Exploring the Link Between Gut Health and Hair Loss

March 14, 2025

You might think that hair loss is solely a scalp issue, but the truth is much deeper. Your gut, that complex ecosystem of bacteria, plays a surprisingly major role in the health and vitality of your hair.

The link between gut health & hair loss is gaining attention as research highlights how a balanced gut microbiome can influence overall wellness, including hair growth. Addressing gut health may be the missing piece in your hair care routine.

In this blog, we’ll explore the fascinating link between gut health and hair loss. We'll uncover how a healthier gut could promote stronger, fuller hair. Let’s break down the science, symptoms, and solutions.

The gut health and its role in the body

The balance of microorganisms in your digestive tract, referred to as the gut microbiome, is referred to as gut health. A healthy digestive system is essential for:

Nutrient absorption: Ensure that your body receives the vitamins & minerals it requires for healthy hair development.
Immune function: The stomach contains a large percentage of your immune system, which keeps inflammation under control.
Inflammation control: A balanced gut reduces systemic inflammation, which can affect scalp health.

When gut health is compromised, it can result in nutrient deficiencies, chronic inflammation, and even hormonal imbalances—all of which can contribute to hair loss.

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How gut health impacts hair loss

The gut is often referred to as the "second brain" because of its profound influence on overall health, including hair health. A balanced gut microbiome ensures efficient nutrient absorption, reduces inflammation, and regulates hormones—all of which play a critical role in maintaining healthy hair.

Here's how the two are connected:

1. Nutrient absorption and deficiencies

A healthy gut is crucial for absorbing nutrients that support hair growth. When the gut is imbalanced, it may impair the absorption of vital vitamins and minerals such as:

Biotin (Vitamin B7): Known as the "hair growth vitamin," biotin deficiencies often result from poor gut health and are directly linked to hair thinning and breakage.
Zinc: Essential for tissue repair and hair follicle health. Low zinc levels can weaken hair strands and lead to shedding.
Vitamin B12 and D: Both vitamins play key roles in hair follicle regeneration and reducing hair loss. Poor gut health can interfere with the absorption of these nutrients, causing deficiencies.
Iron: Iron deficiency, often linked to poor gut function, causes anaemia, which restricts oxygen and nutrient delivery to hair follicles, leading to thinning.

Studies have shown that individuals with conditions like celiac disease or Crohn’s disease, which affect gut health, often experience hair thinning due to malabsorption of nutrients.

2. Inflammation and damage to hair follicles

An unhealthy gut can result in systemic inflammation, which directly impacts hair follicles. Inflammation increases oxidative stress in the body, damaging hair follicle cells and reducing their ability to produce healthy hair strands.

Leaky gut syndrome: This condition allows harmful substances like toxins and bacteria to enter the bloodstream, triggering widespread inflammation. These inflammatory markers can reach the scalp and impair follicle function.
Scalp inflammation: Systemic inflammation caused by poor gut health can worsen scalp conditions like dandruff, eczema, or psoriasis, further contributing to hair loss.

A study published in the journal Nature Communications found that gut dysbiosis (an imbalance of gut bacteria) is linked to higher levels of inflammatory cytokines, which can disrupt the hair growth cycle.

3. Hormonal imbalances and hair thinning

The gut microbiome plays a vital role in hormone production and regulation. An imbalance in the gut can disrupt key hormones, including:

Cortisol: High cortisol levels, often caused by stress and gut inflammation, can push hair follicles into the telogen (resting) phase, resulting in shedding.
Estrogen: Gut imbalances may alter estrogen metabolism, affecting hair density and thickness, especially in women.
Androgens: Increased androgen activity (such as dihydrotestosterone (DHT) can shrink hair follicles, resulting in androgenetic alopecia (pattern baldness).

Chronic stress impacts gut bacteria, leading to hormonal imbalances that accelerate hair loss. This stress-gut-hormone-hair loss cycle is common in both men and women.

4. Microbial imbalance and scalp health

A diverse and healthy gut microbiome promotes a balanced scalp environment. However, an overgrowth of harmful bacteria or fungi in the gut can disrupt this balance, leading to scalp issues such as:

Dandruff and seborrheic dermatitis: Gut imbalances can increase yeast activity on the scalp, resulting in flaky skin and irritation.
Folliculitis: A microbial imbalance can trigger infections in the hair follicles, weakening their structure and causing hair loss.
Sebum overproduction: Poor gut health may contribute to excess oil production on the scalp, clogging follicles and hindering healthy hair growth.

Regular intake of probiotics can restore gut bacterial balance, reducing inflammation and promoting a healthier scalp.

5. Gut-brain axis and stress-induced hair loss

The gut-brain axis connects gut health to mental health, & stress has a significant impact on both. A disrupted gut can:

Increase anxiety and stress levels, which directly harm hair follicles.
Triggers a stress response in the hypothalamic-pituitary-adrenal (HPA) axis, releasing cortisol and other stress hormones that suppress hair growth.

Individuals with stress-related hair loss often show signs of gut dysbiosis, indicating that both conditions may need simultaneous treatment.

6. Toxin overload and oxidative stress

The gut is responsible for detoxifying harmful substances. When gut health deteriorates, toxins accumulate in the body, increasing oxidative stress. This oxidative stress affects hair follicles by:

Damaging follicular cells.
Prematurely ageing hair, causing greying and weakening strands.
Shortening the anagen (growth) phase of the hair cycle.

7. Autoimmune reactions and alopecia

Poor gut health has been linked to autoimmune disorders like alopecia areata, where the immune system attacks hair follicles. Gut dysbiosis and leaky gut syndrome may trigger immune dysregulation, worsening autoimmune conditions and leading to patchy hair loss.

Research indicates that restoring gut health with probiotics and anti-inflammatory diets can improve outcomes for individuals with autoimmune-related hair loss.

Additional impacts of gut health on hair loss

Hair texture: A lack of nutrients like omega-3 fatty acids and proteins from poor gut absorption can make hair dry and brittle.
Hair growth cycle: The gut microbiome influences the hair growth cycle, and an imbalance can disrupt the cycle, causing excessive shedding.
Alopecia risk: Chronic gut issues may increase the risk of alopecia due to prolonged inflammation and immune dysregulation.

Also read: The Role of Gut Microbiome Testing in Immune Health.

Understanding these mechanisms helps us recognise the signs of gut-related hair loss and take action.

Signs your gut health is affecting your hair

If gut issues are contributing to hair loss, you may notice symptoms beyond thinning hair. Common signs include:

1. Digestive Issues

Bloating, an uncomfortable feeling of fullness and distension in the abdomen, is a frequent sign of gut imbalance. It can be caused by an overgrowth of certain bacteria or an inability to digest certain foods properly.
Constipation: Difficulty or infrequent bowel movements can be a symptom of gut dysbiosis.
Diarrhoea: Loose, watery stools can also be a sign of an unhealthy gut, often caused by an infection or an inflammatory response.
Gas: Excessive gas production can result from bacterial imbalances in the gut, leading to discomfort and bloating.
Abdominal Pain: Cramping, sharp pains, or persistent discomfort in the abdomen can indicate underlying gut issues.

2. Skin Problems

Acne: While often associated with hormones, acne can also be linked to gut imbalances. Inflammation in the gut can trigger an inflammatory response throughout the body, including the skin.
Eczema: This chronic skin condition, characterised by itchy, red, and inflamed patches, has been linked to gut dysbiosis.
Psoriasis: This autoimmune skin condition, which causes thick, scaly patches on the skin, has also been associated with gut imbalances.

3. Fatigue

Persistent Tiredness: When your gut is not functioning optimally, it can affect nutrient absorption, leading to deficiencies that can cause fatigue.
Low Energy Levels: An imbalanced gut can contribute to chronic inflammation, which drains energy and leaves people feeling constantly tired.

4. Food Sensitivities

Intolerance to Certain Foods: You may experience digestive discomforts, such as bloating, gas, or diarrhoea, after consuming certain foods. This could indicate food sensitivities or intolerances, which can be linked to gut imbalances.

5. Mood Disorders

Anxiety: The gut-brain axis plays a significant role in mood regulation. An imbalanced gut can contribute to increased anxiety levels.
Depression: Studies have shown a link between gut dysbiosis and an increased risk of depression.

Must read: Understanding How Gut Health Affects Acne

Once you’ve identified the signs, the next step is to address the root cause of the problem—your gut.

How to improve gut health for better hair growth

Fortunately, you can take proactive steps to nourish your gut and support healthier hair growth. Here are some effective strategies:

1. Incorporate probiotic-rich foods

Probiotics are beneficial bacteria that help restore gut balance, improve digestion, and reduce inflammation. They play a significant role in both gut and hair health by promoting nutrient absorption and reducing systemic inflammation. Add these probiotic-rich foods to your diet:

Kombucha: A fermented tea loaded with probiotics to support gut microbial diversity.
Yoghurt: Choose plain, unsweetened varieties with live and active cultures.
Kefir: A tangy, fermented milk drink rich in probiotics and nutrients.
Fermented vegetables: Sauerkraut, kimchi, and pickles (made without vinegar) are excellent sources of beneficial bacteria.

Incorporate a variety of probiotic foods into your diet to enhance microbial diversity and support overall gut health. For targeted solutions, consider high-quality probiotics like those from The Good Bug, designed to promote gut health and reduce inflammation effectively.

2. Focus on a nutrient-dense diet

A balanced diet filled with necessary vitamins and minerals nourishes both your gut and hair. The following foods should be staples in your diet:

Leafy greens: Spinach, kale, & broccoli are rich in folate and iron, which are crucial for hair growth and overall gut health.
Nuts and seeds: Almonds, walnuts, & chia seeds provide zinc, magnesium, and healthy fats to strengthen hair and support gut health.
Lean proteins: Eggs, chicken, and legumes offer amino acids, the building blocks for keratin, which strengthens hair strands.
Whole grains: Oats, quinoa, and brown rice provide fibre to feed beneficial gut bacteria.

Zinc deficiency, often caused by poor gut health, has been directly connected to hair thinning and slower growth.

3. Reduce sugar and processed foods

Excessive sugar and processed foods can disrupt your gut microbiome by feeding harmful bacteria, leading to imbalances. These imbalances can hinder nutrient absorption and increase inflammation, negatively impacting hair health.

Swap sugary snacks: Replace sweets with whole fruits like apples, berries, or bananas.
Avoid ultra-processed foods: Limit packaged snacks, sugary cereals, and fast food.

Focus on whole, unprocessed foods to maintain a healthy gut microbiome and support hair growth.

4. Manage stress levels

Chronic stress negatively affects gut health by disrupting the gut-brain axis and raising cortisol levels, which can impair digestion and trigger hair loss. Incorporate stress-reducing practices into your daily routine:

Meditation: Spend 10–15 minutes a day practising mindfulness or guided meditation.
Yoga: Gentle yoga poses can help relax your mind and body while improving digestion.
Breathing exercises: Techniques like diaphragmatic breathing can lower cortisol levels and reduce gut inflammation.

Managing stress helps maintain hormonal balance, supports gut health, and prevents hair follicle damage caused by chronic inflammation.

5. Stay hydrated

Water is essential for optimal gut function and scalp health. Proper hydration supports digestion, helps flush out toxins, and keeps hair follicles hydrated for healthy growth.

Daily intake: Aim for at least 8 to 10 glasses of water per day.
Hydrating foods: Add water-rich foods like cucumbers, watermelon, and oranges to your diet.

Carry a reusable water bottle to track your water intake and stay consistently hydrated.

6. Try gut-supporting supplements

Supplements can bridge nutritional gaps and provide targeted support for gut and hair health. Consider the following:

Probiotics: High-quality probiotics, such as those from The Good Bug, help balance gut bacteria and improve nutrient absorption.
Prebiotics: These fibre-rich compounds, found in foods like bananas and asparagus, feed healthy gut bacteria and promote microbiome diversity.
Collagen: Supports the gut lining and strengthens hair follicles by providing essential amino acids.
Zinc and biotin: Supplements of these nutrients can boost hair strength and minimise shedding.

Consult a physician prior adding supplements to your routine to ensure they’re suitable for your needs.

7. Prioritize sleep and regular exercise

Both sleep and exercise are crucial for maintaining a healthy gut and promoting hair growth:

Sleep: Aim for 7 to 9 hours of quality sleep each night. During sleep, the body repairs the gut lining and promotes hair follicle regeneration.
Exercise: Physical activity improves gut motility, reduces stress, and enhances blood flow to the scalp, supporting hair growth.

Establish a consistent sleep routine and incorporate moderate exercise, such as walking, swimming, or yoga, into your daily schedule.

Lifestyle changes are key, but supplements can provide an additional boost to speed up gut repair and hair restoration.

The role of supplements in gut and hair health

Supplements like probiotics, prebiotics, and essential vitamins can address nutritional gaps caused by poor gut health. Look for:

Biotin and zinc: Essential for hair strength and growth.
Vitamin D: Crucial for immune and follicle health.
Probiotics from brands like The Good Bug are specifically designed to support gut health and nutrient absorption for hair growth.

While diet and supplements are important, some hair loss may require deeper intervention, especially if gut health issues are severe.

When to see a doctor

If you experience excessive hair loss, unmanageable gut symptoms, or persistent scalp inflammation, consult a healthcare professional. Conditions like IBS, SIBO, or autoimmune disorders may require medical treatment.

Let’s look at practical lifestyle changes to maintain long-term gut and hair health.

Lifestyle changes for a healthier gut and hair

Get enough sleep: Aim for 7–9 hours per night to allow your body to repair itself.
Limit processed foods: Reduce sugar and refined carbs, which harm gut bacteria.
Exercise regularly: Physical activity boosts gut motility and reduces stress.
Avoid antibiotics unless necessary: Antibiotics disrupt gut flora and should only be taken under medical advice.

Combining these habits with targeted products can make a noticeable difference in your gut and hair health.

The link between gut health & hair loss underscores the importance of holistically treating one's body. Balancing one's gut microbiome can improve nutrient absorption, reduce inflammation, and promote healthy hair growth.

To nurture your gut and hair, incorporate probiotics, adopt a gut-friendly diet, and make lifestyle changes. For targeted solutions, try The Good Bug, a trusted brand committed to improving gut health and boosting hair vitality.

Start your journey today and reclaim the confidence that comes with healthy, thriving hair!