woman has thinning hair after menopause

How to Care for Thinning Hair After Menopause

Menopause – a word that can evoke a sense of mystery, a hint of frustration, and occasionally, the urge to buy a very large, very stylish hat. For many women, this midlife transition brings about hormonal changes that can impact hair health. 


Hair Solutions

From hormonal imbalances affecting hair follicles to the onset of menopausal hair loss (androgenetic alopecia), the journey can be as unpredictable as mood swings during a hot flash. But here’s the good news: there are effective ways to care for thinning hair after menopause, and yes, they can even include enjoying your favorite foods!

This page contains affiliate links. If you choose to purchase after clicking a link, I may receive a commission at no extra cost to you. As an Amazon Associate, I earn from qualifying purchases at no cost to you. I take great pride in promoting tools and resources that I personally love,  tried or diligently researched. 

Understanding Menopausal Hair Changes

During menopause, it’s not just about hot flashes and mood swings; your hair also joins the party of change. The drop in estrogen and progesterone levels affects your hair follicles directly, potentially leading to hair thinning and even menopausal hair loss. You might notice that your hair doesn’t just change in density, but also in texture. For some, this means finding a few extra strands in the brush, while others might observe their hair becoming finer or coarser.

Another player in this scenario is androgens, the male hormones that all women have in small amounts. With the decrease in female hormones, the relative increase in androgens can cause hair follicles to shrink, reducing hair growth. This hormonal imbalance often leads to a condition known as androgenetic alopecia, which is a fancy way of saying ‘hormone-related hair thinning’.

Hair Shifts

Moreover, the changes in hair health during menopause aren’t just confined to your head. Many women experience changes in body hair as well. This might mean less hair on the legs and arms, but an increase in unwanted facial hair. It’s a bit like nature’s cruel joke – the hair you want sticks around less, and the hair you could do without shows up more.

Symptom Impact

It’s also worth noting that menopausal symptoms can indirectly impact hair health. For example, stress related to menopause can exacerbate hair thinning. Poor sleep and nutritional deficiencies, common issues during menopause, can also have a negative impact on hair health. It’s a complex interplay of factors, all stemming from the significant hormonal shifts happening in your body.

Nutrients for Body and Haire

I’m focused on maintaining my overall health by ensuring I get the right nutrients for both my body and hair. Along with taking multivitamins, D3, and probiotics, I also use some of the hair care products mentioned in this article.

Understanding these changes is the first step in developing a targeted approach to maintaining hair health during menopause. While it might seem like your hair has a mind of its own during this time, knowing the underlying causes can help in finding effective solutions to manage these changes.

Diet and Nutrition: A Tasty Solution

A healthy diet plays an important role in hair health. Think of it as feeding your hair from the inside out. Nutritional deficiencies can exacerbate hair loss, so focusing on a balanced diet rich in vitamins and fatty acids is key. Load up on foods high in Vitamin B, Vitamin C, and Vitamin D, and don’t forget about iron – it’s not just for pumping at the gym

Dairy products, lean proteins like red meat, and plant-based options like lentils and spinach can all contribute to healthier hair growth. And yes, this might be the perfect excuse to indulge in that dark chocolate (in moderation, of course). Lately I’ve been drinking green smoothies mixed with frozen fruit. 

walnuts, dump, spill-1213008.jpg

Expanding your menu to include a variety of nutrient-rich foods can be a delicious way to boost hair health. Omega-3 fatty acids, found in abundance in fish like salmon and mackerel, not only promote a healthy scalp but also add luster and shine to your hair. Nuts and seeds, particularly flaxseeds and walnuts, are also excellent sources of these beneficial fats. I add both flaxseed and chia seeds to my smoothies.

sweet potato, fries, meal-7009882.jpg

Your hair also loves antioxidants, which help protect hair follicles against damage from harmful molecules. Berries, spinach, and sweet potatoes are packed with antioxidants and other hair-friendly nutrients. Don’t forget about zinc – this mineral, found in oysters, beans, and pumpkin seeds, plays a vital role in hair growth and repair.


Amino acids, the building blocks of protein, are essential for hair growth, and a lack of them can lead to hair loss. Make sure your diet includes ample protein from various sources, be it animal-based like chicken and eggs, or plant-based like quinoa and soy products.

Water Wisdom

Hydration is another key aspect of a hair-healthy diet. Keeping yourself well-hydrated ensures that your hair stays moisturized and resilient. While it might not be a direct nutrient for hair, water is essential for maintaining the overall health of your scalp and hair follicles. I bought a 32 oz water bottle to drink from all day, ensuring I stay well-hydrated.

In addition to these dietary tips, it’s important to consider that what works for one person might not work for another. Hormonal changes during menopause can affect nutrient absorption and overall metabolism. So, if you’re facing significant hair challenges, it might be worth discussing with a healthcare provider or a dietitian who can provide tailored advice based on your specific needs and health conditions. 

Personalized Care

 A personalized approach to diet can ensure that you’re not just eating well, but you’re also eating right for your hair and overall health during menopause.

Stress Management: More Than Just Relaxation

Stress is like that uninvited guest at a party – it can wreak havoc unexpectedly. High levels of stress can disrupt the hair growth cycle, leading to hair shedding or thinning. Managing stress through lifestyle changes, regular exercise can help keep your hair on your head where it belongs. Plus, regular scalp massages not only feel amazing but can also improve blood circulation to the scalp, promoting healthy hair growth.

Hair Care Techniques: Be Gentle with Your Tresses

Your hair is as unique as your journey through menopause, and it deserves gentle care. Avoid harsh chemicals and opt for natural ingredients in your hair care products. Regular use of nourishing oils like argan oil can keep your scalp healthy and your hair shiny. And while hot showers might be great for contemplation, they’re not so great for your hair – lukewarm water is much kinder.

Medical Interventions

Sometimes, despite our best efforts, we need a little extra help. If you notice significant hair loss, it might be time to chat with a healthcare provider. Blood tests can help determine if there’s an underlying cause like iron deficiency or a hormonal imbalance. Treatments like hormone replacement therapy or topical minoxidil, recommended.

Embracing Change

While menopause can bring about changes that feel as welcome as age spots on a perfect summer day, remember, it’s a natural phase of life. Your hair might be getting a bit thinner, but that doesn’t mean your sense of humor has to. Embrace the changes, explore treatment options, and remember – a bad hair day is just an opportunity to show off your fabulous collection of hats and scarves. Stay positive, nourish your body and mind, and let your hair shine through this new chapter of life. 

Choosing the Right Hair Care Products for Menopause-Related Thinning Hair

When it comes to thinning hair, especially in the context of menopause, choosing the right products can make a significant difference. Here’s a rundown of some types of products that can be beneficial:

Volumizing Shampoos and Conditioners

These products are designed to add volume to your hair, making it appear fuller. They usually contain ingredients that help to lift the hair at the root, giving the appearance of thicker hair.

Thickening Serums and Sprays

Similar to volumizing products, thickening serums and sprays can add temporary volume to your hair. They coat the hair shaft, making each strand appear thicker.

Scalp Treatments

Products that are designed to stimulate the scalp can promote hair growth. Look for treatments containing ingredients like peppermint oil, caffeine, or niacinamide.

Topical Minoxidil

This is an over-the-counter treatment that’s been proven to help with hair growth and thickness. It also can be purchased online. It’s applied directly to the scalp and can be especially effective for female pattern hair loss.

Natural Oils

Natural oils like castor oil, argan oil, and rosemary oil can be beneficial. They nourish the scalp and can promote healthier hair growth over time.

Hair Growth Supplements

Supplements containing biotin, vitamin D, iron, and omega-3 fatty acids can support hair health from the inside out. However, it’s best to consult with a healthcare professional before starting any new supplement.

Anti-DHT Products

DHT (dihydrotestosterone) is a hormone linked to hair loss, especially in androgenetic alopecia. Some shampoos and treatments are designed to block DHT and may be beneficial.

Protein Treatments

Hair is made up of protein, and treatments that add protein back into the hair can help strengthen it and reduce breakage.

Leave-in Conditioners

These can help keep your hair hydrated and protected throughout the day, which is crucial for preventing breakage in thinning hair. One of my favorite is Cantu.

Gentle Styling Products

Avoid heavy waxes and gels which can weigh hair down. Light mousses and sprays are better options for thinning hair.

When choosing products, it’s also important to consider your specific hair type and any other scalp or hair issues you might be facing. And remember, while these products can help with the appearance and health of your hair, they work best when combined with a healthy diet and proper hair care routine.

picture of me with thick hair and on menopause
my resources to other links

1 thought on “How to Care for Thinning Hair After Menopause”

Leave a Comment

Your email address will not be published. Required fields are marked *