Hair plays an important role in our identity, appearance, and confidence. But behind the scenes of every strand of hair is a fascinating biological process governed by distinct growth phases. Whether you're battling hair thinning, exploring treatments for hair loss, or simply curious about how your hair works, understanding the hair growth cycle is essential.
Hair doesn’t grow continuously. Instead, it follows a cycle that includes growing, resting, and shedding phases. This cycle ensures that we maintain a healthy balance of hair on our heads at any given time. Disruptions in this cycle can lead to thinning hair or hair loss. In this article, we’ll break down the science behind the anagen, catagen, and telogen phases—and what you can do to support hair health at each stage.
The Three Main Stages of Hair Growth
There are three primary stages in the hair growth cycle:
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Anagen Phase (Growing Phase)
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Catagen Phase (Transition Phase)
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Telogen Phase (Resting & Shedding Phase)
Each strand of hair undergoes these phases independently, which is why we don’t lose all our hair at once.
1. The Anagen Phase: The Growth Stage
Duration: 2–8 years
Hair Coverage: ~85–90% of your scalp hairs
Activity: Active growth of hair from the follicle
The anagen phase is the most important phase for hair length and volume. During this stage, the hair follicle is deeply rooted in the scalp and continuously produces new hair cells, pushing older cells out through the scalp as the hair strand grows longer.
Factors that affect the duration of the anagen phase include:
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Genetics: Some people naturally have a longer growing phase, which means they can grow longer hair.
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Age: The older you are, the shorter the anagen phase tends to be.
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Nutrition: Deficiencies in protein, iron, or vitamins can shorten this phase.
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Health conditions: Thyroid disorders, hormonal imbalances, and autoimmune diseases can negatively affect hair growth.
Tips to Support the Anagen Phase:
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Eat a balanced, nutrient-rich diet with plenty of protein.
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Use scalp massage techniques to increase blood flow to the follicles.
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Avoid tight hairstyles or harsh chemicals that stress the follicles.
2. The Catagen Phase: The Transition Stage
Duration: 2–3 weeks
Hair Coverage: ~5% of your scalp hairs
Activity: Follicles shrink and stop producing new cells
The catagen phase is a short transitional period where the hair stops actively growing and detaches from the blood supply. During this time, the follicle shrinks and becomes a club hair—a term used to describe a strand that is no longer growing but has not yet shed.
Although this phase is brief, it's a crucial part of the regeneration process. If too many hairs enter the catagen phase at once (due to stress or illness), it can lead to noticeable thinning.
What You Can Do:
Since the catagen phase is relatively short and less responsive to external factors, it’s best to focus on maintaining overall scalp health and avoiding triggers that can prematurely push hair into this stage (like crash diets or high stress).
3. The Telogen Phase: The Resting and Shedding Stage
Duration: 2–4 months
Hair Coverage: ~10–15% of your scalp hairs
Activity: Hair is released and eventually sheds
The telogen phase is often misunderstood as the period when hair simply “falls out.” In reality, this stage is a resting period where the hair remains in the follicle but is not actively growing. After a few months, the hair is released and sheds naturally, making way for a new strand to begin the anagen phase.
On average, you shed about 50–100 hairs per day, which is considered completely normal. However, if more hair enters the telogen phase at once, the result is a condition known as telogen effluvium, which can cause diffuse thinning across the scalp.
Common Triggers of Excessive Telogen Phase:
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Childbirth (postpartum hair loss)
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Severe stress or trauma
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Illness, especially high fevers
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Crash dieting or malnutrition
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Certain medications (antidepressants, beta-blockers, etc.)
How to Recover:
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Address nutritional deficiencies (especially iron, zinc, biotin)
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Reduce stress through mindfulness or therapy
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Avoid sudden weight loss or extreme dieting
Bonus Phase: The Exogen Phase (Shedding)
Some experts classify exogen as a fourth phase of the hair cycle. This is the period when the old hair is actually released from the follicle and falls out, making space for a new one. The exogen phase often overlaps with the telogen phase and lasts a few days to weeks.
It’s important not to panic when shedding occurs—it's part of the cycle. However, excessive exogen shedding may be linked to seasonal changes, stress, or nutritional deficiencies.
How the Hair Growth Cycle Impacts Hair Loss
When the hair cycle is disturbed—say, if more hairs enter the telogen phase and fewer return to anagen—it leads to visible thinning or hair loss. Understanding where your hair is in the cycle can help your dermatologist or trichologist determine the root cause and recommend effective treatments.
Common Disruptions Include:
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Hormonal imbalances: Especially estrogen and androgens
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Autoimmune responses: As in alopecia areata
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Genetic predisposition: Pattern baldness in women and men
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Medication side effects
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Stress and trauma
How to Support Healthy Hair Growth at Every Stage
While you can’t stop your hair from going through its natural phases, you can create optimal conditions to support healthy growth.
Nutrition
A balanced diet is one of the most powerful tools for healthy hair. Focus on:
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Protein (chicken, fish, legumes, tofu)
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Iron (spinach, lentils, red meat)
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Zinc (pumpkin seeds, shellfish)
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Biotin (eggs, nuts)
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Vitamin D (sunlight, fortified foods, supplements)
Scalp Care
Just like plants need fertile soil to grow, your hair follicles thrive in a healthy scalp. Cleanse regularly, avoid buildup, and treat any inflammation or dandruff promptly.
Stress Management
Chronic stress can shorten the anagen phase and increase the number of hairs in telogen. Incorporate yoga, deep breathing, exercise, or therapy into your routine.
Recommended Amazon Product to Boost Hair Growth
To complement your hair care routine and support the anagen phase, consider using a biotin-rich supplement or topical solution.
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Why It’s Recommended:
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Clinically proven to improve hair growth and volume
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Targets root causes like stress, hormones, and nutrition
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Contains ingredients like saw palmetto, biotin, marine collagen, and ashwagandha
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✅ Usage: Take four capsules daily for best results
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Final Thoughts
Understanding the hair growth cycle is the foundation for diagnosing and treating hair issues effectively. Whether you’re trying to grow longer hair, combat thinning, or recover from stress-related shedding, aligning your habits with the natural biology of your scalp is the key.
Each phase—anagen, catagen, and telogen—serves a purpose. By taking care of your body and scalp, you can maximize the time hair spends in the growth phase and reduce unwanted shedding.
If you’re struggling with noticeable hair loss, consult with a dermatologist to pinpoint the exact stage and underlying cause. Early intervention, combined with a holistic approach that includes nutrition, lifestyle, and the right products, can make a world of difference.
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