Hair is deeply tied to identity, confidence, and how we feel in our own skin. So when menopause brings thinning, shedding, dryness, and loss of volume, it can feel unsettling — even alarming.

But you’re not imagining it.
And you’re definitely not alone.

Up to 50–60% of women experience noticeable hair changes during the menopause transition. Here’s why it happens and what you can do to keep your hair healthier, stronger, and fuller in midlife and beyond.

Why Hair Changes in Menopause

1. Estrogen Declines — And Estrogen Is a Hair-Supporting Hormone

Estrogen helps keep hair in the anagen (growth) phase longer.
When estrogen drops in perimenopause and menopause:

• Growth phases shorten

• Resting phases lengthen

• More hairs enter shedding cycles

This leads to overall thinning rather than complete bald patches (which is more common in male-pattern hair loss).

2. Androgen Sensitivity Increases

As estrogen falls, androgens like testosterone have a proportionally greater effect.
For some women, this can trigger:

• Widening part

• Receding temples

• Diffuse thinning across the scalp

This pattern is known as Female Pattern Hair Loss (FPHL) — the most common hair change in menopause.

3. Lower Sebum Production = Drier, Duller Hair

Estrogen plays a role in oil production.
Less estrogen → less natural scalp oil → dry, brittle, listless hair.

This is why many women say their hair suddenly loses its “shine” or gets harder to style.

4. Thyroid Shifts & Stress Can Play a Role

Menopause increases the likelihood of:

• Thyroid fluctuations

• Chronic stress

• Poor sleep

• Nutrient deficiencies

All of these can worsen hair shedding and slow regrowth.

5. Inflammation & Aging of the Hair Follicle

Research shows hair follicles undergo inflammaging — age-related inflammation — which can weaken the follicle and reduce growth capacity.

What You Can Do About Thinning Hair in Menopause

1. Check Your Bloodwork

Ask your clinician to evaluate:

• Thyroid (TSH, Free T3, Free T4)

• Ferritin (iron storage)

• Vitamin D

• B12

• Zinc

• Hormone levels if clinically indicated

Even mild deficiencies can worsen shedding.

2. Consider FDA-Approved or Evidence-Based Treatments

Minoxidil (topical or oral):
The most studied, effective treatment for FPHL.

Prescription options like spironolactone may help in women who have androgen-sensitive thinning.

Hormone therapy (HT):
HT is not a hair-growth treatment…but many women notice improved hair quality when estrogen is optimized because it supports scalp health, moisture, and hair cycling.

3. Support Hair From the Inside

Research supports:

• Adequate protein intake (for optimal hair keratin)- Check out our Blog on Protein Intake

• Omega-3 fatty acids

• Anti-inflammatory diet patterns

4. Optimize Scalp Health

A healthy scalp = a healthier follicle.

Consider:

• Gentle, sulfate-free shampoos

• Weekly scalp exfoliation

• Red light / low-level laser therapy

• Avoiding tight hairstyles and excessive heat

5. Manage Stress

Chronic stress can push hair into a shedding cycle (telogen effluvium).
Mindfulness, movement, social connection, and sleep optimization all matter.

6. Work With a Dermatologist Who Specializes in Hair

Hair changes can feel overwhelming — but you don’t have to navigate it alone.
Your recent interview with Dr. Doris Day, a leading dermatologist in hair and skin aging, is an incredible resource. Make sure readers know they can watch or listen to her expert insights.

Listen to Our Expert Conversation with Dr. Doris Day

👉 Don’t miss our in-depth interview with dermatologist Dr. Doris Day on how hormones shape hair, what treatments actually work, and how to protect your hair through menopause.
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Research References

• Birch MP, Messenger JF, Messenger AG. "Female pattern hair loss." Clin Exp Dermatol. 2002.

• Figueroa CL, et al. “Hormonal Changes and Hair Loss in Menopause.” Dermatoendocrinol.

• Ramos PM, Sinclair R. “Female pattern hair loss.” BMJ. 2020.

• James KC, et al. “Estrogen and Hair Follicle Biology.” Am J Pathol.

• Asghar F, et al. “Telogen Effluvium: A Review.” J Pak Med Assoc.

• Piérard-Franchimont C. “Sebum changes in menopause.” Dermatoendocrinol.

• Ho A, Shapiro J. “Medical therapy for female pattern hair loss.” Dermatol Clin.

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