The silent epidemic: Rising hair loss in young women

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“I lost nearly 10 kilograms in a month to go to Waterbomb, and then my hair started falling out in clumps.”

Jeon, a 29-year-old office worker, developed hair loss after an intense weight-loss regimen. She restricted her diet and began noticing more hair falling out when washing or brushing her hair — at first dismissing it as temporary. But as the shedding worsened and her hair became visibly thinner, she sought treatment at a hair loss clinic. “I had no idea women could suffer from hair loss like this. It was a shock,” she said.

While hair loss is often attributed to genetic factors, it can occur regardless of age or gender. Cases like Jeon’s show that extreme dieting and poor nutrition are growing culprits — even among celebrities known for meticulous weight management.

Hair loss despite protein? Low-calorie diets can still cause imbalance

Many people believe that as long as they consume enough protein — the main component of hair — they can prevent hair loss. Jeon echoed this. “I cut carbs almost entirely, but I still ate chicken breast and protein shakes.”

However, cutting out carbohydrates can cause the body to use protein as its primary energy source, weakening muscles and leaving hair brittle and more prone to breakage. Even with enough protein, the lack of balanced nutrients can undermine hair health.

Comedian Lee Se-young previously revealed on her YouTube channel that her obsession with losing weight led to stress and side effects. “I once went on a no-carb, high-protein diet and experienced hair loss. My period also stopped for six months,” she said.

Restrictive diets also risk deficiencies in iron, zinc, vitamin B, vitamin D, folic acid and biotin — all vital for healthy hair growth.

Mental health plays a role, too

Excessive dieting can also trigger depression and stress, which are known contributors to hair loss. A study by researchers at the University of Toronto published in the BMJ Nutrition, Prevention & Health found that restrictive diets low in carbohydrates and fats were linked to higher rates of depression.

Dr. Park Yong-woo, a family medicine specialist, noted on YouTube channel Switch On that hair loss among young women is on the rise. “Chronic stress and poor nutrition are the two main drivers,” he explained. “When nutrients are lacking, more hair falls out than grows in, gradually thinning the hair.”

Losing over 100 hairs a day? It might be time to worry

Hair goes through a natural cycle of growth, regression and rest. Normally, people lose 50 to 70 hairs per day, according to Seoul National University Bundang Hospital’s Hair Center — a healthy and expected amount due to the staggered growth cycle of individual hair follicles.

However, consistently losing over 100 hairs a day, especially if they become thinner and weaker, could be a sign of abnormal hair loss. If hair becomes noticeably dry, fragile or thin during a diet, it’s a red flag to stop and prioritize proper nutrition.

Hair loss due to malnutrition often starts at the crown, with thinning and weakening strands becoming visible.

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How to prevent hair loss: Eat the right foods

To protect your hair, it’s important to maintain a balanced intake of carbohydrates, proteins and fats — the body’s essential energy sources — along with plenty of vegetables. Certain foods are particularly beneficial for hair and scalp health.

Fatty fish like salmon, mackerel and yellowtail are rich in protein, omega-3s and B vitamins that help prevent scalp dryness and support healthy hair growth.

Eggs are considered a high-quality protein source and contain essential amino acids like methionine and cystine, as well as vitamins A, D and B, plus biotin and minerals that promote elasticity and overall hair strength.

Walnuts are packed with omega-3s, protein, fiber, vitamin E and zinc. The Korea Forest Service notes that alpha-linolenic acid in walnuts helps lower bad cholesterol and supports healthy blood vessels — a benefit for hair follicles.

Spinach provides iron that stimulates hair follicle activity and promotes growth.

Soy products such as tofu and soy milk contain isoflavonoids, which reduce the production of dihydrotestosterone, a hormone linked to hair loss. They also contain polyphenols, antioxidants that help protect against hair thinning.

This article from Kormedi.com, Korea’s top healthcare and medical portal, is translated by a generative AI system and edited by The Korea Times.