5 Natural Ways to Slow Hair Loss and Support Regrowth for Middle-Aged Men, According to a Hair Restoration Surgeon

Dealing with hair loss is unfortunately quite common for men of all ages. Androgenetic alopecia, a genetically driven process in which certain hair follicles are sensitive to dihydrotestosterone (DHT), a hormone derived from testosterone, is responsible for more than 95 percent of hair loss in men. By age 35, roughly two-thirds of American men will experience some degree of noticeable hair loss, and by age 50, about 85 percent will have significantly thinning hair. And the process may be going on for years before a man really starts to notice it.

"Over time, follicles that are sensitive to the withering effects of DHT gradually miniaturize," says Ken Anderson, MD, FAACS, FISHRS, a triple board-certified hair restoration surgeon and the founder and medical director at Anderson Center for Hair . "The hairs get finer, shorter, and eventually may stop growing altogether. The medical term for this gradual shrinking of the hair follicle and its hairs is 'miniaturization.' It's genetic in nature because a person's genes dictate whether their hair follicles will be sensitive to or resistant to the withering effects of DHT."

Additionally, major illness or surgery, rapid weight loss, significant stress, certain medications, thyroid problems, and nutritional deficiencies can also contribute to hair shedding or thinning. That's why identifying the underlying cause is an important first step in trying to treat hair loss. Proven medical treatments may help slow hair loss or promote regrowth, while lifestyle and natural approaches provide additional support for overall hair and scalp health.

Below, Anderson shares what men should know about the lifestyle strategies that can support a healthier head of hair.

Related: Does Creatine Actually Cause Hair Loss? We Asked an Expert to Explain the Science

How to Naturally Regrow Hair

Keep in mind: these natural strategies won't necessarily cure or stop genetic hair loss, but they may help support hair health and minimize avoidable shedding.

Consume Enough Protein and Calories Daily

Adequate protein and overall calorie intake provide the nutrients and energy your body needs for hair growth. Conversely, severe calorie restriction and rapid weight loss can disrupt the hair growth cycle.

"Hair is a rapidly growing tissue, and the body is very willing to divert resources away from hair growth when nutrition becomes inadequate," Anderson says. "This is one reason we sometimes see shedding with crash dieting or very rapid weight loss, and a big issue for those taking GLP-1 medications."

Correct Vitamin Deficiencies

Certain nutritional deficiencies can contribute to hair shedding, but that doesn't mean you should start blindly taking supplements. Iron, vitamin D, and zinc are some of the nutrients that can play a role in healthy hair growth, but more isn't necessarily better. Taking high doses of vitamins when you aren't deficient won't necessarily help hair growth and, in some cases, can be harmful, so make sure to get your blood work done and speak with a doctor.

Address Scalp Health and Hair Care

"Treating scalp inflammation gives the follicle a healthier environment. If someone has significant dandruff, seborrheic dermatitis, itching or inflammation, you would want to get that treated. A chronically inflamed scalp is not the environment you want if you're trying to preserve hair," Anderson says.

Hair care habits also matter. Using excessive heat, chemical treatments, and repeated traction can damage the hair and may contribute to hair loss over time. Be mindful of how often you use such treatments.

Try Red Light Therapy

Red light therapy is all the hype these days, and for good reason. Not only does it benefit skin and joint health, but it may also stimulate hair follicle growth and keep follicles in the active growth phase longer.

"Red light therapy is a non-drug treatment with legitimate clinical evidence behind it, and I use it as an adjunct in my own practice. I say 'adjunct treatment' because by itself it tends not to get the job done, but it's a real benefit over the long term when combined with effective treatments," Anderson says.

Prioritize Overall Health

Don't overlook the basics. Lifestyle factors that place significant stress on the body like smoking, repeated crash diets, poor sleep hygiene, and significant medical problems can all negatively affect the hair growth cycle.

Related: Popular Weight-Loss Drugs May Carry a Surprising Hair-Loss Risk for Men

Experts

• Ken Anderson, MD, FAACS, FISHRS, a triple board-certified hair restoration surgeon and the founder and medical director at Anderson Center for Hair

Sources

• Men's Hair Loss, American Hair Loss Association

• Hair Growth Promoting Effects of 650 nm Red Light Stimulation on Human Hair Follicles and Study of Its Mechanisms via RNA Sequencing Transcriptome Analysis. Annals of Dermatology , 2021

This story was originally published by Men's Journal on Sep 8, 2026, where it first appeared in the Health section. Add Men's Journal as a Preferred Source by clicking here.