Menopause can affect every woman differently and several different symptoms can be experienced; however, hair loss and hair thinning is an experience shared by many. Research shows that approximately 50% of women experience some form of hair loss during peri and post menopause. But thankfully there’s plenty of nutritional and supplemental support out there to help.
Hormones and hair loss – why they’re linked
Over the last 10 years, the taboo around menopause has finally started to lift as more women start openly speaking about the changes experienced. As hormones fluctuate and decline, women can experience hot flushes, trouble sleeping, forgetfulness and low mood. However, hair loss and thinning can be common in this life stage as well. Menopausal hair loss can present itself as gradual thinning, a wider parting, excess hair in brushes and a loss of volume.
During perimenopause, the body starts to go on a hormone rollercoaster. Initially oestrogen levels start to drop, but it continues to fluctuate. After the menopause, oestrogen levels drop significantly and remain at a lower, stable level. Progesterone, the hormone linked to menstrual regulation, starts to gradually decline before oestrogen does and it declines on more of a steady gradient.
Both oestrogen and progesterone are involved in keeping the hair in the growth phase for longer, also known as the anagen phase. As these both drop, more hair moves into the shedding phase (telogen phase). This type of hair loss is known as telogen effluvium and can also be caused by stress, certain medications and nutrient deficiencies.
Another mechanism involved in menopausal hair loss is the relative increase in androgens, including testosterone, caused by the drop of oestrogen and progesterone. A dominance in testosterone can lead to more dihydrotestosterone (DHT) production which causes hair follicles to shrink, most noticeably around the crown and hairline. This is also known as female pattern hair loss or Androgenic alopecia and tends to be a hereditary condition.
A dominance in testosterone can lead to more dihydrotestosterone (DHT) production which causes hair follicles to shrink, most noticeably around the crown and hairline.
There is a strong connection between perimenopause and thyroid disease. Hypothyroidism is associated with or triggered by a drop in ovarian hormones, particularly progesterone. Losing progesterone reduces free or available thyroid hormone and can trigger the autoimmunity that underlies most cases of under and overactive thyroid.
Overactive thyroid, hyperthyroidism has also been linked to hair loss.
Hormonal shifts can impact nutrient absorption, stress levels and metabolism. The body may also become more sensitive to deficiencies, and hair is often a reflection of the internal environment.
The body may also become more sensitive to deficiencies, and hair is often a reflection of the internal environment
Can changing our diet help?
We always recommend a food first approach. Macronutrients like protein are the most important here. Hair is made of keratin which is a type of protein and an inadequate protein intake can lead to slower growth and weak hair. Try to incorporate protein in all your meals through rich sources like eggs, poultry, fish, meat, lentils, and beans. It’s also helpful to look at increasing your antioxidant intake to help fight oxidative stress, a major threat to hair follicles. Think berries, leafy greens, broccoli, tomatoes and green tea.
If possible, try to avoid ultra-processed foods and excess sugar as they can trigger inflammation, cause blood sugar spikes and create hormonal imbalances which can impact hair health.
Are there specific nutrients to help with hair growth?
Iron and zinc are two essential minerals involved in hair growth. Iron is responsible for producing haemoglobin which transports oxygen around the body and directly to the hair follicles, helping to nourish them. Low levels of iron can contribute to telogen effluvium.
Low levels of iron can contribute to telogen effluvium
Zinc is involved with multiple processes in the hair growth cycle and it is also a major antioxidant which helps hair follicle repair and function. In one study, patients with telogen effluvium who were given zinc supplements saw a reduction in hair loss.
Omega 3 fatty acids help to reduce inflammation and help nourish the scalp which may support hair follicles to produce thicker and shinier hair.
One study investigated the effects of methylsulphonylmethane (MSM), a sulphur-containing supplement, on hair and nail health in middle-aged women over a period of 4 months. Both 1g and 3g daily doses led to noticeable benefits which appeared within 2-8 weeks. Improvements included shinier hair, volume, and nail strength, with faster and stronger results seen at the higher dose.
Millet seed extract has been found to support hair re-growth. Clinical trials have found significant improvements to hair growth in the frontal region of the head, as well as improvements to hair thickness compared to the baseline groups.
What lifestyle tips can help?
Managing daily stress can positively impact hair health. While there are many stresses we cannot avoid, incorporating activities that you enjoy can help relax the brain and put stress on a backburner. Taking part in mindfulness activities, yoga and doing anything you enjoy will reduce cortisol levels which can mess with the hair cycle.
Prioritise sleep as this is when the body repairs and grows hair cells. During menopause sleep disruptions are common and ingredients like L-theanine and lemon balm can help to calm the nervous system to help with sleep.
Treat your hair with care. Hair is more fragile during menopause so try to avoid too much heat and unnatural hair products which can further damage the hair. Avoid tight ponytails and harsh brushing, use a silk hair bonnet at night, and choose sulphate-free and nourishing shampoos. Also consider hair oiling - a deep rooted practice with nourishing benefits.
Get active! Movement and exercise increase blood circulation to the scalp and hair follicles and can help to balance hormones. Aim to include some strength exercise, some cardio and some gentle movement every week.
Conclusion
When choosing supplements to support hair growth, look for formulations with specific ingredients which support scalp health, hair health and hair growth. Always choose supplements that are free from artificial additives and fillers. For more information and advice, visit your local health food store. Find your local health store at www.findahealthstore.com.
Author: Eleanor Faulkner, BSc, is a Nutrition Advisor at Viridian Nutrition. She holds a BSc honours degree in Food Technology with Nutrition.
References
Cheng, T., Fang, H., Wang, Y., Wang, Y., Yang, Z., Wu, R. and Yang, D., 2021. The diagnostic value of serum ferritin for telogen effluvium: a cross-sectional comparative study. Clinical, cosmetic and investigational dermatology, pp.137-141.
Karashima, T., Tsuruta, D., Hamada, T., Ono, F., Ishii, N., Abe, T., Ohyama, B., Nakama, T., Dainichi, T. and Hashimoto, T., 2012. Oral zinc therapy for zinc deficiency‐related telogen effluvium. Dermatologic therapy, 25(2), pp.210-213.
Sahu K, Sahu R, Sahu Y, Dahariya N, Wamankar S, Nema RK, & Sahu GK. A Review on Flaxseed as a Hair Smoothing Agent. International Journal of Advanced Multidisciplinary Research and Studies. 2024; 4 (6) 803-806
Benjamin R, Cortinoz JR, Guerra LO, & Muizzaddin N. Methylsulfoylmethane and Hair Health: Effect of sulphur containing supplement on improving hair condition. Natural Medicine Journal. 2023; 13 (5) Available from: https://www.naturalmedicinejournal.com/journal/beauty-from-within
Najima M, Miyata A, & Inotsume Y. Hair Restoration Efficacy of a Food Containing Millet Extract with Keratin Powder. Diagnosis and New Drugs. 2016; 53 (2) 43-49
The information contained in this article is not intended to treat, diagnose or replace the advice of a health practitioner. Please consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.
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