Menopause brings many changes to the body, and one of the most noticeable can be in your hair. For many women, the transition is marked by shifts in texture, thickness, and even hair loss. These changes can feel frustrating, but understanding the "why" behind them and knowing how to care for your hair can make a big difference.
Why Does Menopause Affect Hair?
As we approach menopause, levels of estrogen and progesterone decrease. These hormones play a critical role in maintaining hair health, promoting hair growth, and preventing hair thinning. With reduced estrogen, the growth phase of the hair cycle shortens, and hair follicles shrink. This leads to slower hair growth and, in many cases, more noticeable thinning. A recent study in the journal Menopause found that more than half of the nearly 200 postmenopausal women studied had experienced female pattern hair loss. Compounding this, androgens (male hormones) become more dominant as estrogen levels drop. This hormonal shift can contribute to hair loss on the scalp while increasing hair growth in other, less desirable areas like the face.
Common Hair Changes During Menopause
Thinning Hair: Many women experience overall hair thinning rather than patchy hair loss. You may notice more hair shedding in the shower or on your hairbrush.
Dry and Brittle Texture: Hormonal changes can reduce the scalp’s production of natural oils, leaving hair feeling dry, coarse, and more prone to breakage.
Receding Hairline or Widening Part: Androgen dominance can cause hair to recede at the temples or a noticeable widening of your part.
Changes in Curl Pattern: You may notice that your hair’s natural texture changes. Curls may loosen, or straight hair may become wavier.
How to Care for Your Hair During Menopause
While menopause-related hair changes can be frustrating, there are steps you can take to support healthy hair growth and maintain the hair you have.
1. Talk to a Professional
If you’re noticing significant hair loss, a visit to a dermatologist can be invaluable. It's important for a professional to evaluate the cause of your hair loss since there could be different types of issues at play. Hair loss can be caused by many things, including nutritional and hormonal imbalances and various immunological conditions. Some types of hair loss can cause scarring so early diagnosis and treatment is important for positive outcomes. A dermatologist can assess your situation and recommend tailored treatments or solutions based on your unique hair and health needs.
2. Focus on Nutrition
What you eat plays a big role in hair health. A well-balanced diet rich in essential nutrients can support hair growth and overall health. A recent systematic review did not find any strong evidence supporting specific dietary interventions for hair loss in individuals without a known nutritional deficiency. It is important to understand that supplementing with too much of certain vitamins or minerals can be harmful - for example, too much selenium, Vitamin A, or Vitamin E has been linked to hair loss.
Protein: Hair is primarily made of protein, so ensuring you're getting enough in your diet is key. Incorporate lean meats, fish, beans, and legumes.
Omega-3 Fatty Acids: Found in fatty fish like salmon, omega-3s help nourish the scalp and reduce dryness. If you don’t eat fish, consider a supplement.
Biotin: Only those women with demonstrated biotin deficiency should consider supplementation. This B vitamin supports hair health. Foods rich in biotin include eggs, nuts, seeds, and sweet potatoes. The US Food and Drug Administration has warned against biotin supplementation because it can cause falsely low cardiac troponin test results. Further, too much biotin can interfere with assessment of thyroid function and other hormone levels.
Iron: Only those women with demonstrated iron deficiency should consider supplementation. Iron deficiency is a common cause of hair loss. Foods like spinach, red meat, and lentils are good sources of iron.
Vitamin D: When the body does not have enough vitamin D, the keratinocytes in hair follicles have trouble facilitating hair growth, resulting in shedding and hair loss. Foods rich in vitamin D include fatty fish, fish liver oils, beef liver, and egg yolks, among others. Notably, exposure to sunlight is one of the best ways to ensure adequate vitamin D levels.
Zinc and Tocotrienol (a form of Vitamin E): Only those women with demonstrated deficiencies should consider supplementation. Both have been linked to hair health, with zinc deficiency sometimes contributing to hair thinning.
3. Scalp Care is Essential
Healthy hair starts with a healthy scalp. Stimulating your scalp with gentle massages can increase blood flow and encourage hair growth.
Use hydrating shampoos and conditioners to combat dryness.
Consider incorporating scalp treatments that nourish the skin and hair follicles. Skip hot oil treatments because they can damage fragile hair.
Avoid harsh chemicals and heat styling that can further dry out or damage your hair.
Consider in-salon keratin treatment to seal the cuticle layer if your hair becomes too coarse, brittle strands, or frizzy.
4. Try Hormonal and Non-Hormonal Treatments
Menopausal Hormone Therapy (MHT): For some women, hormone therapy can help balance estrogen levels, which may slow down hair loss.
Anti-Androgen Medications: Drugs like spironolactone may also be prescribed to counteract the effects of excess androgens relative to the low menopausal level of estrogen.
Minoxidil: This over-the-counter treatment can help stimulate hair growth in thinning areas. It needs to be used two times a day to be effective. There is a prescription version that you can speak with your doctor about in certain cases.
5. Be Mindful of Hair Styling Habits
As your hair becomes more fragile, it’s essential to adjust your styling routine to protect it from unnecessary damage.
Avoid tight hairstyles like ponytails or braids that can pull on the scalp and cause hair breakage.
Use a wide-tooth comb to gently detangle your hair, especially when wet.
Style gently to avoid further damage - excessive brushing can cause hair loss.
Reduce the use of heat styling tools and opt for air-drying when possible.
6. Consider Supplements for Hair Health
Many women turn to nutritional supplements to support hair health. But with so many products on the market, how do you know what works? A systematic review of 30 studies on nutritional interventions for hair loss highlighted several supplements with potential benefits; however most of the studies had various limitations, including lack of controls, funding by the manufacturer, and small sample sizes. More and larger double-blind random controlled trials are needed; however, here’s a breakdown of the most promising findings to date:
Viviscal and Nourkrin: Products containing marine protein supplements appeared effective in increasing hair counts in men and women, but the studies were funded by the manufacturer and were not well controlled.
Nutrafol and Lambdapil: These multi-ingredient supplements demonstrated some effectiveness, but the studies had various limitations, including lack of controls and small sample sizes.
Capsaicin and Isoflavone: This combination, which includes compounds from chili peppers and soy, has shown promise in boosting hair growth.
Apple Nutraceutical: This plant-based extract is thought to have antioxidant properties that may support hair growth.
Total Glucosides of Paeony and Compound Glycyrrhizin Tablets: These traditional Chinese medicine extracts showed some promise for improving hair growth in individuals with alopecia.
Pumpkin Seed Oil: Another plant-based option, pumpkin seed oil is rich in nutrients and may help reduce hair loss.
As with all supplements, buyer beware since quality, contaminants, and efficacy are always a concern since none are FDA-approved. Always consult your doctor before starting any new supplement, especially if you have other health conditions or are taking medications.
Embracing Change with Confidence
While hair changes during menopause can be distressing, they are a normal part of this life stage. By taking steps to care for your hair, focusing on a healthy diet, and seeking professional advice when needed, you can manage these changes with confidence. Remember that thinning hair doesn’t define you—embracing new styles, trying different care routines, and nurturing yourself holistically will help you feel beautiful through this transition.
Your hair, like your body, is undergoing its own new normal. Empower yourself with knowledge, treat your hair with care, and continue to prioritize your overall well-being.
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