Hair naturally cycles through phases of growth, rest, and shedding. The telogen phase is the resting stage when old hairs prepare to fall out so new ones can grow. For some people, this transition can feel sluggish or uneven, leading to prolonged shedding or thinning. While there’s no magic beverage to reset your hair cycle, certain drinks contain nutrients that may support the body’s natural transition from the telogen phase back into active growth. Here are four expert-backed drinks that might help support this process.
1. Green Tea
Green tea is rich in catechins, particularly epigallocatechin gallate (EGCG), which are antioxidants known for their anti-inflammatory properties. Inflammation can disrupt the hair cycle and prolong the telogen phase. By helping to calm the scalp and reduce oxidative stress, green tea may create a more favorable environment for hair follicles to re-enter the growth phase. Some research suggests that the polyphenols in green tea can also inhibit the activity of hormones linked to hair thinning.
To incorporate green tea, aim for one to two cups daily. Let it steep for three to five minutes to maximize antioxidant extraction. If you prefer a cooler option, chilled unsweetened green tea works just as well.
2. Bone Broth
Bone broth is a concentrated source of collagen, gelatin, and amino acids such as proline and glycine. These compounds are the building blocks of keratin, the protein that makes up hair. During the telogen phase, hair follicles need adequate protein to support the development of new hair shafts. Bone broth also provides minerals like zinc and silica, which are involved in hair structure and growth.
A warm cup of bone broth can be sipped as a snack or used as a base for soups. Look for homemade or high-quality store-bought versions with minimal sodium and no added preservatives.
3. Iron-Infused Smoothies
Iron deficiency is a common contributor to telogen effluvium, a condition where a large number of hairs enter the telogen phase at once. Replenishing iron stores may help shorten this phase and encourage regrowth. A smoothie made with iron-rich ingredients can be an easy way to boost intake. Combine spinach (a source of non-heme iron) with vitamin C-rich fruits like oranges or strawberries to improve absorption.
For a more potent option, add a small handful of pumpkin seeds or a spoonful of blackstrap molasses. Pairing these with a base of unsweetened almond milk or yogurt creates a balanced drink that supports both iron status and overall hair health.
4. Spearmint Tea
Spearmint tea has gained attention for its potential to lower free testosterone levels, which can be beneficial for women with hormonal imbalances that contribute to hair thinning. By reducing androgen activity, spearmint may help normalize the hair cycle and prevent an excessive number of follicles from entering the telogen phase. Early studies suggest that drinking two cups of spearmint tea per day can significantly decrease free testosterone levels.
Choose organic spearmint leaves and steep for five to seven minutes for a full-bodied flavor. This herb is generally considered safe, but those with liver or kidney conditions should consult a healthcare provider before making it a daily habit.
While these drinks may offer nutritional support, they are not substitutes for medical evaluation. Persistent or sudden hair shedding can signal an underlying health issue such as a thyroid disorder, autoimmune condition, or nutritional deficiency. A healthcare provider can help identify the root cause and recommend a tailored approach.
Incorporating one or two of these beverages into a balanced diet, alongside adequate protein, healthy fats, and stress management, may help your hair cycle transition more smoothly. Consistency matters more than quantity—small daily habits often yield better results than occasional large doses.
