Hair is often tied to our identity, so when it starts thinning or shedding more than usual, it can be quite a shock. Many women notice changes in their hair during the menopause transition, but is menopause really to blame? Menopause-related hair changes are a common issue that affects women due to hormonal and physiological shifts. Here we explore the reasons behind hair loss during menopause, how it relates to other menopause symptoms and how you can support your hair through these changes.

Is Hair Loss Normal During Menopause?

If you've been noticing more hair in the shower or on your brush, you're not alone. In fact, some 40% of women experience some level of hair loss during or after menopause. You might notice thinning across your scalp, a widening parting, or even that your scalp is more visible, especially when your hair is wet. Female hair loss is a common issue during menopause, often linked to hormonal changes and aging. For some women, hair loss begins during perimenopause, while for others, it may occur years after menopause. Hair loss can happen not only on the scalp but also across the body; body hair loss is another symptom that can occur during menopause. Whenever it happens, it can feel alarming, but understanding why this change occurs can help you take steps to manage it.

Why does menopause cause hair loss?

Menopause brings hormonal changes that can directly impact hair growth. As a natural biological process marking the end of reproductive years, menopause involves significant hormonal shifts that affect various aspects of health, including hair. Here's why:

1. Hormonal changes

Estrogen plays a rolein maintaining hair growth, but as estrogen levels decline during menopause, the hair growth cycle can slow, leading to thinning or shedding. Hormonal changes during menopause can also shorten or disrupt the anagen phase, the active growth stage of the hair cycle, resulting in increased hair thinning. Some women also experience an increase in androgens (male hormones like testosterone), which can lead to thinning at the temples or front of the scalp and even trigger some unwanted facial hair. Increased androgens can cause hair follicle shrinkage, leading to a type of hair loss known as androgenic alopecia, or female pattern hair loss.

2. Ageing

As we age, our hair naturally becomes finer. From your mid-40s, hair follicles start to shrink, producing thinner strands over time. Pre menopausal women may also experience hair changes, including thinning, even before menopause due to hormonal fluctuations. It's part of the normal ageing process, happening both on the scalp and across the body, but it can feel more pronounced when paired with hormonal changes during the menopause transition. Grey hair is another common change associated with aging and menopause.

3. Female pattern hair loss

This hereditary condition is one of the most common causes of hair thinning in women, particularly after menopause in postmenopause. Post menopausal women are especially affected by this type of hair loss due to hormonal changes that impact hair health. The hair follicle shrinks, resulting in finer hair that doesn't provide as much coverage. If this runs in your family, menopause may make it more noticeable.

4. Telogen effluvium

If you've been dealing with stress, illness, or significant changes in your diet or weight, you might experience telogen effluvium, a temporary condition that disrupts the normal hair cycle and hair growth cycle. This can lead to noticeably more shedding than usual. Some women may notice excessive hair shedding during this time, which is often a result of hormonal changes. Often, it's triggered by hormonal imbalances, stress, or other health issues, including the physical and emotional stress that menopause can bring.

5. Medications and health issues

Certain medications, such as painkillers, antidepressants, or treatments for high blood pressure, can sometimes contribute to hair thinning or cause hair loss. If you suspect your medication might be part of the issue, it's always a good idea to consult with your doctor to explore alternative options or adjustments.

How to care for your hair during menopause

While hair loss during menopause is common, there are some practical ways to care for your hair and potentially slow down the shedding:

1. Be Gentle Use a mild shampoo and conditioner to keep your hair nourished. Avoid tight hairstyles that pull on your hair and try to limit heat styling to prevent further damage. If you're heading out in the sun, don't forget to protect your scalp with a hat, it's not just your skin that needs shielding from UV rays, prolonged exposure can weaken the structure of the hair, leading to dryness and brittleness. Additionally, avoid hair dyes and products that contain artificial chemicals to prevent dryness and damage.
2. Nourish from Within Maintaining a well-balanced diet is essential for healthy hair. Foods rich in biotin, iron and zinc, such as leafy greens, nuts, seeds and lean meats like chicken or red meat, can support hair growth and overall scalp health. However, keep in mind that sudden, drastic changes to your diet, especially rapid weight loss, can trigger additional hair shedding. Weight gain is also a common issue during menopause, often influenced by hormonal and metabolic changes. Aim for a balanced approach to nutrition, particularly if you're on a weight loss plan, to keep your hair looking its best. Deficiencies in all the vitamins can negatively affect hair health and growth, as hair is a non-essential tissue that receives nutrients after vital organs.
3. Stress Less We all know stress can wreak havoc on our bodies and your hair is no exception. High stress levels can disrupt the hair growth cycle, pushing more hair follicles into the shedding phase. Try to manage stress through activities like yoga, meditation, or simply slowing down and taking time for yourself. When stress levels are lower, your body (and your hair) will thank you.

Lifestyle factors such as diet, exercise and stress management play a crucial role in maintaining healthy hair during menopause.

Nutrition and lifestyle for healthier hair

Getting to grips with supporting your hair through menopause really comes down to what you're putting on your plate and how you're living your life - and trust me, it can make all the difference. A balanced diet that's packed with essential fatty acids, vitamins and minerals is your hair follicles' best friend when it comes to nourishing them and getting healthy hair growth back on track. Omega-3 fatty acids, you'll find them in lovely foods like salmon, chia seeds and walnuts, are brilliant at reducing inflammation and keeping your scalp and hair follicles in tip-top shape. Then there are antioxidant-rich foods, think berries and leafy greens, which act like little bodyguards protecting your hair from damage caused by free radicals, helping you maintain strong, healthy hair.

Regular exercise is another absolute game-changer when it comes to promoting hair growth. Getting your body moving boosts blood flow to your scalp, delivering all those vital nutrients and oxygen to your hair follicles, which can really help stimulate hair growth and support your hair's natural growth cycle. Managing stress is equally crucial, high stress levels can send your hormones into a bit of a tailspin, contributing to hair loss during menopause. Mindful practices like yoga, meditation, or even just a lovely daily walk can help keep stress and its effects on your hair, well and truly in check.

Your lifestyle choices play a pretty big role in your hair's health too. Smoking, constantly reaching for heat styling tools like hair dryers and harsh chemical treatments can all contribute to thinning hair and brittle hair that's seen better days. To promote healthy hair growth, it's worth trying to quit smoking, cutting back on heat styling and opting for gentle, nourishing hair products that'll be kind to your scalp and hair follicles.

There are certain nutrients that are particularly important for healthy hair growth during menopause and it's worth getting to know them. Vitamin D helps regulate the growth phase of your hair follicles, while biotin supports your hair's strength and texture. Keratin, which is a key protein in your hair's structure, is essential for maintaining healthy, resilient hair. If you're a bit concerned about whether you're getting enough of these nutrients, it's worth having a conversation with your doctor about whether nutritional supplements might be helpful for you.

It's also worth remembering that menopausal hair loss is often the result of a combination of factors that are all playing together, hormonal fluctuations, genetics and lifestyle all have their part to play. Female pattern hair loss (also known as androgenetic alopecia) is a pretty common cause of thinning hair in menopausal and postmenopausal women, often showing up as gradual thinning on the top and crown of your head. Medical treatments like minoxidil or finasteride might be recommended for significant hair loss, but natural remedies, such as saw palmetto, horsetail, or rosemary essential oil, can also help promote hair growth and give your hair follicles a gentle nudge.

By combining a healthy diet, regular exercise, stress management and appropriate medical treatments, you can help restore hair growth and support your hair through this menopausal transition. Here are some key tips to keep in mind:

• Eat a balanced diet rich in essential fatty acids, vitamins and minerals
• Exercise regularly to improve blood flow to the scalp and stimulate hair follicles
• Manage stress with techniques like meditation, yoga, or mindful breathing
• Avoid smoking, excessive heat styling and harsh hair products
• Support your hair with supplements such as vitamin D, biotin and keratin if needed
• Consult with a healthcare professional before starting new treatments or supplements
• Be patient and persistent, healthy new hair takes time to grow

By making these lifestyle changes and being mindful of the factors that affect your hair's health, you can help promote healthy hair growth and reduce the risk of hair loss during menopause. If you notice significant hair loss or changes in your hair's texture, don't hesitate to seek advice from a healthcare professional. Your hair is an important part of your wellbeing and with the right support, you can keep it healthy and strong throughout this menopausal transition.

Should you try treatments for hair loss?

Before jumping into treatments, it's important to understand the cause of your hair loss. If you're concerned, consulting a dermatologist or trichologist can help pinpoint the underlying issue, whether it's menopause-related or due to another factor.

There are various over-the-counter and prescription treatment options available that may help with hair loss. These hair loss treatments range from medical therapies to natural remedies, addressing the complexity of menopausal hair loss. However, it's important to seek guidance from a healthcare provider to explore what might work best for you and to ensure that any treatment is safe and appropriate for your situation. Effective hair loss treatments can also support hair regrowth, helping to restore thinning hair during menopause.

Do hair supplements help?

There are several, minerals, vitamins, nutrients and plant actives that have been shown to support hair health. While they may not be a cure for hair loss, they can help maintain healthy hair growth, especially when combined with a balanced diet and proper care. Supporting metabolic health is also important for hair growth during menopause, as hormonal changes can impact metabolism within hair follicles. Strategies to reduce insulin resistance may help improve metabolic health and support hair health.

Here are some commonly recommended:

1. Biotin (Vitamin B7)

Biotin is often praised for its role in promoting hair growth and improving hair health. It strengthens the hair shaft, helping to prevent breakage and keep hair looking vibrant. A biotin deficiency can lead to hair thinning, so supplementing with biotin may be beneficial if your levels are low.

Found in our Energy complex.

2. Zinc

Zinc is essential for hair tissue growth and repair. It also helps keep the oil glands around your hair follicles functioning properly. Low levels of zinc have been linked to hair loss, making zinc supplements a popular choice for supporting healthy hair growth and overall scalp health.

Found in our Libido and Mood support supplements.

3. Iron

Iron is another key nutrient for hair health, particularly for women. Low iron levels can lead to hair thinning because iron helps red blood cells carry oxygen to your hair follicles. If you're found to have low iron levels, supplementing can improve both your overall health and support the regrowth of healthy hair.

4. Vitamin D

A deficiency in vitamin D has been associated with hair loss, particularly due to its role in creating new hair follicles. Ensuring you have enough vitamin D can help keep your hair in the growth phase, preventing excess shedding and supporting thicker, healthier strands.

5. Omega-3 Fatty Acids

Omega-3 fatty acids, commonly found in fish oil and flaxseed, are known to nourish hair and keep hair follicles hydrated. They also have anti-inflammatory properties, which can reduce inflammation that may contribute to hair thinning. Including omega-3s in your diet or supplementing can support overall hair and scalp health.

6. Korean Ginseng

Korean Ginseng is a common ingredient in many hair supplements, believed to support hair growth by improving scalp health and stimulating hair follicles. It may also increase the dermal cells on the scalp, which can help strengthen the roots of the hair and promote regrowth.

Found in our Libido Complex

Hair loss and menopause

Hair loss during menopause is a common experience, but it doesn't have to be faced without support. Hot flashes are another typical symptom of menopause, often occurring alongside hair loss. By adopting a gentle hair care routine, maintaining a balanced diet and managing stress, you can promote healthier hair growth. If your hair loss feels concerning, reaching out to a specialist can help you better understand your options and determine the most suitable approach for your needs.

Discover , developed with mind and body nutrients to support your body and your needs before, during and after this transitionary life stage. Staying hydrated is also important for the health of your skin and hair follicles, supporting overall well-being during menopause.

This article has been reviewed by our expert advisory team.