Menopause Hair Loss: Causes, Treatments and Supplements That May Help

If you've noticed that your hair seems thinner, finer or less full during perimenopause or after menopause, you're certainly not alone.

Hair changes are a recognised symptom of menopause, and for some women the change can be surprisingly noticeable. You may find more hair than usual on your brush or in the shower, notice a wider parting, or simply feel that your hair doesn't have the same thickness and volume it once did.

The good news is that there are things you can do to support healthy hair and investigate the reasons behind hair thinning.

Can menopause cause hair loss?

Yes. Hair thinning and hair loss are recognised symptoms of perimenopause and menopause.

During this stage of life, the body goes through significant hormonal changes. These changes can affect the hair growth cycle and may contribute to hair becoming thinner or shedding more than usual. The NHS lists hair thinning or hair loss among the possible symptoms of menopause.

However, it's important to remember that menopause isn't necessarily the only reason your hair is changing.

Hair loss can have many different causes, including genetics, illness, stress, weight loss and nutritional deficiencies such as iron deficiency. You can read more in our guide to why hair thins.

That's why persistent or significant hair loss is worth discussing with your GP.

Why does hair become thinner during menopause?

There isn't one single explanation for menopause-related hair thinning.

Hormonal changes can influence the hair-growth cycle, while ageing itself can also affect the diameter and growth of individual hairs.

Some women may also develop or notice female-pattern hair loss, also known as androgenetic alopecia.

According to the British Association of Dermatologists, female-pattern hair loss is the most common type of hair loss in women and is influenced by both genetic and hormonal factors. Individual hairs gradually become finer and shorter as affected follicles become smaller.

This can make the hair appear less dense, particularly around the parting and the top of the scalp.

What does menopause-related hair thinning look like?

Everyone is different, but you might notice:

• A wider parting
• Less volume at the roots
• A thinner ponytail
• More hair coming out when washing or brushing
• Hair that feels finer than it used to
• Increased visibility of the scalp
• Slower-growing hair
• Changes in hair texture

Some women notice gradual thinning, while others notice increased shedding.

If you suddenly develop significant hair loss or bald patches, don't automatically assume it's menopause. There are many possible causes and it's important to get the right diagnosis.

Could stress make hair loss worse?

Yes.

Stress and illness can affect the normal hair-growth cycle. One example is telogen effluvium, a type of temporary hair shedding that can occur after illness, significant stress or major changes within the body.

This type of shedding can sometimes become noticeable several weeks or months after the original trigger.

The good news is that telogen effluvium often improves once the underlying trigger has resolved.

Could your diet affect your hair?

Your hair needs adequate nutrition to grow normally.

A balanced diet containing sufficient protein, vitamins and minerals is an important part of maintaining overall health and supporting normal hair growth.

Some nutritional deficiencies can also contribute to hair loss. The NHS specifically lists iron deficiency as one possible cause of hair loss.

This doesn't mean that taking large quantities of supplements will necessarily improve your hair.

In fact, more isn't always better.

If you think you may have a nutritional deficiency, speak to your GP about whether testing is appropriate.

Can hair supplements help during menopause?

This is where it's important to be realistic.

Hair supplements aren't a cure for menopause-related hair loss, and no supplement can guarantee that your hair will grow back.

However, a good-quality hair supplement can be one part of a broader approach to supporting normal hair health, particularly when your diet isn't providing everything you need.

Look for products containing nutrients that contribute to normal hair health and normal physiological function, rather than products making dramatic claims about reversing hair loss. Our guide to hair supplement ingredients explains what to look for.

At HairFood.uk, we believe supplements should complement a healthy lifestyle rather than replace a balanced diet or medical advice.

What else can you do to support your hair during menopause?

Supplements are only one part of the picture.

1. Eat a balanced diet

Make sure your diet contains plenty of:

• Protein
• Fruit and vegetables
• Whole grains
• Healthy fats
• Iron-containing foods
• A variety of vitamins and minerals

Your hair is made primarily from a protein called keratin, so adequate protein intake is important as part of a balanced diet.

2. Look after your scalp

A healthy scalp provides the environment in which your hair grows.

Keep your scalp clean and avoid excessive use of harsh products or treatments that irritate your scalp.

3. Be careful with heat and chemical treatments

Frequent bleaching, straightening and high-heat styling can damage the hair shaft.

This doesn't necessarily cause hair loss from the follicle, but it can cause breakage and make hair appear thinner.

4. Manage stress

Regular exercise, good sleep and finding ways to manage stress can all contribute to your overall wellbeing.

Stress can also be associated with temporary hair shedding, so looking after your general health is important.

5. Give changes time

Hair grows relatively slowly.

If you've changed your diet, lifestyle or haircare routine, don't expect to see dramatic changes overnight. Be patient and monitor your hair over several months.

What about treatments for female-pattern hair loss?

If you have persistent female-pattern hair loss, there are medical treatments that may help.

For example, the NHS and British Association of Dermatologists recognise minoxidil as a treatment that can help some women with female-pattern hair loss.

However, treatments aren't suitable for everyone and should be discussed with an appropriate healthcare professional.

A supplement and a medical treatment are not the same thing.

When should you see your GP about hair loss?

The NHS recommends speaking to your GP if you're worried about hair loss so that possible underlying causes can be considered.

Menopause hair loss: the bottom line

Hair thinning during perimenopause and menopause can be frustrating, but you're not alone.

Hormonal changes can play a role, but genetics, stress, illness, nutrition and other factors can also contribute.

The best approach is to look at your hair health from several angles:

Eat well. Look after your scalp. Reduce unnecessary hair damage. Manage stress. Consider whether a suitable supplement could complement your diet. And seek professional advice if your hair loss is significant or persistent.

Most importantly, don't be tempted by products promising a miracle cure. There is no single solution that works for every woman.

At HairFood.uk, our aim is simple: to provide quality hair supplements alongside useful, honest information to help you make informed choices about your hair health.

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