Autumn hair shedding and ‘Fall Fatigue’ explained — and why carbs help

Noticing extra strands in the shower and a sudden pull towards pasta as the days get shorter? You’re not imagining it. Many people experience a cluster of symptoms in late autumn — sometimes dubbed “Fall Fatigue” — including lower energy, mood dips, sleep changes, and a slight uptick in hair shedding. While alarming, seasonal shifts in light, temperature, and routine can nudge our biology, including the hair growth cycle. Here, we unpack what’s normal, why complex carbohydrates and steady nutrition matter, and how to adjust your routine so your hair stays resilient through the colder months.

What is ‘Fall Fatigue’ — and is seasonal hair shedding real?

As daylight hours shorten, our internal clock (circadian rhythm) adapts. This can influence hormones and behaviours tied to sleep, appetite, and energy — the cluster informally referred to as “Fall Fatigue.” For hair, a modest seasonal rise in shedding has been documented in healthy populations, with many noticing more hair fall from late summer into autumn. The mechanism is thought to involve a small, temporary increase in hairs entering the resting (telogen) phase before shedding.

Understanding the hair cycle helps put this into context. Hair grows in stages: a long active growth phase (anagen), a brief transition (catagen), and a resting phase (telogen) after which the hair naturally sheds. Most people lose around 50–100 hairs daily; in autumn, you may see a noticeable but temporary increase. For most, this stabilises without intervention within several weeks to a few months.

It’s also important to separate seasonal shedding from more disruptive forms of hair loss. Telogen effluvium — a common, diffuse shedding — can be triggered by illness, high stress, rapid weight loss, iron deficiency, postpartum shifts, or certain medications. Seasonal shedding, by contrast, is typically mild, self-limiting, and not accompanied by widening partings or obvious thinning patches.

Why carbohydrates, protein, and vitamin D matter in autumn

Hair follicles are highly active mini-organs and energy hungry. When energy intake is inconsistent — for example, during strict dieting or skipping carbohydrates — hair can be deprioritised by the body, potentially increasing shedding. Balanced, complex carbohydrates help stabilise energy and support overall hormonal rhythm, which can be useful when daylight changes make you feel sluggish.

Think of carbohydrates as part of a trio with protein and micronutrients:

• Complex carbohydrates: Oats, wholegrain bread, brown rice, quinoa, lentils, beans, and root vegetables provide slow-release energy. They can help prevent the “energy dips” that often feel more pronounced in darker months.
• Protein for structure: Hair is largely keratin. Aim to include protein at each meal — eggs, dairy or fortified alternatives, fish, poultry, tofu, tempeh, beans, or lean meats.
• Vitamin D support: With limited sunlight exposure in the UK, many people have lower vitamin D levels in autumn and winter. Government guidance recommends adults consider a daily 10 microgram (400 IU) vitamin D supplement during these months. Adequate vitamin D status supports overall health, which indirectly benefits hair.
• Iron and B vitamins: Iron deficiency is a common, correctable cause of diffuse shedding. Women and anyone with restrictive diets, heavy periods, or low iron intake may be at higher risk. Speak to your GP before supplementing and request a blood test if concerned.

To be clear, there’s no “magic” carbohydrate that stops seasonal shedding — but avoiding extreme restriction, fuelling regularly with complex carbs, and pairing them with protein and healthy fats can create a steadier internal environment for your hair follicles.

Practical autumn-to-winter routine changes for healthier hair

Between colder air outside and central heating inside, hair and scalp can become drier and more static-prone. A few strategic tweaks can help you ride out seasonal shedding while improving hair quality.

• Wash rhythm and water temperature: Keep water lukewarm, not hot, to reduce scalp dryness. Adjust wash frequency to your scalp’s needs rather than habit; some people benefit from slightly fewer washes in winter.
• Gentle detangling: Use a wide-tooth comb on damp hair, starting at the ends and working up. This limits mechanical breakage that might be mistaken for shedding.
• Conditioner consistency: Focus conditioner on mid-lengths and ends. If your scalp is dry and flakey, consider a gentle, fragrance-minimised formula or a light, rinse-out scalp conditioner once in a while.
• Scalp care: A once-weekly, gentle scalp massage with the pads of your fingers can support microcirculation and ease tension. If you’re prone to dandruff in winter, use a suitable anti-dandruff shampoo as directed, then resume your usual routine.
• Heat styling limits: Reduce direct heat where possible. If you do heat style, keep tools on the lowest effective setting and use slow, controlled passes.
• Protective styling with care: Looser, low-tension styles reduce mechanical pull. If you wear extensions, wigs, or protective styles, maintain clean scalp access and avoid tight attachments.
• Fabric matters: Swap scratchy hat linings for silk or satin-lined options to cut down on friction-related breakage at the crown and hairline.
• Sleep and stress: Seasonal routine drift can compound stress. Aim for consistent bedtimes, morning light exposure (even a short walk), and stress-buffers like movement and mindful breaks. Chronic stress is a recognised trigger for shedding.
• Hydration and humidity: Use a humidifier if indoor air is extremely dry; it can help both skin and hair. Drink water regularly — thirst cues sometimes drop in cold weather.

Remember, the hairs you notice in your brush today began their exit from the growth cycle months ago. Your efforts now are about supporting the next wave of growth so that spring feels fuller and healthier.

When to seek help: red flags beyond seasonal shifts

Seasonal shedding is usually diffuse and temporary. If your experience feels more severe, or lasts longer than three months without easing, investigate. Seek professional advice if you notice any of the following:

• Patchy loss or visible scalp in discrete areas rather than even shedding
• Sudden, dramatic shedding after illness, high fever, or major stress
• Accompanying symptoms such as fatigue, brittle nails, pale skin, or shortness of breath (possible iron deficiency)
• Ongoing scalp issues including pain, inflammation, or persistent flaking that doesn’t respond to over-the-counter care
• New medications or major diet changes preceding hair fall

A GP or dermatologist can examine your scalp, review your history, and, where appropriate, arrange tests (e.g., ferritin/iron studies, thyroid function, vitamin D) to identify and address correctable causes. Avoid self-prescribing high-dose supplements without testing; more is not always better.

Key Takeaways

• A modest rise in hair shedding from late summer into autumn is common and typically self-limiting.
• Shorter days can disrupt energy and mood (“Fall Fatigue”). Balanced meals with complex carbs and protein help stabilise energy and support hair growth cycles.
• In the UK, consider the recommended 10 microgram vitamin D supplement in autumn/winter; speak to a healthcare professional if you suspect deficiencies such as iron.
• Adjust your routine for colder weather: be gentle with detangling, reduce heat, protect from friction, and care for scalp health.
• Seek medical advice if shedding is patchy, severe, persists beyond three months, or is accompanied by other symptoms.

Frequently Asked Questions

Is seasonal shedding the same as hair loss?
Not quite. Seasonal shedding is a temporary increase in hairs exiting the resting phase, usually diffuse and short-lived. Progressive hair loss often shows as widening partings, receding hairlines, or patchy thinning and warrants assessment.

How long does autumn shedding usually last?
Many people notice increased shedding for several weeks, sometimes a couple of months, before it eases. If it continues beyond three months or worsens, consult a professional.

Do I really need carbs for hair?
Your hair benefits when your total energy intake is steady. Complex carbohydrates support consistent energy and help avoid the physiological stress of restrictive eating, which can increase shedding. Pair carbs with protein and healthy fats.

Which nutrients should I prioritise?
Focus on overall dietary balance. Protein, iron, vitamin D, and B vitamins are relevant for healthy hair. In the UK, adults are advised to consider 10 micrograms (400 IU) vitamin D daily in autumn/winter. Test before taking targeted iron or high-dose supplements.

Can I stop washing my hair to reduce shedding?
No — washing doesn’t cause shedding; it simply releases hairs that are already due to fall. Maintain a comfortable wash rhythm and use gentle techniques to reduce mechanical breakage.

Do hats make hair fall out?
Normal hat-wearing won’t cause hair loss. However, rough or tight hats can create friction and breakage. Choose softer or satin-lined options and avoid persistent tension.

What about postpartum shedding vs seasonal shedding?
Postpartum shedding is a common, temporary form of telogen effluvium triggered by hormonal shifts after childbirth. It’s typically more pronounced than seasonal shedding but usually resolves within several months.

Should I take a hair supplement?
Supplements can help if you have a proven deficiency. Otherwise, a diverse, balanced diet often covers needs. Discuss with your GP before starting new supplements, especially iron or high-dose formulations.