Solutions for Thinning Hair During Perimenopause and Menopause

Thinning hair is a common concern during perimenopause and menopause, as hormonal fluctuations can affect hair growth cycles. The good news is that there are several strategies to both prevent further hair loss and promote new growth. Below, we explore effective solutions to maintain and restore healthy hair as we age. 

For starters, there are a few steps you can take to keep your hair as strong and healthy as possible during perimenopause and menopause. 

1. Best Foods For Hair Health 

What you eat can affect your hair health! To help promote hair health and prevent perimenopause hair loss, focus on eating a balanced diet filled with antioxidant and protein-rich superfoods including leafy greens, berries, nuts, eggs, fatty fish and beans. Some other key nutrients for hair health include:

-Iron: Iron is essential for oxygen transport to hair follicles

-Vitamin D: Vitamin D helps stimulate hair follicles

-Zinc: Plays a role in hair tissue growth and repair

-Biotin (Vitamin B7): Strengthens hair and reduces breakage

Note: Since Vitamins D and B play an important role in hair health, you may want to get bloodwork done to confirm that your hair loss isn’t caused by a vitamin deficiency.

Staying hydrated is also key. Drink 6-8 glasses of water daily to help keep your hair happy and hydrated. 

2. Reduce Stress

We’ve all heard about hair falling out during times of high stress.  But even chronic stress can trigger hair shedding. Stress increases cortisol levels, which when kept constantly high can promote hair-shedding. So it’s essential to make time for healthy stress relief- yoga, meditation, and regular physical activity help manage stress levels and  help prevent stress related hair loss. You may also want to try some supplementing that can help with stress and anxiety including Further Food Premium Ashwagandha, which contains full spectrum ashwagandha which can help relieve anxiety and stress and calm the mind. 

3. Use Gentle Hair Care Products

When hair is thinning, make sure to give it a little extra care in your styling and care routine. Avoid harsh sulfates, parabens, and excessive heat styling products. Look for shampoos and conditioners containing ingredients like keratin, caffeine, and biotin which can help strengthen hair and reduce breakage. If possible, limit your hair washing (in lukewarm water) to 2-3 times a week so as not to overstrip the strands. 

Additionally, try to avoid super tight braids, buns, pigtails, or cornrows as these can pull hard on your hair follicles and lead to permanent damage. 

How to Promote New Hair Growth

In addition to eating a balanced diet and maintaining a healthy lifestyle, we recommend that you add in some of the below supplements and essential oils to your daily routine to help prevent menopause thinning hair. 

Essential Supplements for Hair Growth

1. Collagen Peptides: Collagen provides amino acids such as glycine and proline which are essential for keratin production and strong hair. Collagen supplementation also helps prevent hair loss while supporting scalp elasticity and hydration, thereby reducing hair breakage. Since we continuously lose collagen as we age, it is important that you supplement regularly with collagen to replenish the lost collagen and help continue strengthening your hair. Consider Further Food Collagen which is sourced from either grass fed cows or wild caught cod.

2. Biotin: Biotin is an essential nutrient for the body, particularly for the skin, hair and nails. Biotin helps promote keratin production for stronger hair and biotin deficiencies have been shown to lead to hair loss. Foods that are high in biotin include eggs or beef liver. Supplementation dose is around 30 micrograms (mcg) daily of biotin, however please check with your medical care provider for specific advice relating to your health history. 

3. Omega-3 Fatty Acids: Omega-3 helps to nourish the scalp and improve hair density. Try to include foods rich in Omega-3 into your daily diet including salmon, sardines, walnuts, flaxseeds and chia seeds. Supplementing with Omega-3 can also help. A 2016 study found that women who supplemented with Omega 3 and antioxidants saw an improvement in their hair density. While dosage recommendations can vary based on the individual, a general recommendation is a minimum of 250 mg and a maximum of 4,000 mg — and no more than 5,000 mg — of combined EPA and DHA per day. 

4. Saw Palmetto: Saw palmetto is a small palm tree that is known for its healing properties. Researchers have been looking at the effects of saw palmetto on hair, and specifically how saw palmetto supplementation helps to block DHT, a hormone linked to hair thinning.

Stimulating Hair Growth with Natural Oils

Massaging the scalp with natural or essential oils can nourish the scalp, improve circulation and strengthen hair follicles. Regular scalp treatments with these oils can help improve hydration and reduce breakage. A 2021 study found that massaging coconut oil into the scalp regularly helps to enrich the scalp’s microbiome, making the scalp and hair follicles healthier.

Some oils to consider are peppermint, pumpkin seed, rosemary or tea tree oil. Massage into your scalp before bedtime to help stimulate blood circulation and hair growth.

Final Thoughts

Hair thinning and hair loss during perimenopause and menopause can be difficult to deal with. Luckily, by improving nutrition, making lifestyle changes as well as adding in some essential supplements and essential oils, you can slow hair loss and stimulate new growth, leading to stronger, healthier hair over time.

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