Hair loss is a common symptom of menopause, but it'll pass. (Getty Images)
If you're currently dealing with menopause and hair loss, you were probably more aware of the wave of hot flashes and even mood swings, rather than the sudden hair thinning? (It's only one of the surprising symptoms of menopause.) If you've noticed your ponytail is a bit skimpier or your hair part is wider than you remember it, it's not your imagination.
Unfortunately, hair loss, shedding and a more visible scalp can sometimes come with a whole package of menopause symptoms. In fact, among postmenopausal women, as many as two-thirds are dealing with thinning hair or bald spots. And while menopausal hair changes can be seriously frustrating, there are treatments that can help you manage this part of your life.
With the help of a handful of doctors, we'll spell out why hair loss happens during menopause, signs to watch for and treatments that can actually help. Plus, we've rounded up expert-approved hair growth products that are worth checking out. We even found the best menopause test kit so you can make sure that's what's causing your symptoms.
Hormones: Hair loss during menopause typically occurs due to a gradual shift in hormones, including estrogen, testosterone and progesterone, says Dr. Shilpi Khetarpal, a dermatologist at the Cleveland Clinic. According to research in the journal Maturitas, since estrogen plays a crucial role in promoting hair growth and thickness, when its levels decrease during perimenopause and menopause, the hair follicles become thinner over time, which can lead to hair loss.
Genetics: Genetics also plays a role in menopause-related hair loss, Khetarpal says. While androgenetic alopecia — better known as male pattern baldness or female pattern hair loss — is influenced by hormones, your DNA matters too. Experts suspect that several genes may be involved, but so far only one has been firmly linked: the AR gene. Scientists are still piecing together exactly how genetic shifts raise the risk of hair loss, but it’s clear that your genes can amplify the hormonal changes happening in midlife.
Aging: Getting older impacts every part of your body, including your hair. Over time, your hair follicles can shrink, producing thinner, lighter strands — and in some cases, they may stop growing altogether. These age-related shifts often overlap with genetics and hormonal changes, which makes hair loss more noticeable in midlife.
Nutrition: Your hair is made mostly of protein, so it needs a steady supply to grow and stay strong. The problem? Experts at the Mayo Clinic say most women need more protein than they realize after menopause and aren't getting it. In fact, research in the Journal of Clinical Medicine suggests that nutritional deficiencies — especially from low-protein and low-calorie diets — can contribute to significant hair loss.
Stress: Emotional or physical stress — whether from work, family, a high fever, COVID, rapid weight loss or recent surgery — can trigger telogen effluvium, a condition that causes sudden, noticeable hair shedding, says Dr. Susan Massick, associate professor of dermatology at the Ohio State University Wexner Medical Center.
Health conditions: Thyroid disease (both hypo- and hyperthyroidism), polycystic ovary syndrome (PCOS) and anemia are a few conditions that could lead to hair loss during menopause, Massick says.
Medications: Cholesterol-lowering drugs, antidepressants, anticoagulants and anticonvulsants are among the common medications that may contribute to hair loss for women experiencing menopause, reports the American Hair Loss Association.
When women experience hair loss during menopause, they often report the following changes to their tresses:
More scalp showing: Many women notice more of their scalp due to less coverage from their hair, says Khetarpal.
Gradual thinning: Women don't report any changes in hair shedding, but instead a more gradual increase in hair loss, Khetarpal says.
Widening part: Rather than patches of baldness, women may experience diffuse thinning that leaves a wider part at the center of their head, says Dr. Manisha Purohit, an obstetrician and gynecologist at HonorHealth.
Thinner on top, thicker in back: The crown on the top of the head is the most impacted, while the back of the scalp remains thicker, Khetarpal says.
Texture changes: There can also be changes to your strands. “Some women find their hair gets drier, coarser and more brittle because of decreased oil production,” Purohit says. “Others may notice scalp oiliness or changes in curl/wave pattern.”
Want to save your strands? Here are some ways to reduce hair loss during menopause:
Get a check-up: Because underlying conditions could be the culprit for hair loss, it’s best to visit your doctor to get your thyroid, blood count, iron and vitamin D levels checked, Massick says.
Improve nutrient intake: Have your care provider check you for any nutritional or vitamin deficiencies related to hair loss — then begin to address them, says Khetarpal who also recommends considering a daily multivitamin. (Look for one that contains B vitamins, zinc and at least 2,000 international units of vitamin D.) Also, ensure your protein intake is where it should be, favoring lean red meat (85% lean or higher), poultry and fish. And talk to your care provider about possibly taking an iron supplement if red meat isn’t part of your diet.
Be gentle with your hair: Avoid super-tight ponytails and buns, harsh hair products and excess heat, Purohit says.
Adopt healthy habits: Try to keep stress levels down, avoid smoking and get plenty of sleep each night to help improve hair health, Massick says.
Consider medication: Minoxidil (best known as Rogaine) is FDA-approved to stimulate hair growth in people with hereditary hair loss. It comes in over-the-counter topical forms you apply daily to the scalp, and there’s also an oral version available by prescription. Just note: the benefits last only as long as you keep using it.
Did you know that some over-the-counter shampoos may support healthier hair growth by improving scalp health? It's true, says Khetarpal. Look for formulas with ingredients like ketoconazole, zinc pyrithione or piroctone olamine. These are often used to treat dandruff and scalp psoriasis, but they may also reduce inflammation and target yeast on the scalp that can interfere with healthy hair growth. While they won’t prevent hair loss on their own, they can be a helpful place to start until you see your doctor.
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There are several vitamin and mineral deficiencies that can make you more inclined to experience hair thinning or hair loss during menopause, according to a 2023 study in Biomedicines. Researchers noted that lacking certain nutrients can disrupt the anagen (growth) phase of the follicle, leading to increased shedding or weaker regrowth. To support stronger strands and healthier menopause hair regrowth, these nutrients are especially important during menopause:
Iron: If your iron levels or iron stores are low, and you can't seem to up your numbers through diet, taking iron supplements could help improve your hair during menopause. Iron transports oxygen to the body’s cells to help them grow and repair, including hair strands. However, Massick recommends always getting your ferritin levels checked before taking iron supplements. A ferritin test measures the amount of iron in your body.
Vitamin D: Vitamin D is key for creating the cells that develop into hair follicles. So, if you're dealing with hair loss and low vitamin D levels, your provider may recommend you take a vitamin D supplement. After all, a 2021 review in the journal Cureus found that low serum vitamin D was frequently associated with androgenetic alopecia (female/male pattern hair loss) and telogen effluvium.
Zinc: This mineral plays a crucial role in promoting healthy hair growth and is found in foods like beef, lentils, oysters and spinach. While most folks get enough, older adults, plus those with inflammatory bowel disease (including ulcerative colitis and Crohn’s disease), are at a greater risk of deficiency.
Biotin: Found in foods like broccoli, cauliflower, egg yolks, fish, meat, nuts, seeds and sweet potatoes, biotin has been shown to aid with the production of keratin, a protein that helps maintain hair growth. Like zinc, a lack of biotin is rare; however, experts at the Cleveland Clinic recommend considering taking 3 to 5 milligrams daily for hair improvements. (Choose from our expert-tested biotin supplements.)
Before you visit your local pharmacy or shop online for hair growth supplements, see your care provider for medical guidance. “Taking excess supplements won’t boost hair growth — more is not better,” Massick says. “Even OTC vitamin supplements can lead to negative side effects.”
Here are some treatments that may help aid hair loss caused by menopause.
Hormone replacement therapy: HRT is often used to supplement estrogen levels during menopause, which can help curb hair loss. A small 2023 pilot study in the International Journal of Women's Dermatology found that estrogen therapy appeared to improve the appearance of the frontal hairline and increase hair strength in postmenopausal women with female pattern hair loss. (Learn more about the benefits of hormone therapy.)
Low-level laser light therapy: According to the American Hair Loss Association, devices such as laser hair combs are non-invasive and use red light to help promote hair growth. “Although the exact mechanism of action is not fully understood, it is thought that the light activates stem cells in the hair follicles, thereby regenerating them from a dormant to a growth phase of the hair cycle,” Massick says.
Topical treatments and oral medications: Using an OTC minoxidil has been shown to aid hair growth. But for women who don’t respond well to topical versions, doctors are studying low-dose oral minoxidil. For example, a 2024 letter in the journal Skin Research and Technology described the case of a 63-year-old postmenopausal woman whose hair density improved after just three months on 1.25 milligrams daily oral minoxidil.
Nutritional supplements: Taking supplements that contain nutrients, like biotin, zinc, folate and vitamin B12, could be beneficial. In fact, a 2024 study in the Journal of Clinical and Aesthetic Dermatology looked at a daily vitamin packed with B vitamins, zinc and botanical extracts in women with thinning hair. After six months, the women taking the supplement saw a 10% boost in hair density (compared to a small dip in the placebo group) and said their strands felt stronger and shinier and shed less. While the lab-measured strength results weren't dramatically different from the placebo, the women themselves noticed a real change. (We like these vitamins and supplements for hair growth.)
Hair transplantation: Transplantation involves minimally invasive surgery to move hair follicles from one site to another. Massick only suggests a hair transplant if other treatments have been unsuccessful. "Procedure itself is painful, with downtime depending on the number of harvest sites and the number of grafts transplanted," she explains. "While performed under local anesthesia in an outpatient setting, hair transplantation can result in the usual complications of any surgical procedure, such as scarring, bleeding, infection, swelling and pain."
As always, you should consult your health care provider to address what could be causing your hair to fall out. However, there are some things you can do at home to help prevent hair loss.
Be gentle with your hair: Practicing gentle hair care can help minimize hair damage and breakage. That means, "keep your hair routine simple," says Massick, who recommends air-drying your hair, opting for natural hairstyles, removing extensions and avoiding heat styling and chemical treatments.
Manage your stress: Experiencing significant stress, such as the loss of a loved one or a job, can push your hair follicles into a resting phase, which leads to the affected hair falling out months down the line. To help, try practicing mindful activities like yoga or meditation and seek professional therapy if needed.
Take preventative measures: Don’t delay preventative care once you notice the signs of hair loss. “Start treatment early when it first starts, particularly if you know you’re genetically at risk for hair loss,” Massick says. “Don’t wait for it to become so obvious that it is hard to cover up.”
Not experiencing menopause yet? See if your hair loss could be caused by COVID-19 and how to fix it. Additionally, here are the best hair growth products for men.
Shilpi Khetarpal, MD, dermatologist at the Cleveland Clinic
Susan Massick, MD, associate professor at the Ohio State University Wexner Medical Center
Manisha Purohit, MD, obstetrician and gynecologist at HonorHealth in Gilbert, Ariz.
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
