The 5 BEST Tips for Thick Hair

author avatar Dr. Eric Berg 04/17/2024

The 5 BEST Tips for Thick Hair

Thinning hair got you down? I get it. Hair loss can be a real confidence killer. But here's the thing: you don't have just to sit back and watch your hairline recede. There are ways to fight back against hair loss and keep your locks looking lush.

The key? Understanding the role of DHT (dihydrotestosterone) and its impact on your hair follicles. Regulating DHT receptor sensitivity can give your hair a fighting chance. Ready to learn how? Let's dive in.

Understanding DHT's Role in Hair Loss

If you're struggling with hair loss, you've likely heard of DHT (dihydrotestosterone).

This powerful hormone is a derivative of testosterone and plays a central role in the development of male pattern baldness. But what exactly is DHT, and how does it contribute to hair loss?

DHT is an androgen, or male sex hormone, that's produced naturally in both men and women. It's essential for the development of male characteristics during puberty, such as facial hair growth and a deeper voice.

However, later in life, DHT can also have a negative impact on hair growth, particularly in those with a genetic predisposition to hair loss.

Research has shown that DHT can shrink hair follicles, leading to thinner, shorter hair and eventual baldness. In fact, studies have found that men with male pattern baldness have higher levels of DHT in their scalp compared to those without hair loss.

The Interaction Between DHT and Scalp Receptors

So, how exactly does DHT contribute to hair loss? It all comes down to the interaction between DHT and the receptors in your scalp.

When DHT binds to these receptors, it can trigger miniaturization, which causes hair follicles to shrink and produce thinner, shorter hairs.

Over time, this process can lead to the classic signs of male pattern baldness, such as a receding hairline and thinning hair on the crown of the head.

Sometimes, the hair follicles may become so damaged that they stop producing new hairs altogether, resulting in complete baldness in certain areas.

The Genetic Sensitivity Factor

While DHT is a key player in hair loss, not everyone is equally sensitive to its effects. Genetic factors can influence how sensitive your hair follicles are to DHT, which is why some people may experience more severe hair loss than others.

If you have a family history of male pattern baldness, you may be more likely to experience hair loss yourself. This is because the genes that make your hair follicles more sensitive to DHT can be passed down from your parents.

In fact, research has identified a specific gene called the androgen receptor (AR) gene that plays a role in DHT sensitivity.

Variations in this gene can make some people more susceptible to the hair-shrinking effects of DHT, even if their overall levels of the hormone are normal.

So, if you're noticing signs of hair loss and have a family history of baldness, your hair follicles may be more sensitive to DHT due to genetic factors.

But don't despair - there are steps you can take to manage DHT levels and slow down hair loss, which we'll explore in the next section.

Strategies to Reduce DHT Levels and Sensitivity

Now that we understand the role of DHT in hair loss, let's explore some practical strategies for managing DHT levels and reducing its impact on your hair.

From lifestyle changes to medical interventions, there are several approaches you can take to support healthy hair growth.

Medications That Block DHT Production

One of the most effective ways to combat DHT-related hair loss is through medications that block the production of this hormone. The most well-known of these medications is finasteride, which is sold under Propecia.

Finasteride works by inhibiting the enzyme 5-alpha reductase, which is responsible for converting testosterone into DHT.

By blocking this enzyme, finasteride can significantly reduce the amount of DHT in your body, which may help slow down or even reverse hair loss.

While finasteride can be effective for many men, it's important to be aware of potential side effects.

These can include decreased libido, erectile dysfunction, and depression. If you're considering taking finasteride, it's important to talk to your doctor about the potential risks and benefits.

Natural DHT Blockers and Their Benefits

If you're looking for a more natural approach to managing DHT levels, several herbs and supplements may help. One of the most promising is pumpkin seed oil, which has been shown to block the activity of 5-alpha reductase and reduce DHT levels in the scalp.

In one study, men with male pattern baldness who took a daily supplement containing pumpkin seed oil experienced a significant increase in hair count compared to those who took a placebo.

Other natural DHT blockers include saw palmetto, pygeum, and green tea extract.

While these natural remedies may not be as powerful as prescription medications, they can be a good option for those who want to avoid the potential side effects of drugs like finasteride.

However, talking to your doctor before starting any new supplement regimen is always a good idea.

Addressing Insulin Resistance to Regulate DHT Sensitivity

Another factor that can contribute to DHT sensitivity is insulin resistance. When your body becomes resistant to insulin, it can lead to high levels of insulin in the blood, increasing the activity of 5-alpha reductase and leading to higher levels of DHT.

By improving your insulin sensitivity through diet and lifestyle changes, you may be able to reduce the impact of DHT on your hair follicles indirectly. Some strategies for improving insulin sensitivity include:

  • Eating a low-glycemic diet that's rich in whole foods and low in processed carbs and sugars

  • Engaging in regular exercise, which can help improve insulin sensitivity and reduce inflammation

  • Getting enough sleep, which is essential for regulating hormones and reducing inflammation

By addressing insulin resistance through these lifestyle changes, you may be able to support healthy hair growth and reduce the impact of DHT on your hair follicles.

Nutritional and Lifestyle Adjustments for Hair Health

While managing DHT levels is important for preventing hair loss, there are other nutritional and lifestyle factors that can also impact the health of your hair.

By making some simple adjustments to your diet and daily habits, you can support healthy hair growth and reduce the risk of hair loss.

Combating Anemia with Iron-Rich Foods

One common cause of hair loss that's often overlooked is anemia, which occurs when your body doesn't have enough healthy red blood cells to carry oxygen to your tissues.

Iron deficiency is a common cause of anemia, and it can lead to hair thinning and shedding.

To combat anemia and support healthy hair growth, including plenty of iron-rich foods in your diet is important. Some good sources of iron include:

  • Red meat, such as beef and lamb

  • Poultry, such as chicken and turkey

  • Fish, such as salmon and tuna

  • Leafy green vegetables, such as spinach and kale

  • Legumes, such as lentils and beans

If you're a vegetarian or vegan, it may be more difficult to get enough iron from your diet alone. In this case, you may want to consider taking an iron supplement or increasing your intake of vitamin C, which can help improve iron absorption.

Healthy fats on a wooden table

The Importance of Reducing Inflammation

Inflammation is another factor that can contribute to hair loss, as it can damage hair follicles and disrupt the hair growth cycle. One common cause of inflammation is an imbalance of omega-6 and omega-3 fatty acids in the diet.

Omega-6 fatty acids, which are found in many processed and fried foods, can promote inflammation in the body. On the other hand, omega-3 fatty acids, which are found in fatty fish, nuts, and seeds, have anti-inflammatory properties.

To reduce inflammation and support healthy hair growth, it's important to limit your intake of omega-6-rich foods and increase your intake of omega-3s. Some good sources of omega-3s include:

  • Fatty fish, such as salmon, sardines, and mackerel

  • Flaxseeds and chia seeds

  • Walnuts and almonds

  • Avocados

By reducing inflammation in the body, you can create a more hospitable environment for healthy hair growth.

Balancing Hormones Through Diet

Hormonal imbalances can also contribute to hair loss, particularly in women. Estrogen, in particular, plays a key role in promoting healthy hair growth, while an excess of androgens like DHT can lead to hair thinning and shedding.

To help balance hormones and support healthy hair growth, it's important to include plenty of hormone-balancing foods in your diet. Some good options include:

  • Cruciferous vegetables, such as broccoli and cauliflower, which contain compounds that help regulate estrogen levels

  • Soy products, such as tofu and tempeh, which contain phytoestrogens that can help balance hormones

  • Healthy fats, such as avocados and nuts, which are important for hormone production and balance

  • Adaptogenic herbs, such as ashwagandha and maca, which can help regulate the stress response and balance hormones

By incorporating these hormone-balancing foods into your diet, you can help create a more balanced hormonal environment that supports healthy hair growth.

Exercise's Role in Reducing Hypoxia

Finally, regular exercise can also play a role in supporting healthy hair growth by reducing hypoxia, or a lack of oxygen, in the scalp. When the hair follicles don't receive enough oxygen, they can become damaged and produce thinner, weaker hairs.

Exercise helps improve blood flow and oxygen delivery throughout the body, including to the scalp. By engaging in regular physical activity, you can help ensure that your hair follicles are getting the oxygen and nutrients they need to thrive.

Some good forms of exercise for promoting healthy hair growth include:

  • Cardiovascular exercise, such as jogging, cycling, or swimming, which can help improve overall circulation

  • Resistance training, which can help improve muscle tone and support healthy hormone balance

By incorporating regular exercise into your routine, you can help create a healthier, more oxygenated environment for your hair follicles, which can support healthy hair growth over time.

Addressing Potential Side Effects of Excessive DHT Blocking

While reducing DHT levels can be an effective strategy for preventing hair loss, it's important to be aware of the potential side effects of excessive DHT blocking.

DHT plays an important role in male sexual development and function, and blocking it too aggressively can lead to a range of negative side effects.

Navigating Side Effects of Hair Loss Medications

As mentioned earlier, finasteride is one of the most common medications used to block DHT and prevent hair loss. While it can be effective for many men, it can also cause a range of side effects, including:

  • Decreased libido and sexual function

  • Erectile dysfunction

  • Depression and mood changes

  • Gynecomastia (breast tissue growth in men)

These side effects can be distressing and may impact quality of life for some men. Suppose you're considering taking finasteride or another hair loss medication.

In that case, it's important to talk to your doctor about the potential risks and benefits, and to weigh them carefully against your personal goals and priorities.

In some cases, adjusting the dosage or frequency of the medication may help reduce side effects while still providing some benefits for hair loss prevention. Your doctor can help you find the right balance based on your individual needs and medical history.

It's also important to be aware that the side effects of hair loss medications may not always be reversible, even after stopping the medication. In rare cases, some men may experience persistent sexual side effects or other long-term complications.

If you do experience side effects while taking a hair loss medication, it's important to talk to your doctor right away.

They can help you weigh the risks and benefits of continuing treatment, and may be able to suggest alternative options or strategies for managing your symptoms.

Ultimately, the decision to take a hair loss medication is a personal one that should be made in consultation with a qualified healthcare provider.

By being aware of the potential side effects and weighing them carefully against your goals and priorities, you can make an informed decision that supports your overall health and well-being.


Preventing hair loss and regulating DHT receptor sensitivity is all about making small, sustainable changes. Medications can help, but don't underestimate the power of natural remedies like pumpkin seed oil and lifestyle adjustments.

Remember, everyone's hair is different. What works for one person might not work for another. The key is to experiment, be patient, and most importantly, don't give up.

With the right approach and a little persistence, you can keep your hair looking its best for years to come.

So go ahead, try out these strategies. Your hair (and your confidence) will thank you.

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