Seeing more hair in your hairbrush than usual? You might be surprised that menopause and hair loss can go hand-in-hand. Read on for the top tips to get your tresses back to peak health.
Let’s be honest, there’s a lot of menopause symptoms you’d probably love to reverse.
Hot flashes, erratic sleeping patterns, mood swings, to name a few.
And those are only the ones that get the most airtime.
Officially, there are 34 symptoms associated with menopause, and hormonal hair loss is one of them.
If your heart is sinking, you’re not alone.
For many of us, how we cut and style our hair, how it looks and feels, is closely connected to our self-esteem.
And losing our hair can make us feel less like ourselves and, sometimes, less in control.
But the good news is that, with the right steps, the initial hair loss you experience should slow down over time.
Better yet, it can grow back.
Let’s tackle the long and short of this hairy topic.
In this article: 📝
- Is it normal to lose a lot of hair during menopause?
- What causes menopause hair loss or thinning?
- How can I stop losing hair during menopause?
- How can I fix my thinning hair after menopause?
- What are the best vitamins for thinning hair in menopause?
- Will hair loss from menopause grow back?
Is it normal to lose a lot of hair during menopause?
Absolutely. Experiencing female pattern hair loss (FPHL) is highly common, especially in postmenopause.
We’re talking 52% of women over age 50 according to one study.
This usually takes the form of a gradual thinning all over the head, or you may notice your hair coming out in clumps when you brush or wash it.
On the rare occasion, this could even present as large bald patches.
As alarming as it feels, thinning hair in menopause makes total sense when we look at it from a hormonal perspective.
What causes menopause hair loss or thinning?
During menopause, you start to produce lower levels of estrogen and progesterone – hormones that help your hair grow faster and stay intact.
As the scales tip, the drop in estrogen and progesterone prompts a rise in androgens.
And it’s this shift in hormone levels that causes hair growth to slow down and become thinner.
A lot of it has to do with how androgen directly inhibits hair follicles, making it harder for new hairs to replace the ones that have fallen out.
This male sex hormone is also responsible for an increase in thicker hair on the face, chest, and back (hirsutism).
So, if you’re noticing a fine layer of fuzzy hair on your back or the odd spout of hair on the chin, that’s a sure sign your androgen levels are high.
No matter what end of the spectrum you find yourself on, it’s another part of menopause that can be hard to deal with and completely destabilizing.
But there are things you can do.
How can I stop losing hair during menopause?
Menopause hair loss is deeply connected to a hormonal imbalance, so stopping the thinning outright is a tall order.
But there are other factors that could impact your hair growth during menopause, such as stress, poor nutrition, or even thyroid conditions.
Who better to ask how to stop hormonal hair loss than our Peanut menopause community:
- “I’ve since used a vitamin for hair, skin, and nails and oil for my scalp. It’s still very thin but not coming out in clumps now. It’s been a slow process.” ‒ Tara
- “Eyelashes went thin and started every night pure castor oil and they are back to long and thick again.” ‒ Belinda
- “I started DHT blockers, which help lower the testosterone levels, and my hair is not falling out as bad. It’s been almost 2 weeks and it’s actually growing back a bit. Don’t know if it will help everyone, but it’s helping me so far.” ‒ Lori
- “The only thing I changed was to use Olaplex products, and that’s made a noticeable difference. I’ve heard good things about biotin supplements too.” ‒ Sharon
- “I started using Rogaine for women 5% solution. Took a few months but it did grow back. It worked so well I’ve kept on using it. It isn’t as thick as it was a decade ago but it’s much better.” ‒ Margaret
- “I heard about rosemary and eucalyptus essential oil mixed together about 10 drops each applied every night helps so I tried to it and I started to notice regrowth within a couple of weeks.” ‒ Felice
How can I fix my thinning hair after menopause?
There are a few options if you’re looking for ways to reverse thinning hair after menopause.
Some solutions are more natural and involve making lifestyle changes, while others include tweaks to medication.
It’s up to you which approach feels right for you:
1. Reduce your stress levels
Even without menopause, stress can play havoc with your body’s hormones.
Combine the two and you could feel very out of whack emotionally, mentally, and physically.
It’s even been linked to telogen effluvium – that excess hair shedding that tends to happen after a major event or upheaval.
Regular meditation or yoga practice can do wonders for your stress levels and, by extension, some of your hormonal imbalances, too.
2. Keep moving
Exercise really is a great stress reliever.
Getting out of the house for a walk, a swim, or even a game of tennis is one of the best ways to regulate your stress and hormone levels naturally (and keep your hair where it’s meant to be).
It can also alleviate other menopause-related symptoms, such as mood swings and insomnia.
3. Eat well
Ensuring you have a healthy, balanced diet is highly important as you move through menopause.
With estrogen levels at their lowest, your body is more vulnerable to health risks like osteoporosis and heart disease.
Even preexisting conditions like rheumatoid arthritis can worsen.
Whole grains, fruits, and veggies should be part of most meals, as should calcium and iron-rich foods.
Monounsaturated fats, like avocado, olive oil, and sesame oil, are also great allies for encouraging stronger, healthier, and shinier hair.
Not to mention helping to reduce those cholesterol levels which is always plus.
And of course, last but not least, stay hydrated. 💧
4. Change your styling regime
Hairdryers, curling irons, and straightening irons can put enormous strain on your hair.
The same goes for dyeing it with harsh chemicals or tying it in a tight pony or braids.
Try treating your hair gently, wash it with a nourishing shampoo and conditioner, and choose a style that doesn’t require too much fussing (while still feeling true to you, of course).
If you’re really worried about the amount of hair you’re losing, have a chat with your doctor.
The medication you’re currently on might be making things worse, or there might be other drugs that can help you.
Don’t stop taking your medication until you get the right advice, though – that could be dangerous.
What are the best vitamins for thinning hair in menopause?
To help your hair to grow back quicker and thicker, you’ll want a supplement rich in Vitamin B6 and folic acids.
Iron and zinc can help, too, as can essential fatty acids which are typically found in salmon, tuna, flaxseed oil, walnuts, and almonds.
Lumity’s award-winning Morning & Night supplement is an excellent option, especially if you find the world of vitamins and minerals overwhelming.
This all-in-one supplement has all the above ingredients plus hormone-balancing selenium and iodine.
We also love that it comes packed with Omega 3s and amino acids – powerhouses when it comes to healthy nails, skin, and hair.
Just remember to speak to your doctor before taking any supplements if you’re on any other medications.
Will hair loss from menopause grow back?
Understanding that menopause hair loss is rooted in hormonal imbalance, it’s safe to say your mane will slowly return as your body balances out again.
It just may not look the same as it was.
But supporting its growth as you move through this journey is a solid move to ensure it comes back healthy.
You can start by making sure you’re incorporating the options above into your life.
Reducing your stress, exercising, eating well, and drinking lots of water are solid habits that stand to benefit you long after your hormones have found harmony again.
And also practicing self-compassion as your body adjusts to a brand new chapter.
If you want to share your personal experience of hormonal hair loss with other women who are in the same boat, join our Peanut menopause community.
The menopause journey is a long one – and not always easy – but it’s not endless.
And no one says you have to do it alone.