HAIR LOSS DURING MENOPAUSE: WHAT'S HAPPENING AND WHAT HELPS

You're in the shower. You notice more hair than usual circling the drain.

Or you're brushing your hair and the brush is full — again.

Or you catch your reflection and notice your scalp showing through in places it didn't before.

If you're a woman in your 30s or above experiencing hair thinning or hair loss, you're not imagining it. And you're definitely not alone.

Hair loss during perimenopause and menopause is one of the most distressing symptoms women experience, and one of the least talked about.

Let's change that.

Why Does Menopause Cause Hair Loss?

Hair loss during menopause is primarily hormonal. Here's what's happening:

Oestrogen and progesterone decline

During perimenopause and menopause, your levels of oestrogen and progesterone drop. These hormones support hair growth and help hair stay in its growth phase longer. When they decline, hair can enter the shedding phase earlier, leading to noticeable thinning.

Androgens (male hormones) become more dominant

When oestrogen drops, androgens like testosterone become relatively more dominant in your system. Androgens can shrink hair follicles, particularly on the scalp, leading to thinner, finer hair or hair loss in a pattern similar to male-pattern baldness (though usually less severe).

Stress, inflammation, and nutrient deficiencies

Menopause is stressful on the body. Chronic stress, inflammation, low iron, low vitamin D, and thyroid imbalances can all contribute to hair loss, and these issues are more common during perimenopause.

The result? Your hair may feel thinner, look less full, or shed more than it used to.

What Does Menopause Hair Loss Look Like?

Menopause-related hair loss can show up in different ways:

• Overall thinning across the scalp (diffuse thinning)

• A widening parting

• More scalp visibility at the crown

• Hair that feels finer or more fragile

• Slower hair growth

• Increased shedding in the shower or when brushing

For some women, hair loss is mild and temporary. For others, it's more significant and ongoing.

Either way, it's distressing. Your hair is tied to your identity, your femininity, your confidence. Losing it can feel like losing part of yourself.

What You Can Do About Menopause Hair Loss

The good news? There are things you can do to support hair health during menopause.

1. Talk to your GP about HRT

Hormone Replacement Therapy (HRT) can help stabilise oestrogen and progesterone levels, which may slow or reverse hair thinning for some women. It's worth discussing with your doctor, especially if you're experiencing other menopause symptoms.

2. Get your thyroid and iron levels checked

Thyroid imbalances and low iron (ferritin) are common in midlife women, and both can cause hair loss. A simple blood test can identify these issues, and treating them can improve hair health.

3. Consider minoxidil (Regaine)

Minoxidil is a topical treatment proven to help with hair regrowth. It's available over the counter and can be effective for menopausal hair thinning. Speak to your GP or a dermatologist about whether it's right for you.

4. Eat a nutrient-rich diet

Hair needs protein, iron, zinc, biotin, and omega-3 fatty acids to grow strong. Focus on whole foods: leafy greens, nuts, seeds, fish, eggs, lean proteins and magnesium supplements.

5. Manage stress

Chronic stress can worsen hair loss. Practices like mindfulness, breathwork, gentle movement, and rest can help regulate your nervous system and support hair health.

6. Be gentle with your hair

Avoid tight hairstyles, excessive heat styling, and harsh chemical treatments. Use a wide-tooth comb, silk pillowcases, and gentle, sulphate-free shampoos.

7. Consider supplements (with caution)

Some women find that supplements like biotin, collagen, or iron help with hair health, but always check with your GP first, especially if you have underlying health conditions.

8. Seek support

Hair loss can be emotionally difficult. Talking to other women who understand what you're going through can help you feel less alone.

At the Menopause Café in Reading, we talk openly about all things menopause, including the ones that feel hardest to share, like hair loss. We meet on the 1st and 3rd Friday of each month at the local library. It's free, drop-in, and judgment-free.

https://www.nhs.uk/conditions/menopause/symptoms/

https://cks.nice.org.uk/topics/menopause/

https://thebms.org.uk/publications/tools-for-clinicians/patient-information/

You Don't Have to

Go Through This Alone

Hair loss during menopause is common, but that doesn't make it any less distressing.

If you're struggling with thinning hair, please know:

• You're not vain for caring about this

• You're not alone

• There are things you can do

And if you need support - medically, emotionally, or in the community, reach out.

I offer a complimentary 30-minute conversation each month where we can talk about what's happening for you and explore ways to support your wellbeing during menopause.

You deserve to feel like yourself again.

ABOUT JOAN ST CLAIR

Joan St Clair is The Sensuality In Menopause Coach, a Mental Health First Aider, Community Researcher, and founder of the Menopause Café in Reading, Berkshire. She works with women navigating the physical, emotional, and identity challenges of perimenopause and menopause, offering compassionate support, practical guidance, and community connection.