Menopause Hair Loss

Menopause Hair Loss: Causes and 10 Effective Tips for Reversal

Written and Reviewed by Dr. Uzma Qureshi
Published on: 09/06/2024
Menopause Hair Loss

Menopause hair loss is a real drag, along with other symptoms of transition. You may be frustrated by seeing more hair on the brush and shower drain than usual. When your hair is thinning, you become more conscious of your appearance and hesitate before touching it. You do not need to feel helpless; things do not have to be this way forever. Dealing with thinness and menopause balding can be a tiring journey. 

No more worries. You’ve come to the right place. In this blog, you will find 10 tips to reverse hair loss due to menopause and regain volume. Plus, you will get a sneak peek into the causes and essential vitamins for menopause and hair loss.

What Causes Hair Loss Due to Menopause?

During menopause, hormonal changes can cause physical and mental symptoms like hot flashes, night sweats, mood changes, and hair loss. 

The following is a list of factors contributing to menopause hair loss:

1. Decreased oestrogen and progesterone

These are the vital and chief reproductive hormones in your body. Apart from maintaining reproductive function, both hormones promote hair growth, length, and density. When their levels decline during menopause, hair growth is disturbed.

2. Increase in androgens 

Reduced oestrogen increases male hormone levels (present in small quantities in you), causing hair follicles to shrink. This leads to menopause-related hair loss, or female pattern baldness, resulting in thinning hair on the crown of the scalp.

3. Microbiota

Emerging research suggests that changes in your microbiota may contribute to menopause hair loss. The bacteria, fungi or other microorganisms that interact with your hair follicles and promote their health might get disturbed during menopause.

4. Nutritional Deficiency

Nutritional deficiency

Poor nutrition impacts your hair quality and overall health. For example, iron deficiency causes excessive hair loss (telogen effluvium). Similarly, zinc, biotin, and vitamin D deficiencies lead to menopause hair loss.

5. Increased stress

The mental and physical stresses that you go through during menopause trigger the shedding of hair. Increased cortisol (stress hormone) levels in you compromise your hair growth and quality. Moreover, anxiety and depression also contribute to menopause and loss of hair by affecting hormone levels and blood flow to the scalp.

Top 10 Tips to Reverse Menopause Hair Loss & Boost Volume

According to recent statistics, 80% of women experience hair loss by age 60. It means menopause hair loss is a widespread concern in women’s health, and it should be addressed deeply. 

Here are 10 natural and effective tips that will help you regain volume and reduce hair fall during menopause.

1. Eat Healthy

Eat Healthy diet for hair loss

Research says that most of the women who are experiencing menopause hair loss must be lacking essential minerals and vitamins in their diet. If you think your diet is inadequate, it is time to fix it. Some of the vital nutrients that you must include in your diet are: 

  • Vitamins (A, B, C, and D): Sweet potatoes, whole grains, eggs, citrus fruits, and salmon.
  • Proteins: Eggs, nuts, beans, and soy products.
  • Fats: Olive oil, avocado, and flaxseeds.

2. Stay hydrated

Dehydration leads to a dry scalp and thin, brittle hair that is prone to breaking easily. Set a goal of drinking at least 8 glasses of water daily to maintain your overall health and prevent menopause hair loss. 

3. Use essential oils

The Journal of Clinical and Aesthetic Dermatology published a study in 2020 suggesting that chamomile oil, thyme oil, tea tree oil, and others could improve conditions like alopecia areata, androgenetic alopecia, and psoriatic alopecia. Lavender, rosemary, jojoba, and thyme may help. To steer clear of allergies, test the oil before applying.

4. Massage your scalp

Massage your scalp

Another practical tip to combat menopause hair loss is massaging. Scalp massage will help nourish hair follicles and tissue by promoting blood circulation. Use any oil and massage your scalp with gentle pressure. It will nourish your scalp and promote a sense of relaxation. 

5. Try onion extract

Many people have reported that onion juice has been beneficial in reducing their hair loss. Try it for menopause-related hair loss issues. A 2014 study found that crude onion juice significantly increased hair regrowth. The authors suggested it as an effective topical therapy for alopecia areata. 

6. Prefer heatless styling

If you are dealing with menopause hair loss, then stop using heat-styling instruments like curlers or straighteners. Try alternatives like twisting, braiding or foam rollers. Heat styling damages your hair and weakens the strands.

7. Manage stress

Manage stress with meditation

Stress can be the real culprit in menopause hair loss. Manage stress and prioritise relaxation techniques like meditation, hypnosis, or breathing exercises. It will not only reduce other symptoms of menopause but also promote your health.

8. Yoga

Yoga poses offer a powerful solution to reduce stress. Releasing stress via yoga will dilate the blood vessels to your scalp, delivering vital minerals to your hair follicle. Reverse your hair loss menopause by incorporating yoga into your daily routine. 

9. Sleep Well

Get adequate sleep, because better sleep helps your body heal and fight against stress. Create a bedtime routine and remove all the distractions. Sleep well to avoid hair loss and menopause. 

10. Gentle Hair Care

Use soothing hair products and protect your hair from sunlight. Minimise the use of harsh chemicals and styling products. Opt for gentle, sulphate-free shampoos and conditioners, and also avoid excessive dying and chemical treatments.

Remember, everyone experiences hair loss uniquely. Try to stay consistent for better results after picking up any of the tips mentioned earlier. If you are experiencing severe hair loss along with other exacerbating menopause symptoms, you should consult your doctor. 

What Supplements Are Good for Menopause Hair Loss?

Supplements Are Good for Menopause Hair Loss

Vitamins not only improve overall health outcomes, but they also promote hair growth and volume. The following are a few vitamins for hair loss during menopause 

  • Omega-3 fatty acids: Enhance your scalp’s health.
  • Vitamin D: Helps combat deficiencies linked to hair loss. 
  • Iron: Treat the iron deficiency that is causing your hair loss.
  • Biotin Improves hair follicle health, strength, and thickness.
  • Zinc: Promotes hair follicle function and reduces hair shedding. 
  • Adaptogenic herbs: Reduce stress and support hormonal balance.
  • Collagen:  Strengthens and improves your hair’s texture and flexibility. 
  • Saw palmetto: Inhibits DHT (dihydrotestosterone) production, thus reducing stress and menopause hair loss. 


Menopause hair loss can be distressing, but it’s not permanent. You can reverse hair loss and regain volume by adapting to simple lifestyle changes and natural remedies. Nourish your body with essential nutrients, manage stress and adopt gentle hair care practices

Consistency is the key; Consult with a healthcare professional on personalised guidance for your needs and if needed take the Menopause treatment from the best Clinic. Don’t lose hope; you can overcome Menopause symptoms like menopause hair loss, Menopause Acne, Menopause Joint Pain and More with patience and perseverance. 


  • Hormonal fluctuations, stress and compromised gut microbiota contribute to menopause hair loss.
  • 10 effective tips to reverse menopause loss of hair include:
  1. Eat healthy
  2. Stay hydrated
  3. Essential oils
  4. Scalp massage
  5. Apply onion extract
  6. Hee stress
  7. Yogaatless styling
  8. Manage stress
  9. Sleep well
  10. Hair care
  • Essential vitamins to help with menopause and hair loss are: Omega-3, iron, zinc, biotin, saw palmetto and collagen.

FAQs About Menopause Hair Loss:

Does hair loss from menopause grow back? 

During menopause, hair loss is not permanent. To reduce shedding, take care of your scalp and manage stress. Lifestyle changes can help grow hair after menopause.

How can I stop menopausal hair loss naturally?  

Try managing your stress, getting better sleep, and incorporating nutritious foods like vegetables and fruits into your diet. Moreover, avoid heat styling and using harsh chemicals on your hair. 

Which hormone promotes hair growth in females? 

Prolactin is an important hormone for hair growth, but its levels drop significantly in the second year of menopause, leading to hair loss

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