Thinning hair during menopause

• Numerous factors can lead to hair loss and thinning, such as hormonal changes, stress, iron deficiency, certain medications, and thyroid disorders.
• A decrease in oestrogen and progesterone results in a relatively higher testosterone level, which can contribute to hair loss.
• Oestrogen also plays a crucial role in hair health. A decline in this hormone can negatively impact the condition of your hair.
• Nutrients are vital for maintaining healthy hair. Key nutrients include iron, vitamin C, vitamin D, vitamin B12, zinc, and selenium. Ensure your diet includes plenty of vegetables, fruits, nuts, seeds, and whole-grain products.

Thinning hair, dryness, changes in texture, limp and lifeless strands—these are all changes you may notice during menopause. As your body produces less oestrogen and progesterone, a relatively higher testosterone level emerges, or in other words, an excess of male hormones. This can lead to thinning hair (male-pattern baldness).

Oestrogen plays an important role in maintaining strong and healthy hair. When your body produces less oestrogen, your hair may become weaker or drier, and its texture may change.

Many women notice changes in their hair early in menopause. Hair density often decreases at the crown and forehead, and the texture and quality of the hair alter. Around half of women report experiencing facial hair growth after menopause.

However, every menopause is different. Some women only notice changes in their hair during postmenopause. While these changes cannot be entirely prevented—they are part of the ageing process—you can still maintain healthy hair for longer by making small adjustments to your diet and lifestyle.

Additional factors can also contribute to hair loss. During menopause, you may become more sensitive to stress, and your thyroid function may decline. Both can affect your hair.

Other potential causes include iron deficiency (for instance, due to heavy menstruation), deficiencies in other nutrients, and certain medications for depression, high blood pressure, or high cholesterol. Consult your doctor to determine whether your hair loss is linked to menopause.

Many women also experience multiple symptoms during menopause, such as restlessness, mood swings, joint pain, and poor sleep. These symptoms can influence and exacerbate one another.

There are various ways to effectively address menopause symptoms. You don’t have to simply endure them. You can support your body naturally with healthy nutrition, sufficient exercise, and rest. Additionally, supplements, medications, and hormone replacement therapy (HRT) can help. Below are some options for managing thinning hair.

Hormonal changes can affect your energy levels, sleep, digestion, and metabolism. Healthy nutrition, regular exercise, and adequate rest can help prevent or ease symptoms. Even small changes can make a noticeable difference in how you feel.

If you take medications or supplements, a healthy lifestyle supports your body in absorbing nutrients and processing medications, enhancing their effectiveness.

• Nutrients are the building blocks of healthy hair. Include a variety of vegetables and fruits in your diet, and prepare meals with sufficient proteins, slow-release carbohydrates, and healthy fats.
• Ensure you consume enough iron, vitamin D, selenium, vitamin B12, vitamin B6, zinc, and sulphur. Vitamin C is also important for iron absorption.
• Zinc is essential as it nourishes the hair follicles and helps protect the body against an excess of androgens (male hormones), which can lead to hair loss.
• Sulphur is involved in the production of keratin, a protein naturally found in your hair that ensures good structure. Foods like kale, broccoli, and asparagus are natural sources of sulphur.

Replenishing the hormones that decline during menopause is the most effective treatment for a range of menopausal symptoms. Hormone replacement therapy (HRT) directly addresses vasomotor symptoms such as hot flushes and night sweats. For troublesome symptoms during menopause, Hormone replacement therapy (HRT/HT) is the most effective option. It may also indirectly assist with thinning hair.  

HRT is not suitable for everyone. A doctor will always carefully evaluate whether this treatment is appropriate for your health and symptoms.  

Many people are unaware that, alongside hormone replacement therapy (HRT), there are also proven effective hormone-free medications to ease menopausal symptoms. While hormone replacement therapy can address multiple symptoms at once, hormone-free medication often targets a specific symptom. For instance, certain antidepressants (SNRIs) for hot flushes, anti-inflammatory drugs for joint pain, or antacids for heartburn.  

Hormone-free medication is always prescribed by a doctor and can be a good alternative for those who do not wish to or cannot use hormone replacement therapy. It works directly on the symptom without influencing your hormonal balance. This allows you to manage symptoms in a targeted manner and support your body effectively.  

During menopause, your body undergoes changes in how it produces energy, builds muscle, and repairs skin. You can support these processes naturally with high-quality supplements. Magnesium, vitamin D, and omega-3 are recommended for all women going through menopause. Supplements can also target specific symptoms, such as hot flushes, poor sleep, and thinning hair.

The effectiveness of supplements can vary from person to person, depending on factors such as lifestyle and overall health. The quality of the product also plays a significant role. Opt for high-quality supplements without unnecessary fillers.