Hair loss and menopause
Have you had that experience of brushing your hair and finding so much shedding in the brush? Are your luscious locks turning into thin strands? There are many factors that can contribute to hair loss at midlife, such as shifting hormones, stress, iron deficiency and thyroid issues. How do you know what is causing you to lose hair? And more importantly, what can you do to keep your hair strong and healthy?
I used to get compliments about my hair almost every time I went somewhere. Those days are definitely over. - Carla (age 58)
Many women notice changes to their hair during perimenopause, such as a loss of hair density on the crown and forehead, or changes in hair texture and quality. About 50 percent of women report excessive facial hair growth after menopause.
However, this stage of life is incredibly variable as far as what symptoms women experience, and to what degree women experience them. For some women, hair loss may commence before perimenopause and for others as late as postmenopause. You should also bear in mind that nearly everyone has some hair loss with ageing, so it cannot be prevented entirely. The good news is that with some minor changes to your lifestyle and diet habits, you can keep a full head of hair longer.
What is happening in your body?
Hair thinning, dry hair, changes in hair structure, dull and lifeless hair… Many women struggle with these problems in their menopausal years. When oestrogen and progesterone levels fluctuate and drop during perimenopause, this can result in relatively high levels of testosterone. A predominance of the male sex hormone testosterone can cause hair loss (or male pattern baldness in men).
Oestrogen also plays an important role when it comes to strong and healthy hair. The lower your oestrogen levels, the greater the chance that your hair will become dry, lifeless or change in structure.
Other causes
There are also other factors that can chip away at hair quality. During menopause, women are more sensitive to stress and thyroid dysfunction. This, too, can cause your hair to become thinner.
Other factors include iron deficiency anaemia (which can be caused heavy menstrual blood loss), a lack of nutrients, certain medications for depression, high blood pressure or high cholesterol. If you experience hair loss, it’s important to see your doctor to determine if the hair changes are menopause related.
Women dealing with menopause usually have more than one symptom at a time. Common symptoms include restlessness, mood swings, joint pain and sleep problems. We also know that menopausal symptoms can exacerbate each other.
What can you do?
Nutrients are the building blocks for healthy hair growth, providing your locks with the nourishment they crave. Make sure your daily diet includes fruits and vegetables of different colours. It should also be balanced and rich in fats, proteins and carbohydrates. Some other things to keep in mind:
- Iron, Vitamin D, selenium, Vitamin B12 and Vitamin B6. Vitamin C promotes iron absorption. In short, eat plenty of fruit and vegetables, whole grains, nuts, seeds, legumes and meat (meat contains heme iron, a form of iron that is easier for us to absorb than the iron in plants). If necessary, complement any dietary deficiencies with supplements, and keep in mind that supplements take time to work their magic.
- Zinc. Zinc acts as an antioxidant, nourishing the hair follicles and protecting hair from damage caused by high levels of androgens (male hormones). Zinc can be found in nuts and seeds (such as pumpkin seeds, hemp seeds and cashews), oysters, meat and grain products. Again, if your diet is lacking in nutrients, you might benefit from a supplement.
- Sulphur. Sulphur plays a role in the production of keratin, the protein that forms the foundation of the hair. Sulphur-rich foods include kale, broccoli and asparagus.
Your path to a smooth menopause starts here
Get the tools you need to navigate menopause with more ease and to educate yourself about your body. With tips and insights from experts, and relatable stories of women just like you. Press play, not pause.
What treatments can help?
Do you also have other symptoms besides hair loss? If so, you could consider hormone therapy. As mentioned above, nutrients are the building blocks for healthy hair. Supplements can support your health by filling nutrient gaps, or they can be used to supplement medication and lifestyle changes.
Can hormone therapy help?
During menopause, hormone production declines. Hormone replacement therapy (HRT) replenishes the body's natural supply of hormones. HRT is used to relieve severe symptoms of the menopause. Are you suffering from hair loss as well as other menopausal symptoms, like hot flashes, sleep problems or vaginal dryness? Then HRT could be the answer for you.
Sources
- Grymowicz M, Rudnicka E, Podfigurna A, Napierala P, Smolarczyk R, Smolarczyk K, Meczekalski B. (2020). Hormonal Effects on Hair Follicles. PMID: 32731328.
- Zouboulis CC, Blume-Peytavi U, Kosmadaki M, Roó E, Vexiau-Robert D, Kerob D, Goldstein SR. (2022). Skin, hair and beyond: the impact of menopause. PMID: 35377827.
- Ioannides D, Lazaridou E. (2015). Female pattern hair loss. PMID: 26370643.
- Goluch-Koniuszy ZS. (2016). Nutrition of women with hair loss problem during the period of menopause. PMID: 27095961.
- Almohanna HM, Ahmed AA, Tsatalis JP, Tosti A. (2019). The Role of Vitamins and Minerals in Hair Loss: A Review. PMID: 30547302.
Tips and advice
How stress affects your menopausal symptoms (probably more than you think)
Stress can certainly heighten the symptoms of menopause. Here's how it works.
7 common myths about menopause
We're debunking seven common misconceptions about menopause.
Are hot flashes making your menopausal years miserable? Here’s what can you do!
Hot flashes are common: as many as 8 in 10 women have hot flashes during menopause. Here’s our advice on how to deal with them.
FAQ
What supplements help with hair loss?
Iron, zinc, selenium, Vitamin D and Vitamins B12 and B6 have been found to contribute to healthy hair. Vitamin C promotes iron absorption. Sulphur is also an important building block for hair. It plays a role in the production of keratin, the protein that forms the foundation of the hair. If you lack any of these nutrients, you can consider taking a supplement. More about supplements.
