A middle-aged woman looking concerned while examining her hair and holding a hairbrush with hair strands.

What Helps Hair Loss During Menopause?

by JJ Virgin on August 1, 2024

Navigating menopause can feel like battling relentless waves of hot flashes, mood swings, and sleepless nights. Among these challenges, hair loss is often overlooked. Research indicates that 40% of women will experience some degree of hair loss during or after menopause.1 

This can be especially frustrating when you’re already dealing with various physical and emotional changes. However, the right dietary, nutrient, and lifestyle modifications can help minimize hair loss and support healthy, radiant hair.

What Causes Hair Loss During Menopause?

The primary cause of menopausal hair loss is hormonal changes. Declining estrogen levels disrupt the balance between estrogen and testosterone, leading to the conversion of testosterone into dihydrotestosterone (DHT). DHT can shrink hair follicles and shorten the hair growth cycle, resulting in hair loss.

Aging also affects hair follicles, leading to fewer new hair strands and a shorter growth phase. Additionally, certain medications, nutritional deficiencies, underlying health conditions like thyroid disorders, genetics, stress levels, diet, and gut health can contribute to menopausal hair loss.2-6

Despite these challenges, there is hope. The right diet and lifestyle changes can significantly minimize hair loss and support hair health during menopause.

Optimal Protein for Hair Health

Protein is vital for optimal hair health, serving as a fundamental building block for your body’s tissues, including hair. Keratin, the key structural component of hair, nails, and skin, requires an adequate supply of dietary protein for its production. Your body’s ability to produce keratin is compromised without optimal protein intake, making your hair weaker and more vulnerable to damage and breakage.7

Protein strengthens hair follicles, reinforcing hair strands and providing resilience against breakage.8 It supports the hair cycle’s growth phase, promoting longer, healthier hair growth and maintaining your overall hair health.9

When your body lacks sufficient protein, it may prioritize essential functions over hair growth and maintenance, leading to hair thinning and loss as your body diverts protein away from hair follicles.10 Additionally, low protein intake can cause hair to become brittle, dry, and weak, making it more prone to breaking and shedding.11

Best Foods for Hair Growth & Health

Maintaining a balanced and nutrient-rich diet is crucial for supporting overall hair health and promoting healthy hair growth. Beyond protein, specific vitamins and minerals play vital roles in hair growth and maintenance:

  • Vitamin A helps glands in your scalp produce sebum, an oily substance that moisturizes the scalp and keeps hair nourished and healthy.12 Good sources of vitamin A include carrots, sweet potatoes, spinach, and kale.
  • Vitamin C helps make collagen, a protein that strengthens hair strands and improves their elasticity.13 It also acts as an antioxidant, protecting hair strands from oxidative stress and damage caused by free radicals.14 Citrus fruits, berries, and peppers are excellent sources of vitamin C.
  • Vitamin D creates new hair follicles and may awaken dormant follicles, promoting hair growth.15 Sunlight is the primary source, but it can also be obtained from a few foods like fatty fish and mushrooms. A high-quality supplement like Vitamin D Plus is your best bet to get therapeutic amounts of this vitamin.
  • Vitamin E enhances scalp circulation, improving blood flow to the hair follicles and promoting growth. Its antioxidant properties protect hair strands from environmental stressors and free-radical damage.16 Good sources of vitamin E include sunflower seeds, almonds, spinach, and avocados.
  • Zinc supports hair tissue growth and repair, and helps the oil-secreting glands around hair follicles function properly. This reduces the risk of clogging and inflammation that can lead to hair loss.17 Red meat, shellfish, legumes, and seeds are good sources of zinc.
  • Iron delivers oxygen to hair cells, essential for healthy hair growth. Iron deficiency can lead to thinning and loss.18 Postmenopausal women should monitor their iron intake to avoid excess, as they no longer lose iron through menstruation. You should be able to get enough iron from food, and red meat, lentils, and spinach are excellent sources.
  • B vitamins support overall hair health and prevent loss, especially during menopause. They convert food into energy, fueling various bodily processes, including hair growth.19 B vitamins also help form red blood cells that carry oxygen and nutrients to the scalp and hair follicles.20 Good sources include pastured eggs (if you can tolerate them), almonds, cauliflower, legumes, and leafy greens. A B-complex supplement can also provide therapeutic amounts of biotin and other B vitamins. 
  • Biotin (a B vitamin) helps make keratin, the structural protein of hair strands. Adequate biotin intake enhances hair strength, improves texture, and prevents excessive shedding.21 Good sources include pastured eggs, sweet potatoes, and avocados.

Eat by the Plate for Hair Health

Combining optimal protein and nutrient-rich foods with healthy fats and antioxidants is an effective way to support hair health and minimize loss and damage during menopause. You’re combatting hair loss, one forkful at a time!

Healthy fats, particularly omega-3 fatty acids, are crucial for optimizing hair health and preventing hair loss during menopause. Omega-3s support sebum production, the natural oil that hydrates your scalp and hair.22 Proper scalp hydration is essential for maintaining healthy hair follicles and preventing dryness, which can lead to brittle hair and breakage.23 Omega-3s also help create an optimal environment for healthy hair growth by reducing inflammation.24  Good sources include fatty fish like salmon, mackerel, and sardines.

Since it’s challenging to get sufficient omega-3s from food alone, supplements like Omega Plus can provide a potent 1,000 mg of omega-3s in each softgel. This high-potency supplement features fish oil in the triglyceride form, ensuring superior absorption and bioavailability compared to the synthetic ethyl ester form found in many mass-marketed fish oil supplements.*

Antioxidants from plant foods can help neutralize damaging free radicals, protecting hair cells from damage.25 They include vitamins like vitamin C, vitamin E, and beta-carotene, minerals like selenium, and plant-based compounds like flavonoids and polyphenols in fruits, vegetables, nuts, and seeds. Green tea contains powerful antioxidants as well called catechins, particularly epigallocatechin gallate (EGCG), which help protect cells from damage and support overall health.26

Eating by the plate combines a colorful array of antioxidant-rich foods, optimal amounts of protein, foods rich in hair-health-supporting vitamins and minerals, and healthy fats (including omega-3 fatty acids). Together, these nutrients help support stronger, healthier hair and help mitigate the effects of hormonal changes during menopause. 

Other Strategies to Support Hair Growth During Menopause

1. Address Food Intolerances

Food intolerances or sensitivities can lead to digestive problems, inflammation, and hair loss by causing chronic inflammation, preventing nutrient absorption, and triggering autoimmune responses.27 For example, gluten intolerance can impair nutrient absorption, leading to deficiencies in key nutrients like iron, zinc, protein, and vitamins essential for hair health.28

Food intolerances can also damage your gut lining and lead to leaky gut, which increases chronic inflammation and worsens hair loss. 29, 30 

In The Virgin Diet, I identify seven foods most likely to cause food intolerance. By eliminating them for at least 21 days, you can reduce inflammation, improve nutrient absorption, and support gut health, thus promoting healthy hair growth during menopause. 

2. Focus on Gut Health

A healthy gut supports your body’s ability to process and utilize essential vitamins and minerals for hair growth and strength.31 A balanced gut microbiome also helps manage inflammation and regulate hormones like estrogen and testosterone, which impact hair health.32

Healing your gut provides so many benefits. I’ve compiled the most effective strategies in 5 Gut-Healing Strategies for Lasting Energy & Weight Loss. Get your FREE guide here.

3. Manage Stress 

The psychological impact of hair loss, coupled with other menopausal symptoms like hot flashes and mood changes, can increase your stress levels, further impacting hair loss. High cortisol levels, resulting from stress, can disrupt the hair growth cycle, leading to increased shedding and thinning.33 

Managing stress through yoga, meditation, and quality sleep is crucial for maintaining healthy hair. Yoga reduces cortisol levels, improves circulation, and promotes well-being.34 Meditation calms the mind, reduces stress, and improves emotional well-being, positively impacting hair growth.35 Quality sleep supports critical repair processes, hormone regulation, and stress reduction, helping to maintain healthy hair growth.36

I was never a consistent meditator until I found Dr. Joe Dispenza’s meditations. Now, I start every day by meditating—and I handle my entire day with more energy, focus, and vigor.*

4. Resistance Training

Resistance training reduces stress and enhances blood flow, ensuring oxygen and essential nutrients reach hair follicles efficiently.37 This supports healthy hair growth, reduces thinning, and encourages the growth of new, healthy strands.38 Additionally, resistance training helps manage menopause symptoms like anxiety, enhances libido, and supports hormonal balance, which can also benefit hair health.

5. Avoiding Harmful Hair Practices

Adopt hair care practices that protect and promote healthy hair growth during menopause. Minimize the use of heat-styling tools to reduce the risk of hair damage and breakage. Opt for air-drying or using heat styling tools on the lowest setting. 

Avoid harsh chemical treatments like perms, relaxers, and hair dyes, which can weaken hair and contribute to hair loss. Consider gentler, more natural alternatives. Avoid tight hairstyles that pull on your scalp, such as ponytails, braids, and buns, to prevent traction alopecia.

6. Interventions and Supplements for Healthy Hair

Choose sulfate-free shampoos and conditioners to maintain hair health by preserving natural oils. Regularly cleanse your scalp to remove build-up from styling products, sweat, and oil, which can clog hair follicles and impede growth. Incorporate moisturizing treatments, such as scalp oils or hydrating masks, to maintain a balanced and nourished scalp environment. Protect your hair from environmental factors like UV rays by wearing hats and using hair products with UV protection.39 

A functional medicine doctor can thoroughly assess your symptoms to rule out other potential causes of hair loss, such as thyroid imbalances, nutritional deficiencies, or autoimmune conditions. They can tailor a treatment plan that addresses your specific needs, ensuring a more effective approach to managing hair loss.

Hormone replacement therapy (HRT) can be a beneficial option for some women experiencing hair loss due to hormonal changes during menopause. A functional medicine doctor can discuss the potential benefits of HRT, such as balancing hormone levels to reduce hair thinning and shedding. They will also carefully consider the risks and benefits, helping you decide whether HRT is right for you.

Supplements for Hair Health

  • Saw palmetto can improve hair density and reduce hair loss by inhibiting 5-alpha-reductase, the enzyme that converts testosterone into DHT (a hormone linked to hair follicle shrinkage and hair loss).40 Saw palmetto is available in various forms, including capsules, tablets, and teas, making it easy to incorporate into your daily routine.
  • Evening primrose oil, rich in omega-6 fatty acids like gamma-linolenic acid (GLA), has anti-inflammatory properties that help balance hormones and reduce hair loss. It improves scalp health by enhancing the skin barrier, promoting a healthier environment for hair growth.41 Available in capsules or as a liquid, evening primrose oil offers flexible application options for supporting hair health.

Simple Strategies to Manage Menopausal Symptoms 

Menopause presents many issues, including hair loss. Dealing with symptoms can be frustrating, but I can confidently say that you can come out on the other side better than ever with the right strategies.

I created Inner Wellness, Outer Beauty: Your Anti-Aging Cheat Sheet to address the struggles women face during menopause. This guide offers my best tips to combat symptoms like hair loss, weight gain, and decreased strength. You’ll discover the top foods, essential nutrients, and lifestyle changes to help you manage these challenges, find your healthy weight, build strength, and feel empowered at any age.

Get your FREE copy of Inner Wellness, Outer Beauty: Your Anti-Aging Cheat Sheet here.

References:

  1. balance menopause: Menopause and hair loss Factsheet
  2. Healthline: Hair Loss and Menopause: How to Prevent It 
  3. Cleveland Clinic: DHT (Dihydrotestosterone): What It Is, Side Effects & Levels
  4. Jang H, Jo Y, Lee JH, Choi S. Aging of hair follicle stem cells and their niches. BMB Rep. 2023 Jan;56(1):2-9. doi: 10.5483/BMBRep.2022-0183. PMID: 36379515; PMCID: PMC9887102.
  5. Rinaldi F, Trink A, Mondadori G, Giuliani G, Pinto D. The Menopausal Transition: Is the Hair Follicle “Going through Menopause”? Biomedicines. 2023 Nov 14;11(11):3041. doi: 10.3390/biomedicines11113041. PMID: 38002043; PMCID: PMC10669803.
  6. Rinaldi F, Trink A, Mondadori G, Giuliani G, Pinto D. The Menopausal Transition: Is the Hair Follicle “Going through Menopause”? Biomedicines. 2023 Nov 14;11(11):3041. doi: 10.3390/biomedicines11113041. PMID: 38002043; PMCID: PMC10669803.
  7. Cleveland Clinic: Keratin: Protein, Structure, Benefits, Uses & Risks
  8. HK Vitals: Protein for Hair: How It Helps Nourish Your Tresses
  9. Healthline: Best Foods for Hair Growth: What to Eat, Drink & Avoid
  10. Guo EL, Katta R. Diet and hair loss: effects of nutrient deficiency and supplement use. Dermatol Pract Concept. 2017 Jan 31;7(1):1-10. doi: 10.5826/dpc.0701a01. PMID: 28243487; PMCID: PMC5315033.
  11. The Independent Pharmacy: Protein Intake and Hair Loss: Is There a Connection?
  12. VanBuren CA, Everts HB. Vitamin A in Skin and Hair: An Update. Nutrients. 2022 Jul 19;14(14):2952. doi: 10.3390/nu14142952. PMID: 35889909; PMCID: PMC9324272.
  13. DePhillipo NN, Aman ZS, Kennedy MI, Begley JP, Moatshe G, LaPrade RF. Efficacy of Vitamin C Supplementation on Collagen Synthesis and Oxidative Stress After Musculoskeletal Injuries: A Systematic Review. Orthop J Sports Med. 2018 Oct 25;6(10):2325967118804544. doi: 10.1177/2325967118804544. PMID: 30386805; PMCID: PMC6204628.
  14. Pham-Huy LA, He H, Pham-Huy C. Free radicals, antioxidants in disease and health. Int J Biomed Sci. 2008 Jun;4(2):89-96. PMID: 23675073; PMCID: PMC3614697.
  15. Medical News Today: Vitamin D and hair loss: What to know
  16. Healthline: Vitamin E for Hair: Benefits, Uses, Safety, and More
  17. Goldie Locks: Zinc Benefits For Hair Health And Growth
  18. Healthline: Best Foods for Hair Growth: What to Eat, Drink & Avoid
  19. Better Health Channel: Vitamin B
  20. Vinmec: 5 best vitamins for hair growth 
  21. Healthline: Biotin for Hair Growth: Does It Work?
  22. HK Vitals: Omega 3 for Hair: How Does It Help You?
  23. The Independent Pharmacy: Dehydration and Hair Health: How It Impacts Your Hair | TIP
  24. Healthline: Potential Benefits of Omega-3s for Skin and Hair
  25. Trüeb RM. Oxidative stress in ageing of hair. Int J Trichology. 2009 Jan;1(1):6-14. doi: 10.4103/0974-7753.51923. PMID: 20805969; PMCID: PMC2929555.
  26. Utah Hair MD: Foods That Can Cause Hair Loss: What to Avoid for Healthy Hair
  27. Healthline: 10 Evidence-Based Benefits of Green Tea
  28. Traya: Is Gluten Causing Your Hair Loss
  29. Cleveland Clinic: Leaky Gut Syndrome: Symptoms, Diet, Tests & Treatment
  30. Hairburst: Can inflammation cause hair loss?
  31. Treatment Rooms London: How Can Gut Health Influence Hair Health?
  32. Hyperbiotics: Is Gut Health the New Path to Healthy Hair Growth?
  33. Thom E. Stress and the Hair Growth Cycle: Cortisol-Induced Hair Growth Disruption. J Drugs Dermatol. 2016 Aug 1;15(8):1001-4. PMID: 27538002.
  34. Vegamour: Yoga for Hair Growth: 8 Postures for Healthier Hair
  35. Mayo Clinic: Meditation: A simple, fast way to reduce stress
  36. Healthline: Why Do We Sleep? What Happens During Sleep?
  37. Harvard Health: Exercising to Relax 
  38. Theradome: Does Exercise Help Hair Growth?: Check out these 5 benefits
  39. Sebetić K, Sjerobabski Masnec I, Cavka V, Biljan D, Krolo I. UV damage of the hair. Coll Antropol. 2008 Oct;32 Suppl 2:163-5. PMID: 19138021.
  40. Healthline: 5 Promising Benefits and Uses of Saw Palmetto
  41. WebMD: Health Benefits of Evening Primrose Oil

These statements have not been evaluated by the Food & Drug Administration. Products mentioned are not intended to diagnose, treat, cure, or prevent any disease. The views in this blog by JJ Virgin should never be used as a substitute for professional medical advice. Please work with a healthcare practitioner concerning any medical problem or concern. 

*I couldn’t make it without supportive relationships, and I bet you feel the same! That’s why my team and I offer you products and services we believe in. If you happen to purchase something I recommend here, I may receive some kind of compensation. However, I only bring you partners whose content and core values will serve you with the same commitment to excellence my team and I strive for every day. Please be in touch with any concerns.