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Tips to Reduce Hair Loss After Menopause

Many women experience significant hair changes during menopause. Menopause is a biological change all women will experience in their lifetime. For some, early onset menopause begins in their 30s and early 40s. For others, the average onset of menopause is the mid-40s to mid-50s.

Key takeaways:

A recent study on hair loss in postmenopausal women suggests more than 50% of women experience loss of hair as a part of menopause. Women experience varying symptoms during menopause, including the absence of menstruation, night sweats, bloating, headaches, and mood changes. Hot flashes are the most commonly reported menopause symptom, affecting approximately 85% of menopausal women.

Why does menopausal hair loss occur?

Menopausal hair loss is believed to occur due to hormonal imbalances, specifically estrogen, and progesterone. These are two reproductive hormones that play critical roles in several functions in the body, including:

  • Menstrual cycle regulation
  • Pregnancy
  • Protecting bone health
  • Mood regulation
  • Weight management
  • Skin complexion
  • Tissue and hair health and growth

When the levels of these hormones decline due to menopause, it can lead to changes in hair health and growth. Another hormone impacted by menopause is androgens. As progesterone levels decrease, levels of androgens increase. Androgens can cause the hair follicle to shrink, leading to hair thinning and loss.

Unlike hair loss due to genetics or other potential contributing factors, hormonal hair loss, such as that which occurs during menopause, is typically reversible. There are several things you can do, both during and after menopause, to improve the growth and appearance of your hair.

Ways to thicken hair after menopause

Although it may be challenging to eliminate menopausal hair loss entirely, there are a few tips you can try to reduce the effects of thinning and loss and, perhaps, help your hair return full and healthy. Treatments for hair loss due to menopause may include various medications, lifestyle changes, and professional treatments.

Move more

Exercise is beneficial to your overall physical and emotional health, and can also significantly help reduce the impact of many common menopausal symptoms.

Regular exercise can help reduce the chances of developing long-term illnesses such as diabetes and heart disease. It can also help with weight control, increased energy, improved mood, better sleep, and improved circulation, which helps keep your hair and skin looking healthy.

Reduce stress

Elevated stress levels can lead to physical and emotional challenges during all life stages. When estrogen levels decline during menopause, it can lead to hair loss and mood swings, depression, and anxiety.

When you have high levels of stress, the effects of reduced estrogen are compounded, worsening your symptoms. Consider including stress reduction tools and techniques such as meditation, yoga, tai chi, and breath work exercises.

Consider nutrition and hydration

Skin and hair often become dryer with age. Skin becomes thin and does not seem as “full” as it did before menopause. Although creams and supplements can help with dry hair and skin, one way to help keep your hair and skin hydrated during and after menopause is to drink more water and eat a balanced diet.

Make sure your diet is rich in fruits, vegetables, calcium, iron-rich foods, fiber, and omega-3s. Try to reduce your intake of foods and beverages that may worsen menopausal symptoms, such as alcohol and caffeine.

Vitamin supplementation

Women experiencing menopausal hair loss may also wonder, “What vitamins are good for hair loss after menopause?” Essential vitamins can help improve hair growth after menopause. Additionally, some of the best supplements for women experiencing menopause may also be helpful to tackle this issue. They should contain elements like:

  • Vitamin B12
  • Folic acid
  • Vitamins A, C, and D
  • Biotin (a specific B vitamin)
  • Niacin

Certain minerals can also help with hair growth. These include:

  • Zinc
  • Iron
  • Magnesium
  • Calcium

Be mindful of hairstyling

Limit or avoid using hot tools such as curling irons, straighteners, and curling irons. If you use hair dye, look for one that is all-natural, as many chemicals in hair dye can dry and lead to breakage. Avoid tying your hair back tightly in braids or ponytails, as this can also promote thinning and hair shedding. Also, choose conditioning products that are nourishing and hydrating, promoting healthy, thick, and full hair.


Along with lifestyle considerations, some prescription medications may help stimulate hair growth. A medical provider may also recommend oral medications for female hair loss. It is also important to talk to your provider about your current medications. While they may offer a pharmaceutical solution to hair thinning and loss, they should also review your current medications, as some can contribute to problems with hair growth.

Contact your healthcare provider

In addition to lifestyle and possible medication suggestions that are best for you, your healthcare provider may also recommend one of several hair loss treatments, including:

  • Microneedling
  • Laser treatments
  • Platelet-rich plasma (PRP) treatments
  • Hair transplants

Connect with your healthcare provider for personalized recommendations to help revive your hair during the postmenopausal years and beyond.

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