpecia Hombre, a food supplement that combines saw palmetto and ginkgo extracts with biotin and zinc, nutrients that contribute to the maintenance of normal hair, plus L-cystine and keratin.

How to choose a hair supplement wisely

A good hair supplement has a clear label and realistic promises. Before choosing, check these points:

• Read the full ingredient list and the amount per daily dose.
• Be wary of anyone promising to cure baldness or results within a few days.
• Consider your situation: some formulas are designed for men and others for women.
• If you take medication, are pregnant or have a health condition, ask your doctor or pharmacist first.

Remember that a food supplement is no substitute for a varied and balanced diet and a healthy lifestyle.

Anti-hair-loss routine: habits and care that help

Supplements make more sense as part of a complete routine. These habits help care for your hair and reduce breakage:

1. Choose a gentle shampoo. Wash with lukewarm water and massage your scalp with your fingertips, without scratching with your nails.
2. Moisturise lengths and ends. A few drops of pure argan oil add shine and softness to the hair fibre without complicated products.
3. Look after your diet. Include quality protein, legumes, leafy greens and nuts.
4. Manage stress and rest. Exercise, enough sleep and relaxation techniques support your overall wellbeing.
5. Be consistent. The hair cycle is slow: assess changes after at least three months.

When to see a dermatologist

See a dermatologist or doctor if hair loss is intense, sudden, appears in specific areas or comes with other symptoms such as extreme tiredness, itching, pain, changes in your skin or nails, or weight loss.

A professional can identify the cause, order the necessary tests and recommend the right treatment. Food supplements and hair cosmetics support hair care, but they are no substitute for a diagnosis.

Frequently asked questions about hair loss

How many hairs a day is it normal to lose?

Dermatology sources usually consider losing between 50 and 100 hairs a day to be normal, because it is part of the natural cycle of growth, rest and shedding. It is worth paying attention if you notice much more shedding than usual, a loss of density or areas that look thinner.

Which deficiencies can make your hair fall out?

A diet low in protein, iron, zinc or B vitamins can show in your hair. A blood test helps detect specific deficiencies, such as low iron. Biotin, zinc and selenium contribute to the maintenance of normal hair as part of a varied diet and a healthy lifestyle.

Do food supplements help with hair loss?

Supplements are not a hair loss treatment, but they can support hair care. Those containing biotin, zinc or selenium provide nutrients that contribute to the maintenance of normal hair. They work best alongside a balanced diet, good habits and consistent use for at least three months.

Does saw palmetto help with hair loss?

Saw palmetto is a plant extract with a long tradition of use and is found in many hair supplements, such as Xpecia Hombre. Research is still exploring its relationship with hair, but it has no authorised health claims. If your hair loss is intense or progressive, the right step is to see a dermatologist.

When should I see a dermatologist about hair loss?

See a dermatologist or doctor if hair loss is intense, sudden or appears in specific areas, or if it comes with extreme tiredness, itching, pain, changes in your skin or nails, or weight loss. A professional can identify the cause and recommend the right treatment for you.