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? Here we explore the reasons behind hair loss during menopause 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. For some women, hair loss begins during perimenopause, while for others, it may occur years after 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. Here’s why:

1. Hormonal changes

Estrogen plays a role in maintaining hair growth, but as estrogen levels decline during menopause, the hair growth cycle can slow, leading to thinning or shedding. 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.

2. Ageing

As we age, our hair naturally becomes finer. From your mid-40s, hair follicles start to shrink, producing thinner strands over time. 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.

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. The hair follicles shrink, 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 hair growth cycle. This can lead to noticeably more shedding than usual. 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.
   
   
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. Aim for a balanced approach to nutrition, particularly if you're on a weight loss plan, to keep your hair looking its best.
   
   
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.
   
   

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. 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.
 

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. Here are some commonly recommended: 

1. Biotin (Vitamin B7)

Hair loss and menopause

Hair loss during menopause is a common experience, but it doesn’t have to be faced without support. 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.