How I reversed my PCOS hair loss naturally

Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder that affects millions of women worldwide. One of the most distressing symptoms of PCOS is hair loss, also known as androgenic alopecia. I personally struggled with excessive hair shedding, thinning at the crown, and receding hairline, which affected my confidence and self-esteem. Through persistent research and natural remedies, I successfully reversed my PCOS-related hair loss without resorting to medications or invasive treatments. Here’s my journey and the steps I took to reclaim my hair naturally.

PCOS Hair Loss

PCOS is an endocrine disorder. People with PCOS may sometimes experience changes to their hair, such as hair thinning or hair loss. A retrospective study found that hirsutism and acanthosis nigricans are the most reliable clinical markers of PCOS (1).

What cause PCOS hair loss?

PCOS hair loss is primarily caused by an imbalance of hormones, particularly an excess of androgens like testosterone and dihydrotestosterone (DHT). These hormones shrink hair follicles, leading to hair thinning and eventual shedding. Other contributing factors include insulin resistance, inflammation, and nutrient deficiencies. High insulin levels in PCOS result in excess production of testosterone (2).

Individuals with PCOS may also have low levels of sex hormone-binding globulin (SHBG) (3). This protein binds to sex hormones such as testosterone. When this protein attaches to a sex hormone, the body is unable to use it. As such, low levels of SHBG may indicate that a person has higher levels of testosterone available for the body to use. Understanding the root cause of my hair loss was crucial in finding an effective solution.

Step 1: Balancing Hormones Naturally

1. Adopting a Low-Glycemic Diet

Since insulin resistance is a key driver of PCOS symptoms, I switched to a low-glycemic, anti-inflammatory diet. The study shows that patients adhering to an Low carb diet for six months may experience remission of diabetes without adverse consequences (4). This included:

• Whole foods such as vegetables, lean proteins, and healthy fats
• Avoiding processed sugars, refined carbs, and dairy (which can trigger insulin spikes)
• Incorporating more fiber-rich foods like flaxseeds and chia seeds

2. Managing Stress Levels

Chronic stress leads to elevated cortisol levels, which disrupt hormonal balance.  A study conducted on 60 women with PCOS who attended health centers in Kerman, Iran, between April and September 2021. It concludes that mindfulness-based stress reduction (MBSR) effectively diminishes worries in women with PCOS. To manage stress, I incorporated:

• Daily meditation and deep breathing exercises
• Regular yoga and stretching routines
• Adequate sleep (at least 7-8 hours per night)

3. Supporting Liver Detoxification

The liver plays a pivotal role in regulating metabolic processes and hormone detoxification, both of which are crucial in the context of Polycystic Ovary Syndrome (PCOS). Dysregulated liver metabolism can enhance PCOS symptoms by contributing to insulin resistance, hyperandrogenism and ovarian dysfunction.

A study by Khan et al. (2023) a healthy liver efficiently metabolizes and clears excess hormones, contributing to hormonal balance and improved reproductive function. Since the liver plays a critical role in hormone metabolism, I focused on detoxifying it naturally by:

• Drinking warm lemon water every morning
• Incorporating detoxifying foods like dandelion tea, turmeric, and green leafy vegetables
• Avoiding alcohol and processed foods

Step 2: Targeted Nutritional Supplements

1. Saw Palmetto

Saw Palmetto is known to block DHT, the hormone responsible for hair follicle shrinkage. I took a standardized extract daily, which significantly reduced hair shedding over time.

2. Inositol

Inositol is a powerful supplement that improves insulin sensitivity and balances hormones. After incorporating inositol into my routine, I noticed reduced acne, improved ovulation, and less hair loss.

3. Zinc and Magnesium

Both zinc and magnesium help in hormonal regulation and reduce inflammation. I supplemented with 30mg of zinc and 400mg of magnesium daily to support hair growth.

4. Omega-3 Fatty Acids

Omega-3s are essential for reducing inflammation and promoting scalp health. I included flaxseeds, walnuts, and fatty fish in my diet while also taking a high-quality fish oil supplement.

Step 3: Scalp Care and Natural Remedies

1. Scalp Massage with Essential Oils

To stimulate hair follicles, I performed daily scalp massages using a blend of:

• Rosemary oil (promotes hair growth)
• Peppermint oil (improves circulation)
• Castor oil (strengthens hair and prevents breakage)

2. Aloe Vera and Onion Juice

Aloe vera has soothing properties, while onion juice contains sulfur that aids hair growth. I applied a mixture of fresh aloe vera gel and onion juice to my scalp twice a week and noticed significant regrowth.

3. Herbal Hair Masks

I used DIY herbal hair masks made from:

• Amla (Indian gooseberry) for strengthening roots
• Fenugreek seeds for improving scalp health
• Hibiscus powder for preventing hair fall

Step 4: Lifestyle Modifications

1. Regular Exercise Exercise helps in reducing insulin resistance and improving blood circulation to the scalp. I engaged in activities like:

• Strength training three times a week
• Daily brisk walking or jogging
• Yoga for hormonal balance

2. Avoiding Heat and Chemical Damage Excessive use of heat styling tools and chemical-laden products can weaken hair. I minimized heat exposure and switched to sulfate-free shampoos and natural conditioners.

Q/A

How can I fix my PCOS hair loss naturally?

Yes you can prevent hair loss with PCOS. You have to add balance diet in your lifestyle with high protein, low GI carbs and healthy fats.

What oil is good for PCOS hair loss?

First you identify root cause of your hair loss. You can use rosemary oil for your hair growth.

Is PCOS hair loss permanent?

No PCOS hair loss is not permanent. You can get back your hair with proper medication and healthy lifestyle with exercise and required supplements.

References

1. Schmidt, T. H., Khanijow, K., Cedars, M. I., Huddleston, H., Pasch, L., Wang, E. T., … & Shinkai, K. (2016). Cutaneous findings and systemic associations in women with polycystic ovary syndrome. JAMA dermatology. 152: 391-398.

2. Ding H, Zhang J, Zhang F, Zhang S, Chen X, Liang W, Xie Q. Resistance to the Insulin and Elevated Level of Androgen: A Major Cause of Polycystic Ovary Syndrome. Front Endocrinol (Lausanne). 2021 Oct 20:12:741764. 

3. https://medlineplus.gov/lab-tests/shbg-blood-test/

4. Goldenberg JZ, Day A, Brinkworth GD, Sato J, Yamada S, Jönsson T, Beardsley J, Johnson JA, Thabane L, Johnston BC. 2021. Efficacy and safety of low and very low carbohydrate diets for type 2 diabetes remission: systematic review and meta-analysis of published and unpublished randomized trial data. BMJ.13: 372-4743.