Managing Hair Loss During Menopause
HELP — My Hair’s Falling Out!
More hair in your brush, more hair on the shower floor, your pillow, or a skinnier ponytail — Yikes! What’s a girl to do?
While hair loss can happen at any age, roughly half of all women experience noticeable changes to their hair during menopause and beyond. I definitely fall into that category — how about you?
I still remember, with a twinge of nostalgia, those early teen years when I had my hair thinned (yes, that was a thing in the 60s!). It was so thick it puffed out like a bush during humid Midwest summers. I hated it at the time… but now? I’d gladly take that volume back!
These days, my hair has become finer, thinner, and wavier in a rather unpredictable way. Along with hair loss, many women also notice changes in hair texture — it can become drier, frizzier, and more prone to breakage. Fun times, right?
Why Does Hair Loss Happen During Menopause?
Hair loss in midlife can be driven by a variety of factors — including genetics, hormone shifts, nutrient deficiencies, chronic stress, and even certain medications. Let’s break those down:
1. Genetics & Age
Does thinning hair run in your family? If so, you may be genetically predisposed to hair loss — especially later in life.
Female pattern baldness (also called androgenic alopecia) typically begins at the part line and gradually spreads to create general thinning across the scalp. You may also notice thinning at the temples. While it’s rarely as extreme as male baldness, the emotional impact can still be significant.
2. Changing Hormone Levels
Estrogen and progesterone help keep hair in the growth (anagen) phase, which means it stays on your head longer. Estrogen also supports thicker, faster-growing hair — just think about that glorious pregnancy hair!
But when these hormones drop during menopause, hair growth slows and strands become finer. At the same time, levels of androgens like testosterone and DHT can rise — and DHT is a known culprit in both male and female hair loss.
Thyroid imbalances, especially hypothyroidism, are also common during menopause and can contribute to thinning, dry, brittle hair.
3. Chronic Stress
Persistent stress triggers excess cortisol production — your body’s “fight-or-flight” hormone. Over time, this drains your adrenal reserves and steals resources needed to make sex hormones.
Chronic stress can also lead to or worsen autoimmune conditions like Hashimoto’s and alopecia areata, which contribute to hair loss on the scalp and even eyebrows or lashes.
4. Nutrient Deficiencies
Your hair needs a steady supply of nutrients to grow. Some of the most common deficiencies linked to hair loss include:
Protein (your hair is made of keratin, a protein!)
Iron
Vitamin D
Vitamin C
B vitamins (especially B2, B7/biotin, folate, B12)
Zinc
I offer functional Blood Chemistry Panels that can help uncover whether any of these nutrients are lacking.
5. Medications
Some medications are known to cause hair loss as a side effect. These include drugs for:
Depression
Gout
High blood pressure
Arthritis
Cancer treatments
If you’re on one of these and noticing hair changes, talk to your doctor about alternatives.
What You Can Do: My Top Tips for Hair Health
Hair loss can be devastating — it often affects confidence and how you show up in the world. The good news? There are steps you can take to nourish your hair from the inside out.
Here’s what I recommend:
Nourish Your Body With Nutrient-Dense Foods
Build meals around high-quality protein, healthy fats, and colorful vegetables. A nutrient-rich diet is foundational for hair health — and hormonal balance. (For more on this, check out my blogs on Super Foods for Hormone Health and Seed Cycling).
Manage Your Stress
This one’s easier said than done, but it’s crucial. Whether it’s yoga, meditation, deep breathing, time in nature, or joy-sparking hobbies — find ways to downshift your nervous system. Joy is medicine.
Check Your Hormones
Comprehensive hormone testing like the DUTCH Complete can help uncover imbalances contributing to hair loss. This dried urine test measures estrogen, progesterone, testosterone, DHEA, cortisol, and more — giving us the full picture.
Be Gentle With Your Hair
Wash less often. Avoid heat styling when possible. Try rollers or air drying instead. Your hair deserves some TLC right now.
Consider Targeted Supplements
Some nutrients that support hair growth include:
Biotin
Saw palmetto
Collagen
Horsetail
Nettles
Pygeum
MSM
You can find quality formulas that combine several of these. I personally like DaVinci Hair Effects — it's available through my Fullscript dispensary and contains many of the key nutrients for healthy hair growth without the high price tag of brands like Nutrafol or Viviscal.
Explore Natural Remedies
Castor Oil
A classic for a reason. While a bit messy, it can stimulate hair growth when applied to the scalp, eyebrows, or lashes. I recommend Queen of the Thrones organic castor oil, which pairs with easy-to-use wraps that cut down on the mess (linked on my Shop page).
Essential Oils
Rosemary, cedarwood, and sage oils may support circulation and stimulate the scalp. For a DIY option, try Dr. Josh Axe’s Hair Thickener Recipe.
Try Hair Growth Serums
I personally use the Collective Laboratories serum several times a week and love how it smells and feels. It’s made with natural botanicals and has helped maintain and improve my hair health over time. (Find it on my Shop page.)
Just remember — regrowth can take 3–6 months or longer, and results vary from person to person.
Explore Minoxidil or Other Medications With Your Doctor
This over-the-counter or prescription topical or oral treatment can be helpful for some, but it’s not a magic bullet. It can be pricey and requires ongoing use to maintain results.
The Bottom Line
There’s no one-size-fits-all solution when it comes to hair loss. It often requires a multi-pronged approach — addressing your diet, hormones, stress levels, and product routine all together.
Most importantly? Be patient with yourself. Progress takes time, but you are not alone.
Need Help Getting to the Root Cause?
If you’re feeling overwhelmed or unsure where to begin, I’d love to support you. We can explore functional lab testing, nutrition support, and customized strategies that address your unique needs.
Let’s get to the root of your hair loss and help you feel confident again — inside and out.
Schedule your free Menopause Strategy Call
References:
Mayo Clinic - “Hair Loss” https://www.mayoclinic.org/diseases-conditions/hair-loss/symptoms-causes/syc-20372926
Healthline - “How to Fight the Baldness Gene (and Other Factors)” https://www.healthline.com/health/baldness-gene
Healthline - “What to Know About Female Hair Loss”, https://www.healthline.com/health/womens-health/female-pattern-baldness
PubMed - “Serum ferritin and vitamin D in female hair loss: Do they play a role?”, https://pubmed.ncbi.nlm.nih.gov/23428658/
PubMed - “Iron Deficiency and Nonscarring Alopecia in Women: Systematic Review and Meta-Analysis”, https://pubmed.ncbi.nlm.nih.gov/35415182/
PubMed - “Female Pattern Hair Loss: A Retrospective Study in a Tertiary Referral Center”, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4989388/
PubMed - “The Role of Vitamins and Minerals in Hair Loss: A Review”, https://pubmed.ncbi.nlm.nih.gov/30547302/