During menopause, a woman’s body goes through many natural changes. Experiencing some degree of hair thinning or increased shedding at this stage is therefore quite common.
The production of the hormones oestrogen and progesterone gradually decreases: hormones that not only play a role in the menstrual cycle but also influence hair growth and strength. Want to know more? Read our blog on hair loss in women
Why do I lose hair during menopause?
As levels of oestrogen and progesterone decline, hair tends to grow more slowly and may become finer or thinner. At the same time, androgens (male hormones that women also produce in small amounts) can have a stronger influence. These hormones may cause the hair follicles to shrink slightly, resulting in shorter and finer strands of hair.
This process can lead to more noticeable hair shedding or thinning on the scalp. It’s a natural part of the changes your body goes through during menopause, but it can still have a big emotional impact.
If you’ve noticed more hair in your brush or shower drain than before, you’re certainly not alone: many women experience this. The shift in hormones, particularly the reduction in oestrogen and progesterone, also affects the natural hair growth cycle. As a result, hair may grow more slowly, appear less full, or fall out more easily.
Thinning hair is most often seen on the top, front, or sides of the head. For most women, these changes happen gradually rather than suddenly.
Hair loss during the perimenopause
The perimenopause is the stage before menopause when hormone levels start to fluctuate. These changes can sometimes lead to temporary hair thinning or increased shedding.
For some women, this may begin in their thirties, but it most commonly occurs between the ages of 40 and 44. This phase can last several years and is often accompanied by other menopausal symptoms, such as irregular periods, changes in the skin, or mood fluctuations.
Hair loss after menopause
Menopause officially begins once you have gone 12 consecutive months without a period. Even after this stage, known as the postmenopause, hair may continue to feel thinner. This happens because hair follicles become smaller and the rate of hair growth slows down, making the hair appear less full.
The good news is that, for most women, these changes gradually stabilise over time. Once hormone levels find a new balance, the overall condition of the hair often improves.
What happens to your hair follicles during menopause?
Hormonal changes during menopause also affect how your hair follicles behave. Each strand of hair grows in a natural cycle consisting of a growth phase, a transition phase, and a resting phase. During menopause, the growth phase often becomes shorter, while the resting phase lasts longer. As a result, less new hair grows back, and your hair may appear thinner or less full.
As oestrogen levels decline, androgens (male hormones that women also produce in small amounts) can have a slightly stronger influence. These hormones may cause the hair follicles to shrink, which can make the hair that grows from them finer and weaker than before.
This doesn’t mean that your hair roots are “damaged” or that growth stops altogether. For most women, the follicles remain active but temporarily produce fewer thick hairs. Once hormone levels stabilise after menopause, the hair growth cycle can rebalance, and hair may gradually feel stronger and healthier again.
How long does hair loss during menopause last?
Changes in your hair during menopause can occur at different stages:
- Perimenopause: the time before your final period, when hormone levels begin to fluctuate.
- Menopause: the stage when your menstrual cycle stops completely.
- Postmenopause: the years after menopause, when the body finds a new hormonal balance
Many women start to notice the first changes in their forties, although this can vary greatly from person to person.
The degree and duration of hair thinning depend on several factors, including hormonal fluctuations, genetics, nutrition, and lifestyle. For some women, the hair remains slightly thinner for a few years, while for others it gradually feels fuller again once hormone levels stabilise.
It’s important to remember that hair shedding itself is not unusual. Everyone loses hair every day: typically between 50 and 150 strands. During menopause, this can seem more noticeable because the hair growth cycle changes slightly, with more hairs entering the resting phase sooner.
Is hair loss during menopause temporary?
These changes are usually gradual and temporary. By taking gentle care of your hair and scalp, using mild products, eating a balanced diet and keeping stress to a minimum, you can help support the natural condition of your hair during this stage.
Does hair grow back after menopause?
After menopause, many women notice that their hair gradually improves in condition, although this can vary from person to person. As hormone levels settle into a new balance, hair may begin to feel stronger and fuller, though this process takes time and patience.
You can support the natural health of your hair through gentle care, a balanced diet and enough rest. Reducing stress can also make a difference, as tension may affect the natural hair cycle.
In short, changes to your hair during menopause are completely normal. With mild care and healthy habits, your hair can remain resilient, nourished and well-conditioned.
Products that can help support your hair
In addition to gentle hair care, supporting your hair from within can help maintain its natural condition during menopause. A balanced diet is always the foundation, but some women choose to complement it with a targeted nutritional supplement.
Neofollics Hair Growth Supporting Tablets
The Neofollics Hair Growth Supporting Tablets are specially formulated to support natural hair growth from within. They contain a combination of biotin, zinc, vitamin B12, vitamin D, iron, and plant-based isoflavones: nutrients that contribute to the maintenance of normal hair and support the normal function of the hair and hormonal system.
The tablets can be a valuable addition to a healthy lifestyle, combined with adequate rest and a well-balanced diet.
Food supplements should complement, not replace, a varied and balanced diet.
Hair loss – menopause or thyroid?
Hair loss in women can have several different causes. During menopause, hormonal changes, such as a drop in oestrogen and progesterone, often play a role. However, hair thinning can also be linked to changes in thyroid function.
Both situations may cause similar symptoms, such as tiredness, hot flushes, heart palpitations or sleep disturbances, which can make it difficult to identify the exact cause straight away.
Thyroid issues are slightly more common in women, particularly among those with a family history of thyroid or autoimmune conditions. If you notice that your hair is suddenly becoming thinner, or if other symptoms appear, it may be a good idea to speak to your doctor. A simple blood test can help determine whether your thyroid is functioning normally or whether the changes are more likely related to menopause.
Whatever the underlying cause, gentle hair care and a healthy lifestyle always support the overall condition of your hair and scalp.
Which vitamins support healthy hair during menopause?
During menopause, not only do hormone levels change, but your body’s nutritional needs can also shift.
Certain vitamins and minerals play an important role in maintaining healthy hair and a well-balanced scalp. They help to keep your hair strong and resilient from within.
The key nutrients that contribute to healthy hair include:
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Vitamin B12
Plays a role in the formation of red blood cells and helps maintain normal energy levels.
Food sources: meat, fish, eggs, milk and fortified plant-based products.
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Iron
Contributes to normal oxygen transport in the body.
Food sources: red meat, chicken, lentils, beans, spinach and whole grains.
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Niacin (Vitamin B3)
Supports the normal metabolism of the skin and hair.
Food sources: poultry, wholegrain products, peanuts and seeds.
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Pantothenic acid (Vitamin B5)
Contributes to vitality and normal energy metabolism.
Food sources: avocado, eggs, mushrooms, brown rice and sweet potato.
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Vitamin A
Supports normal cell renewal and helps maintain healthy skin.
Food sources: carrots, sweet potatoes, green leafy vegetables, liver and egg yolks.
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Zinc
Contributes to the maintenance of normal hair and a healthy scalp.
Food sources: nuts, seeds, pulses, shellfish and wholegrain products.
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Biotin (Vitamin B7)
Helps maintain strong, shiny and healthy-looking hair.
Food sources: eggs, nuts, oats, salmon and avocado.
A varied and balanced diet that includes plenty of vegetables, fruit, whole grains, pulses and protein-rich foods helps you get these vitamins and minerals naturally. For some women, it may be beneficial to seek additional support through a supplement, especially if a deficiency has been identified.
Food supplements should complement, not replace, a healthy and balanced diet.
How to care for your hair during this stage
During menopause, not only do your hormone levels change, but often the structure and needs of your hair as well. It may start to feel drier, look less shiny or break more easily.
Fortunately, with a few simple adjustments, you can do a lot to support the condition of your hair and scalp.
1. Choose gentle, nourishing products
Use a mild shampoo and conditioner free from harsh cleansers or sulphates.
Gentle products help preserve the scalp’s natural oils, keeping the hair soft, smooth and resilient.
2. Wash with care
Try not to wash your hair too often: two to three times per week is usually enough.
Always rinse thoroughly to remove any residue from shampoo or styling products, helping the scalp stay clean and balanced.
3. Limit heat and chemical treatments
Heat from hairdryers, straighteners or curling irons can dry out the hair. Use a lower temperature and apply a heat protectant where possible. Chemical treatments such as perming or bleaching can also make hair more fragile.
4. Take care of your scalp
A healthy scalp forms the foundation for strong, shiny hair. Gently massage your scalp with your fingertips or a soft brush to help stimulate circulation. This keeps the scalp supple and can also promote a pleasant sense of relaxation.
5. Nourish from within
Eat a varied diet rich in protein, vitamins and minerals. Staying well hydrated and maintaining a healthy lifestyle contribute to your hair’s natural shine and strength.
Tip: Wear your hair loose or in a soft braid rather than tight ponytails or buns, this helps avoid unnecessary tension on the hair roots.
Coping with hair changes during menopause
Changes in your hair can have an impact on how you feel. Thinner or less voluminous hair is something many women experience during menopause, and it’s completely normal.
Be kind to yourself and give your hair time to adjust. A fresh haircut, gentle care and a little extra attention can make a big difference. And if you feel like talking about it: do! You’re certainly not the only one going through this.
Above all, remember to take good care of yourself: both inside and out.
Conclusion
Hair changes during menopause are something many women can relate to. As hormone levels fluctuate naturally, hair may become thinner, which can sometimes lead to feelings of insecurity or frustration.It’s important to remember, though, that this is a completely normal and natural process, one that your body gradually adjusts to over time.
While you can’t prevent hormonal changes, there’s a lot you can do to care for your hair and scalp. By using gentle products, following a nourishing diet and taking time to relax, you support the natural balance of your hair from the inside out.
Hair loss during this stage is usually gradual and temporary. By giving yourself time, and treating your hair with care, you’ll often find that it begins to feel stronger again and regains its natural shine over time.
Sources
Harvard Health Publishing – “Menopause and hair changes: What to expect.” Harvard Medical School.
Mayo Clinic – “Hair loss in women: causes and self-care.
