Your hair needs this

DEEP DIVE

If you’ve ever finished a shower, looked at the drain, and thought,
“Cool, so I’m going bald now…” — you’re not alone.

Hair loss with PCOS is so common, so emotional, and so confusing.
You might be dealing with:

• Widening middle part

• More scalp showing at the temples

• Extra shedding in the shower or on your brush

• Thinning around the crown

Let’s walk through why this happens and what you can actually do about it — from lifestyle and supplements to rosemary oil and minoxidil.

Why PCOS Can Make Your Hair Fall Out

Quick science-y rundown (no PhD required):

• PCOS often comes with higher androgens (like testosterone and DHT).

• Hair follicles on your scalp are sensitive to DHT → they shrink → hair grows back thinner, weaker, or not at all.

• At the same time, you might get more hair on the chin, chest, or belly (hirsutism) while losing it on your head. Cute, right?

The good news:
You can slow this down, and in some cases, regrow some hair — especially if you catch it early and support both your hormones and your scalp.

Step 1: Start with the Roots (Literally & Metaphorically)

Before adding fancy serums, think foundations:

1. Balance Blood Sugar (I know, you’ve heard it 500 times)

Insulin resistance (very common in PCOS) can make androgens worse, which then affects hair follicles.

Helpful basics:

• Prioritize protein at each meal (20–30g if you can)

• Add healthy fats (olive oil, avocado, nuts, seeds)

• Pair carbs with protein/fats (no naked carbs)

• Move your body daily (even a 10–15 minute walk after meals)

These habits help your hormones chill out — and your hair will thank you long term.

2. Check the “Hair Nutrient” Minerals & Vitamins

Hair is needy. It loves:

• Iron (low ferritin can cause shedding)

• Vitamin D

• B12

• Zinc

• Biotin (but only really helpful if you’re deficient)

If you can, ask your doctor to run labs for these. Don’t just self-supplement high doses because TikTok said so — too much of some nutrients (like zinc) can backfire.

Step 2: Topical Helpers – What You Can Put on Your Scalp

Now let’s talk about the fun stuff: oils, foams, and things that actually have data behind them.

a. Rosemary Oil: The “Natural” Option

You’ve probably seen the TikToks: people massaging rosemary oil into their scalp with insane before/after photos.

What it is:
Rosemary essential oil (usually diluted in a carrier oil like jojoba, argan, or coconut) and applied to the scalp.

Why people like it:

• Some small studies suggest rosemary oil may support circulation and hair growth similarly to low-dose minoxidil when used consistently over months.

• It’s more “natural” and can be part of a relaxing scalp-massage ritual.

How to use it (safely):

• Never apply pure essential oil directly. Dilute it:

  • ~3–5 drops rosemary essential oil in 1–2 tbsp carrier oil.

• Massage into your scalp 2–3x per week:

  • Leave on for at least 30–60 mins (or overnight if your scalp tolerates it)

  • Then wash out with a gentle shampoo.

Watch out for:

• Scalp irritation, redness, burning, or itching → dilute more or stop.

• Essential oils are powerful — more is not better.

Think of rosemary oil as a supporting actor, not the whole show. It’s great with lifestyle changes and/or medical treatments, especially in earlier or milder thinning.

b. Minoxidil: The Backed-By-Research MVP

Minoxidil (often known by the brand name Rogaine) is one of the few topical treatments with strong evidence for female pattern hair loss.

How it works (simplified):

• Increases blood flow to hair follicles

• Extends the growth phase of the hair cycle

• Can help existing follicles produce thicker strands

Options:

• 2% or 5% topical solution or foam

• Usually applied once or twice daily (depending on instructions)

Tips if you choose minoxidil:

• Apply to a dry scalp.

• Only on areas of thinning, not your whole face line.

• Wash hands really well afterward. (or use gloves when applying)

• Commit mentally to at least 6 months before judging it.

Minoxidil is more of a long-game strategy — slow but steady.

Other Helpful Add-Ons

1. Gentle Hair Care (No Scalp Bullying)

Things that sound small but matter:

• Avoid super tight ponytails, tight buns, or braids pulling on the hairline

• Switch to satin/silk pillowcases and scrunchies

• Do not brush wet hair (that’s when it’s most fragile)

• Do not sleep on wet hair (bacteria likes dampness, your scalp does not)

• Avoid constant heat styling and harsh bleach/dye sessions

• Wash your hair in lukewarm or cold water

This doesn’t fix hormones, but it reduces breakage so you’re not losing extra hair on top of what hormones are already messing with.

2. Low-Level Laser / Red Light Devices

There are at-home laser caps/combs that use low-level light therapy.

• Some research shows they can help with hair density in androgen-related hair loss when used consistently (we’re talking several times a week for months).

• They can be pricey, but if hair loss is a big pain point, it might be something to discuss with a dermatologist.

3. Prescription Options (Talk to Your Doctor)

Especially if your hair loss feels rapid, severe, or very distressing, it may be worth asking about:

• Anti-androgen medications like spironolactone

• Birth control pills (for some women, these help regulate androgens — for others, not so much)

• Metformin (alternatives include Inositol and Berberine ) - for insulin resistance, which can indirectly help hormones.

These are medical tools with pros and cons, so they’re very individual. And that’s your reminder: nothing here replaces an actual doctor who can look at your labs, your history, and your scalp.

What a Realistic Hair-Healing Routine Could Look Like

Here’s a sample combo if you want a structured approach:

Daily:

• Prioritize protein + balanced meals to support blood sugar

• Gentle scalp massage for 2–5 minutes (even without oil)

• If using: apply minoxidil as directed

2–3x per week:

• Rosemary oil scalp treatment before washing

• Wash scalp with a gentle, non-stripping shampoo

Monthly / Quarterly:

• Track photos of your hair (same lighting, same angle)

• Check in with how you feel (shedding, density, ponytail thickness)

• Review labs with your provider when possible (iron, vitamin D, etc.)

And Emotionally… This Is Allowed to Hurt

Hair is emotional. It’s part of how we see ourselves, how we show up in the world, how “feminine” or “like ourselves” we feel.

So if you:

• Avoid mirrors

• Dread washing your hair

• Feel a punch in the gut every time you see more scalp

You are not vain. You’re human.

It’s okay to:

• Cry about it

• Vent to a friend

• Buy cute hats and still work on root causes

• Seek therapy or support groups if this is tanking your confidence

PCOS already tries to come for your skin, your cycles, your mood, your energy — and when it comes for your hair too, it can feel like too much.

But:

• You are not powerless.

• You’re allowed to try “natural” options like rosemary oil and evidence-based options like minoxidil.

• You don’t have to do it perfectly to make progress.

At the end of the day, PCOS hair loss isn’t a sign that you’re failing at healing — it’s a sign your body is asking for support.

Your hair does not define your worth, but you absolutely deserve to feel good when you look in the mirror — and step by step, you’re getting closer to that version of you.

^{Why PCOS Queens? I want to save you the energy and time in researching and instead give you the shortcut to managing PCOS. I want to help you avoid feeling self-conscious and thinking you have to accept how things are. I want to help you overcome the worst of your symptoms, feel empowered and discover your inner strength. I want to hand you the keys to take back control of your life.}

*Disclaimer: Every women is unique, and this information is provided for educational purposes only. I share summarized research data and personal experience, but this should not be considered medical advice. Always consult your healthcare provider for guidance on your specific health needs.