Hair changes during midlife are common and many women notice their hair feels thinner or falls out more easily. You may find more strands on your pillow or see your part getting wider. These changes can affect how you feel about yourself. However, hair loss during this stage is not only about appearance because it can also lower confidence.
This blog explains perimenopause hair loss causes, prevention & treatments. It shows what changes happen in your body and how they affect your hair. It also shares tips and options that can help you overcome this problem. Whether you want to try medical treatments or natural methods, this guide gives you the knowledge to take action and protect your hair.
What is Perimenopause Hair Loss?
The time period known as perimenopause happens when a woman’s hormone levels begin to adjust before menopause. It may appear in your late 30s or 40s and continue for several years. Estrogen and progesterone decrease around this time of the cycle. These hormones support hair growth but when they change, you may see more shedding or thinning.
Perimenopause hair loss usually shows as general thinning across the scalp. It does not cause bald spots like male-pattern baldness. Many women see changes along their part or crown and hair becomes weaker and breaks more easily. Growth may also slow down. Often, these changes take effect gradually and you may miss them in the beginning.
Why Does Hair Loss Occur During Perimenopause?
Many factors can cause you to lose your hair during perimenopause. Hormones play the main role but other factors also matter.
Hormonal Imbalances
Estrogen and progesterone help keep hair in the growth phase. When their levels fall, hair moves into the shedding phase sooner. This makes hair thinner and increases hair fall.
Increased Androgen Sensitivity
Estrogen and progesterone fluctuate downward, but testosterone and other androgens can start to show more clearly. For some women, elevated androgens target the hair follicles. The follicles shrink and hair becomes fine or falls out faster.
Nutritional Deficiencies
Hair benefits from having healthy amounts of iron, vitamin D, zinc and B12. Your ability to absorb and make use of these nutrients can be poor during perimenopause. Not eating the right level of these vitamins may result in more hair falling out or hair that grows slowly.
Stress and Cortisol
Perimenopause brings physical and emotional changes. Stress increases cortisol levels. High cortisol pushes hair into the resting phase. This leads to more shedding over time.
Underlying Health Conditions
Some women face other health issues like thyroid disease or anemia during this stage. Ignoring these problems may cause hair loss.
See Also: How to Reverse Thinning After Menopause
How Do Hormones Affect Perimenopausal Hair?
Hormones guide hair growth from the roots. When they change, they affect how long your hair stays in each phase. Here is a simple breakdown:
| Hormone | Role in Hair Health |
|---|---|
| Estrogen | Supports long, healthy hair growth; delays hair shedding |
| Progesterone | Balances androgens and reduces hair follicle shrinkage |
| Androgens | In excess, shrink follicles and cause hair miniaturization |
| Cortisol | Stress hormone that disrupts growth cycles |
Non-Hormonal Factors Causing Perimenopause Hair Loss
Not all hair loss during this phase comes from hormones. Some habits or health factors can make it worse.
- Low Protein Intake: Hair is made of protein. A diet low in protein makes it harder for your body to grow new hair.
- Fasting or Crash Diets: Sudden drops in calories stop hair growth because your body focuses on basic survival.
- Tight Hairstyles: Styles like buns or braids that pull the scalp can damage the roots. This leads to traction alopecia.
- Chemical Treatments: Frequent use of dyes or heat tools weakens hair. Hair may break before it grows long.
- Smoking and Poor Sleep: Both reduce blood flow to the scalp. Hair growth slows down when roots do not get enough oxygen.
Recognizing the Signs of Perimenopause Hair Loss
You might not notice changes at first. But small signs can show that your hair is affected.
- Hair feels thinner at the crown or part line
- The part starts to look wider
- More strands appear in your hairbrush or on your pillow
- Hair breaks easily and looks dull
- Growth seems slower and volume decreases
- The scalp may feel dry or sensitive
Perimenopause Hair Loss Treatment Options
You can choose medical or natural methods to manage hair loss. Many women try a mix of both based on what works for them.
Hormone Replacement Therapy (HRT)
Using HRT can keep female hormone levels in check. If low hormones cause hair loss, it may be helpful for you. HRT can help some women feel better. On the other hand, it does not work for every individual. It’s important to talk to your doctor first before you begin taking it.
Topical Minoxidil
Minoxidil is a common treatment for women with hair thinning. It helps increase the growth phase and improve hair thickness. It comes in 2 percent and 5 percent forms and is available without a prescription. Many women see results in a few months.
Anti-Androgen Medications
Spironolactone blocks androgens from working in your body. They may be used when your doctor finds elevated androgen levels in your blood.
Nutritional Supplements
The health of your hair depends a lot on your diet.
See Also: Hair Transplant for Women
| Nutrient | Role in Hair Health |
|---|---|
| Estrogen | Supports long, healthy hair growth; delays hair shedding |
| Progesterone | Balances androgens and reduces hair follicle shrinkage |
| Androgens | In excess, shrink follicles and cause hair miniaturization |
| Cortisol | Stress hormone that disrupts growth cycles |
Your doctor can check your blood levels to see what you need.
Natural Remedies and Hair Care During Perimenopause
Supporting your hair with natural remedies is simpler than you might think.
Nutrition and Hydration
Choose meals that add good fats, protein and vitamins to your diet. Eating eggs, beans, nuts, leafy greens and fish is recommended. Ensuring you drink lots of water helps keep your scalp healthy and hair strong.
Scalp Massage and Oils
Massaging your scalp for a few minutes each day improves blood flow. It permits the supply of oxygen and nutrients to the roots of the hair. Oils such as rosemary, tea tree and peppermint can be used when you’re massaging. Certain oils are believed to bring about a healthy scalp and give your hair a thicker look.
Herbal Supplements
Some plants support hormone balance. Taking saw palmetto might help stop the hair loss caused by DHT. Taking ashwagandha may reduce stress and bring down cortisol levels.
Manage Stress
Try walking, deep breathing or light stretching to lower stress levels. Better sleep and regular movement help control cortisol which affects hair cycles.
Choosing the Right Perimenopause Hair Loss Shampoo
Products for your hair can maintain scalp health and reduce hair falling out. The right shampoo can help protect thinning hair.
Look for:
- Products without sulfates which are too harsh for the scalp
- DHT blockers like saw palmetto or caffeine
- Biotin and keratin which help improve texture
- Moisturizers like argan oil or glycerin
Avoid shampoos with strong alcohols or silicone. These can dry your scalp or make hair feel heavy.
Perimenopause Hair Loss: Will It Grow Back?
The hair loss experienced in perimenopause may be temporary. Many women see regrowth once hormone levels settle or when they take steps to support their hair.
If stress or a poor diet is the cause, you can expect better growth after making changes. If you can still see active hair follicles, you may see new growth. If the follicles are weak or start to inactive, PRP treatments or light therapy may help you. These help stimulate the scalp.
Most women see small improvements within three to six months when they follow a steady routine.
See Also: Shoulder Long Hair After Hair Transplant
Frequently Asked Questions
When does perimenopause hair loss begin?
It can begin in the early 40s or even late 30s depending on when hormone shifts start.
Is the hair loss permanent?
No, in many cases hair grows back when the cause is treated and the follicles are still active.
Do essential oils work?
Yes. Rosemary and peppermint oil are helpful because they support blood flow and reduce inflammation.
How long does hair regrowth take?
You may start seeing new growth in three to six months with steady care.
Can food fix hair loss?
If the cause is poor nutrition, better food choices can help restore growth.
Will cutting my hair help?
It does not stop the loss but short hair can make thinning less visible and easier to care for.
