Hair Loss During Menopause: Remedies and Treatments

Hair loss during menopause is one of the most distressing changes that women experience during this time. It’s a sensitive topic, one that many women quietly struggle with as they notice thinning hair or patches of receding strands. If you’ve found yourself brushing more hair out of your brush than usual, rest assured: You’re not alone.

In fact, up to 50% of women experience some form of hair loss during menopause. And it’s not just a superficial concern; the emotional and psychological toll is real. 62% of women report that hair loss during menopause negatively impacts their self-esteem and overall quality of life. So, if you’re among the many who are experiencing this change, know that it’s completely normal—and there are steps you can take to address it.

With the right treatments and lifestyle changes, it’s possible to manage hair loss during menopause and even promote healthy hair growth. This article will dive deep into the science behind why hair loss during menopause happens and will provide practical, proven remedies to address the issue.

Up to 70% of women may experience noticeable hair shedding during menopause due to hormonal fluctuations, particularly the decline in estrogen and the rise in testosterone-related hormones.

American Academy of Dermatology, 2018

Hair Loss During Menopause: What Causes It?

As women approach menopause, typically between the ages of 45-55, their estrogen and progesterone levels begin to decline. These hormones are essential for healthy hair growth, so when they decrease, hair can become more fragile, thinner, and more prone to shedding.

At the same time, another hormone—testosterone—may start to play a more prominent role. Testosterone is linked to the process of hair thinning, especially along the hairline and the crown of the head. You may notice that your hairline begins to recede or that you’re shedding more than you ever have before.

Additionally, menopause can cause changes in the hair’s growth cycle. Hair typically goes through three phases: anagen (growth), catagen (rest), and telogen (shedding). During menopause, the anagen phase shortens, leading to less hair growth and more hair loss. It’s a perfect storm of hormonal shifts, aging, and sometimes, stress.

How Common is Hair Loss During Menopause?

Hair loss during menopause is a widespread concern, with 40-50% of women experiencing some degree of hair thinning or shedding around this time. In fact, up to 70% of women report noticing increased hair shedding due to hormonal fluctuations. As estrogen levels decrease and testosterone levels rise, many women start to notice thinning hair, particularly along the hairline and crown.

More specifically, 40-50% of postmenopausal women are affected by androgenic alopecia (female pattern hair loss), a condition that is often linked to hormonal changes during menopause. While this might sound daunting, it’s important to remember that it’s a completely natural part of the aging process—and there are effective ways to manage it.

Scientifically Proven Remedies to Combat Hair Loss

While you may not be able to reverse the effects of aging, the good news is there are plenty of scientifically backed remedies to help reduce hair loss during menopause and encourage healthier, fuller hair during menopause.

1. Hormone Replacement Therapy (HRT)

Hormonal therapy is one of the most effective treatments for managing menopause symptoms, including hair loss. By supplementing estrogen and progesterone levels, HRT can help restore hormonal balance and, in turn, slow or even reverse hair thinning.

Some women notice an improvement in hair thickness after just a few months of starting HRT. However, it’s important to consult with a doctor before considering this option, as HRT may not be suitable for everyone, depending on your medical history.

2. Minoxidil (Rogaine)

Minoxidil, the active ingredient in Rogaine, is one of the few FDA-approved treatments for hair loss. It works by stimulating hair follicles, promoting the growth of new hair and slowing down the shedding process.

3. Saw Palmetto

Saw palmetto is a natural remedy that has gained attention for its potential to help balance hormones and block the production of dihydrotestosterone (DHT), a derivative of testosterone. DHT is often linked to hair thinning, particularly along the hairline.

A 2012 study found that saw palmetto was able to reduce DHT levels in the scalp, leading to a significant reduction in hair shedding. While research is still ongoing, it remains a popular supplement for women experiencing hair loss during menopause.

4. Biotin and Collagen Supplements

Biotin (Vitamin B7) and collagen are two supplements often recommended to boost hair health. Biotin plays a crucial role in keratin production, the protein that makes up your hair. Collagen, on the other hand, is a structural protein that helps support the scalp and hair follicles.

Several studies have suggested that biotin supplements may improve hair thickness and strength, especially in individuals with existing deficiencies. Collagen supplements, particularly those made from marine or bovine sources, are believed to strengthen hair and improve its elasticity.

Incorporating biotin-rich foods, such as eggs, nuts, and avocados, along with collagen supplements, can be a great way to nourish your hair from the inside out and treat the hair loss during menopause.

Lifestyle Changes to Improve Hair Health

Beyond medical treatments and supplements, there are everyday habits you can adopt to improve the health and appearance of your hair. These lifestyle changes can help make a significant impact on the overall condition of your hair during menopause.

1. Eat a Balanced Diet

Good nutrition is key to healthy hair growth. Aim to incorporate nutrient-dense foods into your diet, such as leafy greens, berries, fatty fish, eggs, and nuts. These foods are rich in antioxidants, vitamins, and minerals that nourish hair follicles and promote hair growth.

Additionally, avoid excessive sugar and processed foods, as they can promote inflammation and affect hormone balance, which in turn can lead to hair loss.

2. Scalp Massages

Stimulating the scalp with gentle massages can help improve blood circulation to the hair follicles, encouraging healthier growth. You can use essential oils such as peppermint or rosemary oil, both of which have been shown to promote hair growth by improving scalp circulation.

Try massaging your scalp for 5-10 minutes each day to boost circulation and reduce stress, which is another common factor in hair loss during menopause.

3. Avoid Excessive Heat and Chemical Treatments

Excessive heat from styling tools, along with harsh chemical treatments like bleaching and perms, can damage hair and lead to increased breakage. During menopause, your hair may already be more fragile, so it’s best to limit the use of heat tools and opt for more gentle haircare products.

Look for sulfate-free shampoos and conditioners that are designed for thinning or fragile hair. And remember, when possible, embrace your natural texture!

4. Manage Stress

Stress is a known contributor to hair loss, so managing your mental health is key to keeping your hair looking its best. Practices such as yoga, meditation, and regular exercise can help lower stress hormones like cortisol, which have been linked to hair thinning.

While the hair loss during menopause can feel really upsetting, there are effective ways to manage it—through a combination of medical treatments, supplements, and lifestyle changes. And while no remedy is a one-size-fits-all solution, taking small, positive steps can make a big difference in the way you feel about your hair and, ultimately, yourself.

Above all, it’s important to remember that your worth isn’t defined by the number of hairs on your head. After all, you’re not just growing hair—you’re growing wisdom, strength, and beauty. And that’s something to be celebrated.