WHY HAIR LOSS HAPPENS DURING PERIMENOPAUSE AND MENOPAUSE: NATURAL WAYS TO ADDRESS AND PREVENT IT

If you’ve been noticing more hair in your brush and less on your head lately, you're not alone. Hair thinning is a common experience during perimenopause and menopause. But why does it happen for some women and not others? And, most importantly, is there anything you can do about it? The answer is yes - but it’s all about understanding your "why" behind the hair loss and taking natural steps to support your hair health.

Let’s break down why your hair might be thinning during this phase of life and explore some natural solutions you can use to prevent further hair loss and promote healthy regrowth.

THE HAIR GROWTH CYCLE: A QUICK REFRESHER

To understand why hair loss occurs during perimenopause and menopause, it helps to know the basics of the hair growth cycle. There are three main stages:

ANAGEN (GROWTH PHASE):

This is the active growth phase when hair follicles produce new hair. Most of the hair on your scalp is in this phase at any given time.

CATAGEN (TRANSITION PHASE):

A short phase where hair growth slows, and the hair follicle begins to shrink.

TELOGEN (RESTING/SHEDDING PHASE):

The final stage where the hair is shed, and the follicle remains inactive for a few months before starting the cycle again.

For healthy hair, most follicles stay in the anagen phase. However, during perimenopause and menopause, various factors can disrupt this cycle, causing more hair to shift into the telogen phase, leading to thinning and shedding (while at the same time, you find more hairs growing on your face!)

WHY HAIR LOSS HAPPENS DURING PERIMENOPAUSE AND MENOPAUSE

1. HORMONAL SHIFTS AND ANDROGEN DOMINANCE

One of the most significant factors in hair thinning during perimenopause and menopause is the trending downwards shift in hormones. As estrogen and progesterone levels decline, there’s a number of ways that impacts the hair follicles.

While testosterone levels also drop during menopause, they do so more slowly than estrogen and progesterone. This sets up a relative excess of testosterone (compared to estrogen and progesterone, and more testosterone is converted to dihydrotestosterone (DHT). DHT binds to receptors in hair follicles, shrinking them and shortening the growth phase. This leads to thinning hair on the scalp, especially at the crown and part line - known as androgenic alopecia, or female pattern balding.

At the same time, many women find they are growing more hair in places like the face and chin. This happens because the relative rise in androgens affects hair follicles differently depending on where it grows on the body. The advice I give below will help decrease those pesky coarse, black hairs on your face, while keeping more hair on your head.

2. GENETICS AND HAIR LOSS SUSCEPTIBILITY

Not all women will experience hair loss during menopause, and genetics play a big role in determining who will. Some women are more genetically predisposed to hair thinning or androgenic alopecia, a form of female-pattern hair loss where hair gradually thins on the top of the scalp.

If your mother, grandmother, or aunts experienced hair thinning around menopause, there’s a higher chance that you might too.

3. INSULIN RESISTANCE AND HAIR GROWTH

Insulin resistance - when your cells stop responding efficiently to insulin - becomes more common during perimenopause and menopause. This can be problematic for hair health, because hair follicles require a lot of energy to grow, and in insulin resistance, the cells don’t get the glucose they need to fuel the hair growth cycle. There’s a lot of glucose in the blood stream, but the cells (including hair follicles) are starving, because the glucose isn’t getting into the cells.

Hair follicles aren’t as metabolically flexible as other parts of the body, meaning they can’t easily switch to burning fat for energy. Without the necessary fuel, they struggle to produce healthy hair.

What’s more, insulin resistance increases levels of free androgens (like testosterone), exacerbating the effect of DHT on hair follicles and contributing to further thinning.

4. NUTRITIONAL DEFICIENCIES AND HAIR HEALTH

Hair follicles require specific nutrients to stay healthy and produce strong hair. A deficiency in key nutrients like the amino acids cysteine, methionine, and L-lysine; minerals zinc, and iron; vitamins like biotin; healthy fats, and my favourite friends - phytoestrogens can weaken the hair shaft, slow down hair production, and reduce hair volume. These sulfur-containing amino acids and minerals are essential for synthesising keratin, the primary protein that makes up your hair, and avoiding your hair becoming brittle, thin, and more prone to falling out.

5. GUT MICROBIOME AND HAIR HEALTH

The health of your gut microbiome plays a surprisingly important role in hair growth. A balanced gut microbiome supports hormone regulation, nutrient absorption, and stress management - all factors that directly impact hair follicle health.

When the microbiome is out of balance, it can lead to inflammation, elevated cortisol levels, blood glucose dysregulation, and insulin resistance, which all contribute to hair thinning. If you think your gut health might be affecting your hair, check out my blog and podcast episode on the gut-hormone connection here.

6. REDUCED BLOOD FLOW TO HAIR FOLLICLES

As women age, the blood flow to the scalp naturally declines, limiting the availability of vital nutrients like beta-carotene, omega-3 fatty acids, and zinc, which are essential for hair health. Without adequate nutrients, hair follicles weaken, and hair may thin or fall out. Menopause mirrors the aging process, and with decreased circulation, the follicles may struggle to remain in the growth phase.

7. THYROID HEALTH

Thyroid disorders, particularly hypothyroidism, are more common during perimenopause and menopause. Since the thyroid plays a key role in regulating metabolism, circulation, and nutrient availability throughout the body, a sluggish thyroid can slow down hair growth, leading to thinning. Women experiencing unexplained hair loss should have their thyroid health assessed to rule out any underlying issues.

I’ve talked more about thyroid health and hair loss in Episodes 17 and 18 of my Chaos to Calm podcast, as well as in my blog post on Thyroid Health and Weight Gain, so be sure to check those out if you suspect thyroid issues might be contributing to your hair loss.

ADDITIONAL CAUSES OF HAIR LOSS

While hormonal shifts during perimenopause are a major factor in hair loss, other contributors could be at play as well. These include:

• Autoimmune conditions: Some autoimmune diseases, like alopecia areata, cause the immune system to attack hair follicles, leading to hair thinning or bald patches. Having one automimmune condition (eg Hashimoto’s thyroiditis) can make you more likely to develop another.
• Fungal infections: Scalp fungal infections, such as tinea capitis, can weaken hair and cause breakage.
• Medications: Certain medications, such as antidepressants, blood pressure medications, and cholesterol-lowering drugs (statins), may contribute to hair loss by disrupting the hair growth cycle. If you think your medication could be contributing, do not stop taking it without first consulting the person who prescribed it.
• Stress and inflammation: Chronic stress can push hair follicles into the telogen (resting) phase prematurely, resulting in excessive shedding. It also increases inflammation, which weakens hair follicles.

If you're dealing with hair loss and think it might not be just due to perimenopause, these other factors could be worth exploring. I cover these additional causes in more detail in my podcast episode on hair loss—so if you want the full picture, click here to listen to the full episode.

NATURAL WAYS TO ADDRESS HAIR LOSS AND PROMOTE HAIR GROWTH

While perimenopause and menopause bring many changes, there are natural ways to address hair loss and encourage healthy regrowth.

1. NUTRITIONAL STRATEGIES

Your diet is a powerful tool for promoting hair health and balancing hormones. Here are some key nutrients to focus on:

• Cysteine and Methionine: Found in eggs, chicken, turkey, oats, broccoli, and legumes, these sulfur-containing amino acids are essential for keratin synthesis, which is critical for building strong, resilient hair.
• L-Lysine: This amino acid helps maintain hair volume and strengthens the hair shaft. Foods high in L-lysine include beef, pork, quinoa, pumpkin seeds, and lentils.
• Biotin: Deficiency in biotin can cause brittle hair and hair loss. Foods rich in biotin include eggs, almonds, sweet potatoes, and spinach.
• Zinc: Zinc plays a vital role in hair tissue growth and repair. It also helps keep the oil glands around the follicles working properly. Foods rich in zinc include oysters, beef, pumpkin seeds, and chickpeas.
• Iron: Iron deficiency is a common cause of hair thinning. Red meat, spinach, lentils, and tofu are excellent sources of iron. Please don’t supplement with iron unless you’ve had blood tests and been advised to by your doctor, naturopath or nutritionist.
• Omega-3 Fatty Acids: Found in fatty fish like salmon, walnuts, and flaxseeds, omega-3s help reduce inflammation and support scalp health.
• Phytoestrogens: Foods rich in phytoestrogens, such as flaxseeds, soy[LINK TO SOY BLOG], and lentils, help increase levels of sex hormone-binding globulin (SHBG), which lowers free testosterone and can reduce the impact of DHT on hair follicles.

For women with insulin resistance, managing blood sugar levels is essential. Include plenty of fibre-rich foods like whole grains, vegetables, and legumes, and limit refined sugars and processed carbs. Avoid snacking! Balancing your meals with healthy fats and proteins will also help prevent blood sugar spikes, keeping insulin levels stable and promoting healthier hair. For more info on how to eat to balance your blood sugar levels see the blog on ‘The Perimenopause Diet.’ 

2. HERBS AND SUPPLEMENTS

In addition to a nutrient-rich diet, certain herbs and supplements can support hair health:

• Saw Palmetto: This herb is thought to help block DHT, making it a popular natural option for reducing hair loss.
• Adaptogens: Herbs like withania (ashwagandha), chamomile, lemon balm, lavender, and rhodiola can help manage stress and balance cortisol levels, which in turn supports hormonal balance and hair growth.
• Magnesium and B vitamins: This mineral and the suite of Bs help regulate cortisol, the stress hormone, and support good elimination of it and adrenaline from the body. We don’t want it hanging around in the body, contributing to higher stress hormones. Since stress can contribute to hair thinning, keeping cortisol in check is vital.

Please remember when choosing herbs and supplements, they work best when selected for your unique blend of causes or drivers of the hair loss. Speak to a naturopath, nutritionist, or herbalist to get a personalised prescription made for you, using high quality nutrients or herbs, in the form and dose that is going to be therapeutic.

3. LIFESTYLE TIPS FOR HEALTHIER HAIR

Beyond diet and supplements, these lifestyle strategies can help keep your hair healthy:

• Stress management: Stress is a common trigger for hair loss. Practices like yoga, meditation, and regular movement can help reduce cortisol levels and protect hair health.
• Scalp care: Stimulating blood flow to the scalp is essential for healthy hair growth. Try gentle scalp massage with nourishing oils (peppermint is lovely here) to boost circulation. Avoid excessive heat styling and harsh chemical treatments that can damage fragile hair follicles.
• Prioritize sleep: Quality sleep is essential for hormone regulation. Aim for at least 7-8 hours per night to support overall health and hair growth.

PREVENTING FUTURE HAIR LOSS

While we can’t always stop hair loss in its tracks, early prevention can make a significant difference. If you haven’t yet experienced significant hair thinning, but are concerned about it, consider these proactive strategies:

• Regular monitoring: Keep an eye on hormone levels, including estrogen, progesterone, and thyroid function, by tracking your symptoms. Hormone testing of estrogen and progesterone is expensive and not always necessary to diagnose perimenopause or what’s happening for you. If you notice changes in your symptoms, take action early, and get some testing done then. Use my freebie The Perimenopause Decoder to help you gauge your symptoms, and see the full suite of symptoms that can happen in perimenopause!
• Diet and Lifestyle: Maintaining a nutrient-dense, anti-inflammatory diet and managing stress levels can help prevent hair loss before it starts.
• Scalp Care: Regular scalp massages and natural treatments can help promote healthy circulation and prevent follicles from becoming dormant.

CONCLUSION: TAKE ACTION ON YOUR HAIR HEALTH

Hair loss during perimenopause and menopause is common, but it’s not inevitable. By understanding the factors that contribute to thinning hair and taking a proactive approach with diet, lifestyle, and natural remedies, you can support your hair’s health through this transition.

Think perimenopause could be contributing to your hair loss? Download my free guide, the Perimenopause Decoder, to help you get to the root of the problem and discover natural solutions to feel more in control of your body and your hair.