How to Thicken Your Hair Naturally at Home (4 Easy Lifestyle Hacks)

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Thinning hair can seriously mess with your confidence. I’ve been there—trying every trick in the book to get thicker strands, from overpriced shampoos to serums.

But once I stopped chasing quick fixes and started learning how to thicken my hair naturally, everything changed. I’m talking real, lasting results from slow beauty practices, holistic ingredients, and zero sketchy chemicals.

In this post, I’m breaking down the exact natural methods I’ve used to boost volume and hair strength from the inside out—like adaptogens that calm stress (a major hair-loss trigger), and fermented rice water inspired by the legendary Yao women of China.

So if your ponytail’s feeling a little too stringy or your scalp is giving “Where did it all go?”, this is your science-backed, budget-friendly guide on how to thicken your hair naturally.

How to Tell If Your Hair Is Actually Thinning (or Just Fine)

Before you learn how to thicken your hair naturally, it helps to figure out what’s really going on up there. Is your hair genuinely thinning—or have you just always had finer strands? There’s a big difference, and knowing which one you’re dealing with will help you choose the right solutions.

Signs Your Hair Is Thinning (Not Just Fine)

• You’re shedding more than usual (think: clumps in the shower or your brush)
• Your scalp is suddenly more visible, especially around the part or crown
• Your ponytail feels thinner or smaller than it used to
• You notice more breakage or shorter “baby hairs” that never seem to grow
• Your hair used to feel thicker—and now it doesn’t

Hair thinning can be caused by a lot of things:

• Stress, which pushes hair into the fallout phase
• Hormonal shifts (hello, postpartum, perimenopause, or PCOS)
• Nutrient deficiencies like iron, protein, or zinc
• Overstyling and harsh chemical products
• Or all of the above. (Fun, right?)

The good news? Once you know what you’re working with, you can start taking steps that actually help. So if you’re thinking, “Okay yes, my hair is thinner and I want to fix it naturally”—keep reading. We’re about to get into the good stuff.

The Best Adaptogens for Hair Growth

If you’re wondering how to thicken your hair naturally, start with what’s happening inside. One of the biggest culprits behind hair thinning? Chronic stress. When your body’s stuck in fight-or-flight mode, hair growth takes a backseat. That’s where adaptogens come in.

Adaptogens are herbs and roots that help your body handle stress more gracefully. Think of them as botanical therapists for your nervous system—and by extension, your scalp.

Here are the best adaptogens for hair growth:

Ashwagandha

This one’s a superstar for balancing cortisol (your stress hormone). High cortisol can throw off your entire hormonal system—including the ones responsible for hair growth.

Try this powder in this cozy ashwagandha moon milk recipe. I swear by it on anxious nights.

Nettle Root

Nutrient-dense and rich in silica and iron—two essentials for stronger strands. Nettle may also help block DHT, a hormone linked to hair thinning.

I drink it as tea or mix it into herbal rinses. Here’s the one I use.

Rhodiola Rosea

Helps improve energy, reduce fatigue, and boost circulation to the scalp. Better blood flow = happier hair follicles.

I like adding this Rhodiola powder to smoothies—it blends right in.

He Shou Wu (Fo-Ti)

Used in traditional Chinese medicine to promote longevity and, yes, hair regrowth. Some early research backs its antioxidant powers, too.

I use this powder form—but always check with your doc if you’re on any meds.

Want a full breakdown? Don’t miss my post on The Best Adaptogens for Hair Growth. It’s packed with tips and how-tos for every herb on this list.

Fermented Rice Water for Hair

If you’re serious about learning how to thicken your hair naturally, fermented rice water deserves a spot in your weekly routine. It’s been used for thousands of years by the Yao women of China, who are famous for their floor-length, jet-black hair that barely ever turns gray.

I was skeptical at first. Fermenting rice water? Sounds… funky. Smells even funkier. But after a few weeks of rinsing with it, my hair felt noticeably stronger, softer, and thicker at the ends. Breakage? Gone. Texture? So much smoother.

Why Fermented Rice Water Works:

• Rich in inositol, a compound that helps repair damaged hair and protect it from future damage
• Amino acids + vitamins that support scalp health and strand resilience
• Natural shine boost—your hair will look glossier
• Low cost, zero chemicals—aka slow beauty at its finest

Want to make it at home? I break down everything you need—plus what I wish I knew before I tried it—in this step-by-step guide to fermented rice water for hair.

The Best Nutrients for Thicker Hair

You can slather your scalp with every serum on the market, but if your body’s missing key nutrients? Your hair’s not going to thrive. If you’re learning how to thicken your hair naturally, what you eat matters just as much as what you put on your head.

Here are the top nutrients your hair craves—and where to get them:

Protein

Hair is made of keratin, a type of protein. Not getting enough? Your hair will grow slower, feel weaker, and break more easily.

Top foods:

• Lentils
• Quinoa
• Chickpeas
• Hemp seeds
• Tofu
• Tempeh
• Almonds
• Nutritional yeast
• Chia seeds

Iron + B12

Low iron levels are linked to increased shedding and slow hair regrowth—especially in women. Eating iron-rich foods helps deliver oxygen to your scalp, which is essential for healthy, active hair follicles.

Top foods:

• Spinach
• Kale
• Pumpkin seeds
• Dried apricots
• Lentils
• Blackstrap molasses
• Seaweed
• Mushrooms (some varieties contain B12)

Bonus tip: Pair iron-rich foods with vitamin C sources (like citrus or bell peppers) for better absorption.

Omega-3 Fatty Acids

They nourish your scalp and reduce inflammation that can damage follicles.

Top foods:

• Algal oil (vegan source of DHA)
• Chia seeds
• Flaxseeds (ground)
• Walnuts
• Hemp seeds
• Flaxseed oil

Silica + Zinc

Silica strengthens hair strands, while zinc supports growth and repair.

Top foods:

• Nettle tea (drinkable & rinse-friendly)
• Oats
• Bananas
• Cucumbers (with peel)
• Asparagus
• Pumpkin seeds
• Sesame seeds

Massage Your Scalp for Hair Growth

One of the easiest ways to thicken your hair naturally? Use your hands. No, really.

Scalp massage increases blood flow to your hair follicles, which delivers oxygen and nutrients exactly where new hair needs it. It also helps remove product buildup and relaxes your nervous system—double win if stress is part of the problem (hint: it probably is).

Here’s How I Do It (Inversion Method)

• Flip your head upside down (sit or bend over at the waist)
• Use your fingertips, not your nails (we’re promoting growth, not creating damage)
• Work in small, circular motions from your hairline to the crown
• Aim for 3–5 minutes—I do mine while drying my hair (bonus points for multi-tasking)

If you’re pregnant, dizzy-prone, or have high blood pressure, skip the inversion and massage upright instead.

Want to Level It Up?

Use a little warm oil or a botanical scalp treatment to boost the benefits.

My go-to oils:

• Castor oil (ultra-rich in ricinoleic acid)
• Pumpkin seed oil (DHT blocker + rich in zinc)
• Rosemary oil (stimulates follicles)
• Amla oil (great for strengthening and shine)

Favorite Scalp Massage Tools:

• Wooden scalp massager – relaxing, no tangles
• Silicone scalp scrubber – great for wash days
• Glass dropper bottle set – perfect for mixing DIY scalp oils

Want to try it with your next hair mask? I like doing my massage when I do my fermented rice water treatment.

3 Hair-Thinning Habits to Break Today

Sometimes the problem isn’t what you’re not doing—it’s what you’re doing without realizing it. If you’re trying to figure out how to thicken your hair naturally but not seeing results, these sneaky habits might be working against you.

1. Dry Shampoo Overload

Yes, it’s a time-saver. But using it too often can clog your follicles, irritate your scalp, and even slow hair growth.

Try instead: Limit to 1–2x per week and always double-cleanse your scalp on wash days.

2. Tight Hairstyles

High buns, tight ponytails, and slick-back styles can lead to traction alopecia—hair loss caused by too much tension on your roots.

Try instead: Switch to loose braids, claw clips, or silk scrunchies.

3. Heat Styling Without Protection

Blow dryers, straighteners, and curling irons all zap moisture and weaken your hair. If you’re skipping heat protectant, you’re asking for breakage.

Try instead: Embrace low-heat or no-heat styles a few days a week.

Tip: Use a microfiber towel instead of rubbing your hair dry with a bath towel. Less frizz, less breakage, more volume.

Make Your Own Herbal Hair Rinse

This is one of the most low-effort, high-reward things you can do If you’re serious about learning how to thicken your hair naturally. Herbal rinses deliver nutrients directly to your scalp, support circulation, and make your hair feel stronger, shinier, and way more manageable.

This is my favorite DIY step because it feels like a self-care ritual, but it takes five minutes and costs basically nothing.

My Go-To Herbal Hair Rinse for Thickness + Shine

What you need:

• t1 tbsp dried nettle leaves (rich in silica + zinc)
• 1 tbsp dried rosemary (stimulates circulation + regrowth)
• 1 tbsp dried hibiscus petals (strengthens roots + adds shine)
• 2 cups water

How to make it:

1. Boil 2 cups of water
2. Add herbs, remove from heat, and steep for 30 minutes (or longer for stronger infusion)
3. Strain and let cool
4. Pour slowly over clean, wet hair in the shower—don’t rinse out
5. Let air-dry or gently pat with a microfiber towel

Pro tip: You can store leftovers in the fridge for 2–3 days. Use a glass spray bottle to apply it as a daily scalp mist.

Slow Beauty Habits That Help Thicken Hair Over Time

Sometimes it’s not about doing more—it’s about doing things more intentionally. These slow beauty habits might seem small, but they create the kind of calm, consistent environment your hair loves to grow in.

If you’re working on how to thicken your hair naturally, this is your soft, supportive foundation.

1. Switch to a Silk Pillowcase

It reduces friction while you sleep, which means less breakage and fewer split ends. Here’s the silk pillowcase I use.

2. Add a Weekly Oiling Ritual

Even just once a week, applying warm oil to your scalp and ends can restore moisture, protect your strands, and support follicle health.

3. Protect Your Hair from Weather + Heat

Cold air, sun exposure, and hot tools can all damage your hair’s outer layer. Use a leave-in conditioner or wear a hat (bonus points if it’s cute and wide-brimmed). I skip heat styling a few days a week and let my hair air dry naturally while I work or journal.

4. Reduce Stress (Your Hair Feels It Too)

Stress is a major trigger for hair loss, especially when cortisol runs high for too long.

• Drink adaptogen-infused moon milk before bed.
• Try breathwork, journaling, or even a slow walk—anything that calms your system.
• Explore my adaptogens for hair growth guide if you’re not sure where to start.

FAQs About How to Thicken Your Hair Naturally