By James Wood
Published: 24 October 2025

For many women, the menopause brings unexpected changes to their hair. You might notice your ponytail feels thinner, more hair in your brush, or that the texture has changed — becoming finer or drier. It’s a common concern, but also one that can be understood and supported from several angles: hormonal, nutritional, and lifestyle.

 

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 Why Hair Changes During Menopause

 

As oestrogen and progesterone levels naturally decline, hair growth slows and individual hairs spend less time in the active growth (anagen) phase.

At the same time, the relative rise in androgens (male hormones that women also produce) can cause follicles on the scalp to shrink — particularly around the crown and temples — while sometimes increasing hair growth elsewhere on the body.

 

This hormonal shift can also affect the scalp, leading to dryness, increased sensitivity, or slower recovery from chemical or heat-related stress.

 

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 Tests Worth Considering

 

Before deciding on treatments or supplements, it’s helpful to understand whythe hair may be thinning. Your G.P. can arrange blood tests such as:

• Thyroid function (TSH, T4, T3) – an underactive thyroid is common during midlife and often mimics menopausal hair loss.

• Ferritin (stored iron) – low levels can contribute to hair shedding even if haemoglobin is normal.

• Vitamin D and B12 – both essential for follicle metabolism and energy production.

• Sex hormones (oestrogen, progesterone, testosterone, DHEA-S) – to assess balance during perimenopause.

• Zinc and copper ratio – these trace minerals influence keratin and collagen formation.

 

Understanding your individual results helps create a plan that’s personalised.

 

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 Professional and Home Treatments

 

It’s important to focus on nurturing both scalp and hair health with gentle, non-toxic products that respect the body’s chemistry.

Options may include:

 

. Ammonia free hair colour and lightener

. Plastic free styling products

. Shampoos free from salt and sodium/ammonium laurel sulphate 

• Scalp stimulation and massage to increase local blood flow.

• Low-tox botanical treatments using plant extracts and essential oils (e.g. rosemary, peppermint, nettle, and saw palmetto) known for their supportive effect on the scalp.

• LED or red-light therapy – evidence shows it can help re-energise follicles and improve density.

• Laser or micro-needling therapy – sometimes used under professional guidance to promote regrowth.

• Topical serums – including caffeine- or peptide-based formulations that are hormone-friendly alternatives to drug treatments like minoxidil.

.Natural DHT blockers such as Megi Wellness Growth Stimulating Serum.

 

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 Diet and Nutritional Support

 

Hair thrives on nutrient-dense foods and stable blood sugar — both of which also support hormonal balance.

Key nutrients to focus on include:

• Protein – essential for keratin; aim for quality sources like eggs, fish, beans, and nuts.

• Iron and zinc – from leafy greens, pumpkin seeds, and organic red meat (if eaten).

• Omega-3 fats – found in oily fish, flaxseed, or high-quality krill oil, to reduce inflammation.

• Vitamin D – supports follicle cycling; many women need supplemental levels, especially in winter.

• B vitamins – help with energy metabolism and stress resilience; look for methylated forms for better absorption.

• Marine Collagen and silica – for structural strength in both skin and hair shafts.

 

Avoiding large swings in blood sugar (from refined carbs or skipping meals) can also help reduce hair shedding by lowering stress on the adrenal system.

 

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 Supplements to Consider

 

While diet comes first, certain supplements can complement it, particularly during menopause:

• NutriGold Hair, Skin & Nail Complex, collagen peptides, or biotin for structural support.

• Adaptogens such as rhodiola or ashwagandha to buffer stress-related hair loss.

• Probiotics and prebiotics (such as Symprove or Chuckling Goat) to aid nutrient absorption and hormonal detoxification.

• Magnesium and Vitamin B5 to calm the nervous system and support healthy sebum balance.

 

(Always check with a healthcare practitioner before combining supplements or medications.)

 

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 A Holistic View

 

Hair can often reflect what’s happening within. Menopause can be an opportunity to recalibrate — to care for your scalp, nourish your body, and embrace natural changes. With the right combination of gentle treatments, balanced nutrition, and professional support, fuller and stronger hair growth is often possible.