Reclaim Your Hair: Postpartum Nutrition Tips for Healthy Regrowth

27 Mar

Noticing more hair in the shower drain since having a baby? You’re not alone. Postpartum hair loss—telogen effluvium—is a completely natural response to the sharp drop in oestrogen after birth. During pregnancy, high oestrogen levels keep hair in a prolonged growth phase, making it thicker and fuller. Once those levels fall postpartum, more hair moves into the shedding phase, which typically peaks around 2–4 months after birth. While this process is temporary, supporting your body with the right nutrition can help strengthen regrowth and keep your hair as healthy as possible.

The Best Nutritional Support for Hair Regrowth

1. Prioritise Protein for Stronger Strands

Hair is made of keratin, a protein, so ensuring you get enough high-quality protein is essential. Focus on eggs, fish, lean meats, lentils, and quinoa to provide the building blocks for regrowth.

2. Replenish Iron to Reduce Shedding

Low iron, especially after birth, can prolong hair loss. Include red meat, dark leafy greens, lentils, and pumpkin seeds, and pair them with vitamin C (citrus, peppers, berries) to enhance absorption.

3. Nourish the Scalp with Omega-3s

These essential fats help combat inflammation and support hair follicle health. Add wild salmon, walnuts, flaxseeds, and chia seeds to your meals.

4. Boost Collagen & Biotin for Hair Strength

Bone broth, collagen powder, eggs, almonds, and sweet potatoes provide key nutrients for hair structure and resilience.

5. Balance Blood Sugar for Hormonal Stability

Blood sugar fluctuations can affect post-pregnancy hormone balance, which impacts hair growth. Aim for protein, healthy fats, and fibre at every meal to keep levels stable.

6. Support Gut Health for Better Nutrient Absorption

The gut plays a crucial role in hormone metabolism and nutrient uptake. Fermented foods like sauerkraut, kimchi, and kefir help optimise digestion and support regrowth.

7. Hydrate & Reduce Excess Caffeine

Dehydration affects hair health. Aim for at least 2L of water daily, and consider swapping an extra coffee for a herbal tea to support adrenal function.

The Bottom Line

Postpartum hair loss is temporary, but how you nourish your body during this time can make a real difference in how quickly and strongly your hair grows back. Focus on nutrient-dense foods, balanced blood sugar, and overall hormone support, and in time, you’ll see those baby hairs start to regrow.

Looking for more guidance on hormone health? Join me inside The Positive Method Club, where we take a holistic, sustainable approach to feeling your best from the inside out.

Hannah Alderson