Everything You Need To Know About Menopausal Hair Changes

“Hair is sensitive to hormones, so it’s no surprise that menopause can have a noticeable impact. As oestrogen and progesterone levels begin to fall, hair often spends less time in its growing phase and more time shedding. Over time, this can make hair feel thinner, finer and less full than it once did. Genetics, stress, nutrition and your overall health also influence how your hair responds, so falling hormone levels are only part of the picture.” – Caroline Hall, trichologist and founder of R&R Aesthetics

“Hair is incredibly responsive to hormones. As oestrogen declines, hair spends less time growing and more time resting, so strands can become finer, drier and often less dense. It’s really the drop in oestrogen and testosterone that makes the biggest difference. Relative to that, androgens can have more influence, which is why some women notice thinning around the crown or temples.” – Sam McKnight, hairstylist and founder of Hair by Sam McKnight

“Hair changes can begin during perimenopause, sometimes years before periods stop. Because hormone levels fluctuate during this stage, the changes may not be consistent – you might have good hair days alongside periods of increased shedding, dryness or frizz. Hair may feel flatter, your ponytail may feel thinner, you may see more scalp than you used to or your hair may suddenly seem drier, frizzier and harder to style.” – Sam

“One of the first things women often notice is that their hair simply doesn’t feel the same. You may find more hair in the shower or on your hairbrush, your ponytail may feel thinner, the scalp may become slightly more visible around the parting, or your hair may seem to have lost some of its natural body. During perimenopause, hormone levels fluctuate constantly, so hair changes can come and go. After menopause, hormone levels stabilise at a lower level, so changes tend to become more gradual and long term, with hair often becoming finer and less dense over time.” – Caroline

“Genetics plays a significant role, which is why some women notice very little change, while others experience more obvious thinning. Hair loss isn’t inevitable, but it is very common. Some women barely notice a difference, while others see much more shedding. Genetics play a huge role and hormones are the trigger, but your individual pattern is largely written into your DNA.” – Sam 

“It’s completely normal to lose between 50 and 100 hairs a day. The time to seek advice is when you notice a clear change from what’s normal for you. If you’re seeing much more hair coming out when you wash or brush it, your scalp is becoming more visible or your hair simply isn’t growing back with the same fullness as before, it’s worth speaking to a healthcare professional. Ask your GP to rule out iron and vitamin deficiencies or thyroid disorders before assuming menopause is the sole cause. Iron deficiency, low vitamin D, autoimmune conditions and significant stress can all look similar.” – Caroline

“The earlier you act, the better, which is why it’s worth seeing a trichologist or even a GP when you start to notice early changes. Many treatments can improve density or slow the process – it depends on the severity and how you individually respond. Don’t automatically assume it’s menopause, as iron deficiency, thyroid issues, low vitamin D, autoimmune conditions and significant stress can all contribute to hair loss. If increased shedding is linked to hormonal fluctuations, stress or a nutritional deficiency, you may see improvement once those issues are addressed. If it’s female pattern hair loss, the aim is usually to slow progression, preserve the hair you have and encourage healthier regrowth.” – Sam

It’s Not Just About Thinning

“Many women notice a change in texture before they see a loss of density – hair can feel drier, rougher or more prone to frizz. As oestrogen levels fall, the scalp produces less natural oil, leaving hair feeling drier and less hydrated. Hair also loses some of its elasticity, making it more prone to frizz, breakage and a rougher texture. Years of colouring and heat styling can make these changes even more noticeable. Lower oestrogen means less natural oil and less moisture retention. Hair simply behaves differently, so products that worked for years may suddenly stop giving the same results.” – Caroline

Your Scalp Will Change

“The scalp can become drier, more sensitive or more prone to irritation during menopause. A healthy scalp is the foundation for healthy hair, in the same way a plant needs to be watered well to grow – so it’s worth giving it the same attention as the rest of your skincare routine. That includes scalp exfoliators, serums and dedicated treatments that nourish the follicles.”  – Sam

“Looking after your scalp, eating a balanced diet, managing stress and avoiding excessive heat or chemical damage can all help maintain healthy hair. If you start noticing changes, seeking advice early gives you more options and often leads to better long-term results. Think of your scalp as an extension of your skincare routine. Just as healthy skin provides the foundation for a glowing complexion, a healthy scalp creates the best possible environment for strong, healthy hair growth.” – Caroline 

…And Your Curls Might, Too

“Hormones can also alter the shape of the follicle, which affects the way the hair grows. That’s why curls can loosen, tighten or sometimes disappear completely.” – Sam

Protein Should Come First

“When it comes to internal health, protein comes first, then iron, vitamin D, zinc, B vitamins and omega-3 fats if your diet is lacking. Hair vitamins can help if your hair is being affected by an underlying nutrient deficiency but, if your diet already provides sufficient nutrients or your hair loss is caused by genetics or hormones, supplements won’t accelerate hair growth.” – Sam 

“Supplements can be helpful if you have a genuine deficiency, but they aren’t a cure for hormonal hair loss. Biotin is one of the most talked-about supplements, yet true deficiency is actually quite rare. It’s always worth checking for underlying deficiencies before spending money on supplements that may not be necessary.” – Caroline 

Stress Shouldn’t Be Underestimated

“Midlife often coincides with some of life’s most demanding years, whether that’s caring for children, ageing parents, career pressures or all three. Chronic stress can push more hairs into the shedding phase, which is why stressful periods often show up in your hair a few months later. When this happens alongside the hormonal changes of menopause, women often notice a significant increase in hair loss.” – Caroline

Minoxidil Is Still A Leading Option

“Minoxidil remains one of the most effective treatments for female pattern hair loss. It works by extending the hair’s growing phase and encouraging healthier regrowth. It tends to work best when started early and used consistently over time. There is also LED, which is considered low risk and may support scalp health, while PRP has encouraging evidence for some patients. Exosomes and polynucleotides are an emerging area, but more robust research is still needed. There are a handful of good LED at home masks worth trying too, with Beauty Pie and CurrentBody have received impressive reviews.” – Caroline 

HRT Can Only Do So Much

“Some women do notice improvements after starting HRT because restoring oestrogen levels can improve some menopausal symptoms that affect the hair. However, HRT isn’t prescribed specifically to treat hair loss and not everyone will see a noticeable difference. It’s always worth discussing significant or sudden changes in hair with your GP or a qualified trichologist before starting any treatment.” – Caroline 

Your Routine Should Evolve

“Hair often needs more moisture, more protection and a gentler approach than it did in your thirties. If your hair texture has changed, the likelihood is your styling routine has too – and your products should reflect this – think nourishing masks, oils or serums that pump the hair back up with moisture. Tight ponytails, excessive heat, heavy extensions, over-bleaching and regular swimming in chlorinated water without protection can all add unnecessary stress to fragile hair, so try to avoid all these.” – Sam

“Many women avoid washing their hair because they’re worried about seeing more hairs come out, but washing doesn’t cause hair loss. It simply removes hairs that have already completed their natural growth cycle. Keeping the scalp clean is an important part of maintaining healthy hair growth.” – Caroline

Should Your Style?

“A beautifully cut blunt bob or light layered shape instantly removes weight, making it easier to create volume. Clever colour placement can also add depth and fullness without compromising the hair. Lightweight, volumising products can create body and movement without weighing finer strands down, helping to restore fullness. I recommend my Hair by Sam McKnight Cool Girl Body for this. You barely feel it, yet the visible fullness it gives hair is hard to beat. Plus, it’s easy to brush out, unlike some styling products which cause you to tug at and damage hair.” – Sam 

Expensive Isn’t Always Better

“Good remedies needn’t break the bank. That said, quality ingredients do cost money, so there can be a difference between a £3 shampoo and a £30 one – but clever brands often invest in formulations rather than expensive packaging or marketing. Ingredients to look out for in masks, conditioners and treatments include coconut oil, biotin, keratin and hyaluronic acid. Salicylic acid is a good ingredient to seek out in any exfoliating treatments.” – Sam

“A higher price doesn’t always mean better results. It’s far more important to choose products that contain evidence-based ingredients rather than relying on clever marketing or celebrity endorsements. Collagen powders and biotin supplements have limited evidence for improving hair growth unless you’re genuinely deficient. They also need to be used consistently, which is sometimes hard to do, so don’t rely on these types of products in order to see change.” – Caroline 

“Menopause can change the way hair grows, feels and behaves, but it doesn’t mean you’re powerless. Start by paying attention to subtle changes, look after your scalp, review your routine and seek advice if shedding becomes noticeably different.

“A balanced diet, less heat, regular trims and consistent care can all help support healthier-looking hair. And if you’re concerned about thinning, early advice gives you more options, so always try to stay ahead of the curve where possible.” – Caroline

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