Iron Deficiency and Hair Loss: Tests, Recovery and Care Tips

Iron deficiency is one of the most overlooked causes of diffuse hair shedding—particularly among women with heavy periods, during postpartum, or those following predominantly plant-based diets. If you suspect your shedding has spiked, understanding how iron and ferritin support hair growth, what to ask for at your GP appointment, and how to care for hair while levels recover can make a measurable difference to both your strands and your sanity. Here’s a clear, UK-focused guide to getting answers and supporting regrowth—derived from recent reporting on iron deficiency–related hair loss, plus clinical best practice.

How iron and ferritin affect hair growth

Healthy hair depends on a steady supply of oxygen and nutrients to the follicle. Iron plays a vital role in oxygen transport, and ferritin is the body’s iron storage protein. When ferritin is low, the body prioritises essential organs over hair production. The result can be telogen effluvium: diffuse shedding that typically appears two to three months after the trigger (for example, heavy blood loss, illness, or dietary shortfalls).

Key points to understand:

• Haemoglobin vs ferritin: A normal haemoglobin can coexist with low ferritin. You can feel okay yet still shed hair if iron stores are depleted.
• Ranges vary: Laboratory reference ranges differ, and clinicians interpret them in context. Many hair specialists note that hair often fares better when ferritin is comfortably replete (commonly discussed as above ~50–70 µg/L), but your GP’s advice and local ranges take precedence.
• It’s not the only factor: Thyroid issues, low vitamin D or B12, significant stress, recent illness, or certain medications can also drive shedding. Iron may be one piece of a bigger puzzle.

Spotting the signs—and getting tested in the UK

Iron-related hair shedding usually presents as a widening parting or more hair in the shower and brush, rather than discrete bald patches. You may also notice fatigue, breathlessness on exertion, brittle nails, or feeling cold—though some people have no obvious symptoms beyond hair changes.

In the UK, the most direct route is via your GP. Explain the pattern of shedding and any contributing factors (heavy or prolonged periods, recent pregnancy, vegan/vegetarian diet, frequent blood donation, endurance training, or gastrointestinal issues). Your GP may recommend blood tests to investigate.

• Ask about: Full blood count (FBC), ferritin, and, where relevant, vitamin B12, vitamin D, thyroid function tests (TFTs), and folate. These help to rule out overlapping causes of hair loss.
• Track timelines: Note when shedding began, any triggering events (illness, stress, surgery), and menstrual patterns. A simple timeline helps your clinician pinpoint causes.
• Keep perspective: Daily shedding of 50–100 hairs is normal. What matters is change from your baseline and whether density seems to be declining.

If your ferritin or iron is low, your GP will advise a plan, which may include dietary strategies and iron supplements. If tests are normal yet shedding persists, you may be referred or choose to see a dermatologist or trichologist for further assessment.

Correcting deficiency: food-first strategies and safe supplementation

Whenever possible, start by strengthening your diet and absorption habits; then follow your GP’s advice on supplementation if indicated. Food-based iron is well tolerated and supports overall health, while supplements can efficiently replete low stores when medically needed.

Diet and absorption basics:

• Heme iron (best absorbed): lean red meat, liver, mussels, clams, sardines, dark chicken/turkey meat.
• Non‑heme iron (plant-based): lentils, chickpeas, tofu/tempeh, pumpkin seeds, quinoa, leafy greens, fortified cereals, tahini, blackstrap molasses.
• Boost absorption: Pair iron-rich foods with vitamin C (citrus, berries, peppers, tomatoes). A squeeze of lemon over greens or beans can make a real difference.
• Avoid inhibitors around iron: Tea, coffee, and calcium-rich foods can reduce absorption. Try to separate them from iron-rich meals and supplements by at least two hours.

Supplementation: Only start iron supplements if advised by your GP or pharmacist after blood tests. Common prescribed forms include ferrous sulphate, ferrous fumarate, and ferrous gluconate; dosing varies by need and tolerance. Side effects can include constipation, nausea, or dark stools. Taking iron with food may improve tolerance, though absorption is best on an empty stomach—your clinician will tailor advice to you. Do not double-dose or combine multiple iron products unless directed.

Timelines and expectations: With effective treatment, many people notice shedding ease within 6–12 weeks, baby hairs from 3–6 months, and meaningful density improvements over 9–12 months. Hair grows in cycles; patience and consistency are essential.

Caring for your hair while levels recover

While you correct iron levels, support your strands with gentle, breakage-minimising routines. Small, consistent tweaks help your hair look and feel better during the regrowth window.

• Switch to gentle detangling: Brush from ends upward with a flexible-bristle brush on damp hair conditioned with slip. Work in sections; never rip through knots.
• Reduce heat and tension: Keep hot tools on low/medium, use heat protectant, and choose looser styles. Avoid tight ponytails, heavy extensions, or long-term traction.
• Choose hair-friendly fabrics: Silk or satin pillowcases and scrunchies reduce friction, tangling, and breakage compared to cotton.
• Balance strength and moisture: Alternate hydrating masks with light protein treatments if your hair tolerates them. Over-protein can feel brittle; listen to how your hair responds.
• Look after your scalp: Keep it clean, avoid heavy product build-up, and consider gentle massage a few minutes several times a week to support microcirculation.
• Camouflage smartly: A strategic cut, soft layers, or a blunt baseline can boost visual fullness. Root powders or fibres can discreetly fill in partings on special occasions.

Important: Over-the-counter hair products can help with appearance and breakage, but they cannot correct iron deficiency. Focus on medical guidance for repletion while maintaining a steady, kind routine for your hair.

When to seek further help

If shedding is sudden or severe, if you notice patchy hair loss, scalp inflammation, or if you’re not improving as expected despite correcting deficiency, return to your GP. You may need additional investigations for thyroid function, coeliac disease, inflammatory scalp conditions, or hormonal contributors (e.g., PCOS). A dermatologist or qualified trichologist can offer targeted treatments when causes overlap.

Key Takeaways

• Low ferritin can trigger telogen effluvium—diffuse shedding often seen 2–3 months after a trigger such as heavy periods, illness, or dietary shortfalls.
• Ask your GP about ferritin as well as haemoglobin; normal haemoglobin can coexist with low iron stores that impact hair.
• Prioritise food-first strategies, vitamin C with iron, and separate tea/coffee and calcium from iron-rich meals to aid absorption.
• Only supplement iron after blood tests and professional advice; timelines for hair improvement typically range from weeks to months.
• Protect hair with low-heat styling, silk or satin fabrics, gentle detangling, and scalp care while iron levels recover.

Frequently Asked Questions

How do I know if iron deficiency is causing my hair loss?
A ferritin blood test is the most direct way to assess iron stores. Describe your shedding pattern, menstrual history, and diet to your GP, who may also test thyroid, vitamin D, B12, and folate.

What ferritin level is considered “good for hair”?
There isn’t a single universal number. Many hair clinicians observe better outcomes when ferritin is comfortably replete (often discussed above ~50–70 µg/L), but lab ranges vary and your GP will interpret results in context.

Can I just start taking iron?
No—over-supplementing iron can be harmful. Always confirm deficiency with blood tests and follow professional dosing guidance. A pharmacist can advise on timing and interactions if you’re already prescribed iron.

How long until I see less shedding?
With effective treatment, some improvement can appear in 6–12 weeks, with new growth at 3–6 months. Full density changes often take 9–12 months due to hair’s growth cycle.

Does iron deficiency cause permanent hair loss?
Iron-related telogen effluvium is generally reversible once iron stores are corrected, though timelines vary. If density isn’t improving, revisit your GP to investigate other causes or overlapping conditions.

I’m vegetarian/vegan—can I still meet my iron needs?
Yes. Emphasise legumes, tofu/tempeh, seeds, dark leafy greens, and fortified foods. Combine with vitamin C and space tea/coffee away from meals to improve absorption. Your GP can monitor ferritin.

Should I change my styling routine?
Yes—be gentle. Reduce heat, avoid tight styles, use silk or satin, and detangle slowly with conditioner. These tweaks reduce breakage while you address the underlying deficiency.

Could postpartum shedding be iron-related?
Postpartum shedding is common due to hormonal shifts, but iron deficiency can compound it, especially after blood loss during birth. Speak to your GP if shedding feels excessive or prolonged.

When should I see a specialist?
Seek dermatology or trichology input if shedding is severe, patchy, accompanied by scalp symptoms, or persists despite corrected iron. They can evaluate for other causes and offer targeted treatments.