Hair growth is slow, and most of the factors that affect it are either genetic or hormonal, beyond direct control. But the factors you can control are meaningful, particularly for hair health, retention, and the conditions at the scalp that support the growth cycle.
Medically reviewed by Michael Bair, PA-C
Written by Ryan Payne · May 2026
1. Eat Enough Protein
Hair is made of keratin, a structural protein. Hair loss and slowed growth are well-documented consequences of protein deficiency, particularly in the context of crash dieting or restricted eating patterns. Adults generally need 0.8 to 1.0 grams of protein per kilogram of body weight daily for normal biological function. Good sources include eggs, fish, lean meat, legumes, dairy, and soy. If your diet is adequate in protein, adding more won't accelerate growth beyond your genetic baseline, but falling short will visibly affect hair quality and shedding.
2. Address Micronutrient Deficiencies
Iron deficiency is one of the most common reversible causes of hair loss, particularly in women. Ferritin (stored iron) levels below 30 ng/mL are associated with increased hair shedding even when hemoglobin is normal. Zinc, vitamin D, and biotin deficiencies can also affect hair health, though biotin deficiency is rare in people eating a typical diet. Before taking hair-specific supplements, ask your provider to check ferritin, B12, vitamin D, zinc, and thyroid function, targeted supplementation for actual deficiencies works; blanket supplementation generally doesn't.
3. Get Regular Trims
Trims don't make hair grow faster, hair growth happens at the follicle, not the ends. What trims do is remove split ends before they travel up the hair shaft and cause breakage. If you're trying to grow length, breakage at the ends is what limits it. Regular trims every 8 to 12 weeks maintain the structural integrity of the hair shaft and reduce the net loss from breakage.
4. Reduce Heat Styling
Repeated high-heat styling degrades the disulfide bonds in keratin that give hair its structural strength. This causes progressive brittleness, frizz, and breakage that's difficult to reverse. When heat is necessary, use a heat protectant and keep tools below 375°F (190°C). Air drying when possible, and minimizing flat iron and curling iron use to a few times per week rather than daily, preserves shaft integrity over time.
5. Be Gentle When Detangling
Mechanical breakage from aggressive brushing or combing, especially when wet, is a significant and underappreciated cause of hair loss. Wet hair is more elastic and more prone to stretching and snapping under tension. Use a wide-tooth comb on wet hair, start at the ends, and work upward gradually rather than dragging through from root to tip.
6. Don't Over-Wash
Washing too frequently strips the scalp's natural sebum, which lubricates and protects the hair shaft. For most hair types, washing 2 to 3 times per week is appropriate. Fine or oily hair may need more frequent washing; thick, coarse, or chemically treated hair typically benefits from less frequent washing to preserve moisture balance.
7. Address Scalp Health Directly
Hair grows from follicles embedded in the scalp. A scalp with chronic inflammation, significant buildup, or circulatory restriction isn't an ideal growth environment. This is where mechanical scalp care matters: regular scalp exfoliation with a tool like the scrub-dub® removes the dead skin, sebum, and product residue that accumulates at the follicle opening and can interfere with normal growth.
A 2016 study in Eplasty found that standardized daily scalp massage over 24 weeks resulted in increased hair shaft thickness, attributed to mechanical stretching of dermal papilla cells and improved follicle blood flow. Four to five minutes of firm scalp massage during shampooing, 3 to 5 times per week, is a sustainable and evidence-informed practice for scalp health maintenance.
8. Manage Stress
Significant physical or psychological stress can trigger telogen effluvium, a condition in which a large proportion of hair follicles simultaneously shift from the growth phase into the resting (telogen) phase, causing diffuse shedding 2 to 3 months after the stressful event. This is the mechanism behind hair loss associated with illness, surgery, major life changes, and extreme dieting.
Chronic stress also worsens scalp conditions like seborrheic dermatitis and psoriasis, both of which create an inflammatory environment that's unfavorable for hair growth. Stress reduction practices, exercise, adequate sleep, and addressing chronic stressors where possible, support hair health as a downstream effect of overall health.
9. Get Enough Sleep
Growth hormone secretion peaks during deep sleep. Hair follicles, like all rapidly dividing cells, depend on normal growth hormone levels and the cellular repair processes that occur during sleep. Chronic sleep restriction affects hair quality over time, though the effect is gradual and often confused with other causes.
Hormonal Changes and Hair Thinning
For women between 40 and 60, the most common driver of noticeable hair thinning isn't nutrition or stress — it's estrogen decline during perimenopause and menopause. Estrogen prolongs the growth (anagen) phase of the hair cycle. As levels drop, hair spends less time in active growth and more time in the shedding phase, which produces diffuse thinning across the scalp rather than the patterned loss typical of androgenetic alopecia in men.
This type of hair thinning responds to hormonal management more than to lifestyle changes. If you're in the 40 to 60 age range and noticing significant diffuse thinning, the most useful thing you can do is get a full hormonal panel and a ferritin check from your provider — estrogen, thyroid function, and iron are the three most commonly correctable drivers of hair loss in this demographic. The lifestyle factors in this post support the hair you have; they don't replace hormonal evaluation when hormones are the cause.
Scalp health still matters alongside any medical treatment. The mechanical exfoliation and follicle stimulation that a scalp scrubber provides support the best possible growth environment — but they work as a foundation, not a fix for hormonally driven thinning on their own.
Frequently Asked Questions
How fast does hair actually grow?
The average rate is about half an inch (1.25 cm) per month, or roughly 6 inches per year. This rate varies by age, genetics, nutrition status, and health. There's no reliable intervention that meaningfully accelerates growth beyond an individual's genetic baseline, the goal of most hair care practices is to preserve what grows rather than grow faster.
Do hair vitamins and supplements work?
Only in the context of actual deficiency. Biotin supplements, widely marketed for hair growth, only produce noticeable results in people who are biotin-deficient, which is rare in people eating a standard diet. Iron, vitamin D, and zinc supplementation can restore hair health if deficiency is confirmed, but won't produce results beyond normal function if levels are already adequate. Get bloodwork before spending money on supplements.
When should I see a doctor about hair loss?
See a dermatologist or PA if you notice sudden diffuse shedding, patchy hair loss, significant thinning at the crown or temples, or hair loss accompanied by scalp pain, itching, or visible inflammation. Many causes of hair loss are treatable when caught early and misdiagnosed or missed without examination. Self-diagnosing hair loss and treating it empirically with supplements is a common reason people delay effective treatment.
The Scalp Care Part of the Equation
For the things you can control — scalp buildup clearance, shampoo distribution, and follicle stimulation — the Scrub-Dub's spike side covers the routine in a normal shampoo session
SHOP THE SCRUB-DUB30-day guarantee. No return required.
References
- Koyama T, Kobayashi K, Hama T, Murakami K, Ogawa R. Standardized Scalp Massage Results in Increased Hair Thickness by Inducing Stretching Forces to Dermal Papilla Cells in the Subcutaneous Tissue. Eplasty. 2016;16:e8. PubMed