During my latest doom-scrolling sesh, I came across several women in their 20s commiserating about hair loss. I didn’t think I had to worry about my hair thinning until I was older—turns out I was mistaken. Are Gen Z’s abnormally high stress levels the reason why younger people are dealing with thinning hair? Maybe. However, according to dermatologists it’s not all that uncommon for women to start experiencing hair loss before the age of 30.
Before you start spiraling like I did, know that there are quite a few ways to treat and reverse hair thinning. Take a deep breath and keep reading to learn everything you need to know about hair loss in your 20s.
Is it normal to lose hair in your 20s?
Yep, hair thinning can start in your 20s, and it’s much more common than many people realize, says clinical trichologist Emily DeNard. “Genetic hair loss can begin any time after puberty, while temporary shedding may occur following hormonal changes, illness, or significant stress.”
It helps to understand hair’s four-part life cycle: It grows, it rests, it falls, and then it regenerates. And because there are multiple genes involved in this cycle, there are several things that can potentially upset the process, says trichologist Dominic Burg.
1. Your diet
We all know the importance of eating a balanced diet, but you probably didn’t know that your diet can directly affect your hair growth. “If you’re restricting your body of nutrients, it will shift energy away from your hair and divert it to your vital organs, like your heart, lungs, or brain,” says Burg. “Hair isn't essential for survival, but it’s very energy intensive.”
Translation: Hair requires a lottttt of energy to grow, and If you aren’t eating enough protein, iron, vitamins, and fatty acids, hair thinning is more likely to occur (which, by the way, you won’t notice until about three months after you change your diet, after your hair has passed through its resting and falling phase).
2. Stress
According to Burg, stress—whether chronic or sudden—can slow down the hair cycle. When you’re stressed, your body produces a hormone called cortisol, which can prematurely push your hair into its resting phase (i.e., when the hair isn’t growing). Stress-related hair loss typically isn't permanent, but it can leave you with excessive shedding that lasts around six to nine months.
3. Tight hairstyles
PSA to the girls who swear by slick-back ponytails: If you’re experiencing hair thinning, your trusty style could be the culprit. “Tight hairstyles can cause hair breakage and lead to hair loss over time,” says dermatologist Danny Guo, MD. Our recommendation? Swap your slick stick for dry shampoo a few times a week.
4. Hormonal changes
Surprise! Hormones also play a major role in your hair cycle. Some women are more sensitive to hormonal changes than others, says Burg, but changing or starting a new birth control can definitely impact your hair growth and hair loss. “Hormones are really important in the hair cycle,” he says. “Changing your birth-control pills can cause hair loss in some women, and it often takes a couple rounds of pills to find one that works for you.”
The same goes for pregnancy. “The high levels of estrogen and progesterone during pregnancy can make your hair grow faster and feel silkier,” he says. “But when the baby is born, these levels drop dramatically, and you’ll typically see some hair fall three months later.”
5. Genetics
Unsurprisingly, early-onset hair loss can also be hereditary. “Genetic hair loss is progressive and does not have a permanent cure, but early and consistent treatment can often slow or stabilize thinning and may improve density,” says DeNard. “Management usually needs to remain ongoing, but it is still absolutely possible to maintain healthy, full-looking hair.”
Can hair grow back after thinning?
Sometimes. It all depends on the root cause, which is why it’s important to see a professional—either a dermatologist or trichologist—to diagnose what is inducing your hair loss. The good news is “many forms of hair loss can improve significantly,” says DeNard. “For example, shedding caused by a nutritional deficiency or stress often resolves once the trigger is corrected and healthy hair and scalp practices are established.” It will take time to see improvements, but you can ensure you’re creating the best possible environment for hair to flourish by incorporating a scalp serum, like the Emunah Beauty Scalp Peptide Topical, into your routine.
If you’re experiencing genetic hair loss, DeNard says it’s more difficult to restore hair back to its initial fullness. However, it’s not totally impossible. Early recognition and a thorough treatment plan can slow down thinning and improve density.
How do I tell if my hair is shedding or thinning?
I ask myself this question often: How exactly do you figure out if your hair is actually thinning or if you’re just shedding a little more than usual? “You lose about 50 to 100 hairs every day, which is about 0.001 percent of your hair,” says Burg. “Now, when you notice that amount doubling or tripling, that’s an indication that your hair cycle is too short.”
Other than monitoring the amount of hair you lose in the shower or on your hairbrush, you’ll want to check your ponytail (does it feel thinner or less bulky than usual?); your part (is it widening?); and your scalp (can you see it reflecting under bright lights?). If you are noticing any of the above, here’s what you can do next:
How can I stop losing my hair in my 20s?
First things first: See a professional who will complete a full assessment to determine why you’re experiencing hair thinning in the first place. They’ll be able to pinpoint the root cause of your hair loss, whether it’s hormones, stress, diet, genetics, or your go-to hairstyle. The exact treatment varies based on the diagnosis, but patients are usually prescribed topical solutions and medications, like minoxidil. Keep in mind that hair growth takes time, so patience is key. Even with topical solutions, “you usually won’t see results for three to four months,” says Burg.
Beyond topicals, DeNard recommends prioritizing healthy scalp and lifestyle habits as well. “Foundational scalp care matters,” she shares. “Wash according to the needs of your scalp—an oily scalp may benefit from more frequent cleansing. Avoid chronically tight hairstyles, minimize unnecessary heat and chemical damage, and make sure your diet provides sufficient calories, protein, and micronutrients.”
While an investment, Dr. Guo has seen promising hair growth results from LED light therapy helmets, too. “These have increasing evidence of efficacy and are safe to use.” Much like topical treatments, consistency is key to see results. You’ll need to complete an LED treatment daily for up to 12 weeks before you begin to notice a difference.
The bottom line
Hair thinning in your 20s can be frustrating, but it shouldn’t be the end of the world. DeNard says taking the time to figure out the root of the issue and developing healthy hair and scalp habits now can prevent more serious hair loss down the line. Take stock of your eating habits, stress levels, and hormone changes, and if you’re losing hair at an alarming rate, book an appointment with your dermatologist. “Remember, hair loss is a lot more common than most women realize,” says Burg. “There are really good solutions out there and they are getting better all the time.”
Meet the experts
- Dominic Burg is a certified trichologist and the chief scientist at Evolis Professional.
- Emily DeNard is a clinical trichologist and founder of Emunah Beauty.
- Danny Guo, MD, is a double board-certified dermatologist .
Why Trust Cosmopolitan?
Mary Honkus is a contributor for Cosmopolitan with eight years of experience researching, writing, and editing beauty stories, including a deep dive on why your hair gets so oily and making a case for coconut oil for hair. She’s an authority in all beauty categories and her hair is her prized possession. For this story, she consulted with trichologists and dermatologists to learn what causes hair loss in your 20s and offer advice on how to treat the issue.
Ruby Buddemeyer is Cosmopolitan’s former beauty editor. She covered beauty across print and digital. Her work has appeared on The Zoe Report, Fashionista, and StyleCaster. Follow her on Instagram.
Ruby was the beauty editor at Cosmopolitan, where she covered beauty across print and digital. Her work has appeared on The Zoe Report, Fashionista, and StyleCaster. Follow her on Instagram.
