It’s no secret that menopause brings a wave of changes, including hot flashes, mood swings, sleep troubles, and yes, even hair thinning. For many women, noticing more strands in the shower or seeing a wider part line can feel discouraging and unfamiliar. But you’re not alone. Research suggests that nearly 20% to 60% of women experience some degree of hair loss before age 60, often due to shifts in the body’s hormone metabolism.
While these changes are a natural part of the transition, that doesn’t mean you have to simply accept them. With the right understanding and proper support, it’s possible to improve hair health naturally and feel confident in your skin again.
Why Hair Thins During Menopause
If you’ve noticed your ponytail feeling thinner or more strands gathering in your brush, your hormones may be the reason why. During menopause, levels of estrogen and progesterone, two key hormones that help hair stay strong and full, begin to drop. As these hormones decline, hair tends to grow more slowly and become finer over time.
At the same time, another hormone called androgen (including DHT, or dihydrotestosterone) can become more dominant. Higher DHT levels may shrink hair follicles, leading to thinning hair in menopause and, in some cases, more noticeable shedding around the crown or hairline.
In short, the same hormonal changes responsible for hot flashes and mood swings can also trigger menopause hair loss.
Common Triggers That Worsen Hair Thinning During Menopause
Hormonal changes may start the process, but a few everyday habits and health factors can make hair loss in menopause even more noticeable. Knowing what might be contributing can help you take simple steps toward healthier hair.
Here are some common triggers to watch out for:
-
Chronic stress: When your body is under constant stress and pressure, it produces more cortisol, a stress hormone that can disrupt the hair growth cycle and lead to extra shedding.
-
Poor sleep: Inconsistent or low-quality sleep can throw off your body’s natural rhythm, slowing hair growth and making strands look dull or weak.
-
Nutrient deficiencies: Lacking enough protein, iron, zinc, or vitamins can affect the scalp and hair follicles, making it harder to support healthy hair growth.
-
Tight hairstyles or harsh treatments: Constant pulling, chemical dyes, and heat styling can cause breakage and worsen thinning over time.
-
Underlying health issues: Thyroid imbalances or certain medications can contribute to hair thinning during menopause, so it’s worth checking in with your doctor if you’re unsure.
Once you identify what’s fueling your thinning hair in menopause, you can start making small changes that truly support your hair and overall well-being.
Natural Solutions for Menopausal Hair Loss
The best way to care for your hair during menopause isn’t to fight against the changes but to support your body through them. Here are a few natural menopausal hair loss solutions to improve hair health naturally and bring back strength, shine, and fullness over time:
1. Focus on Nourishing Nutrition
Healthy hair starts with a healthy diet. Make sure you’re getting enough protein, iron, zinc, and vitamins like biotin and vitamin D. Whole foods such as leafy greens, eggs, nuts, and fatty fish provide nutrients that help strengthen strands and keep your scalp healthy. Staying hydrated also supports scalp circulation, which can promote healthy hair growth over time.
2. Manage Stress and Prioritize Rest
Chronic stress and sleepless nights can interfere with your body’s ability to regulate hormones, which may worsen thinning hair in menopause. Gentle movement, deep breathing, and mindful breaks can help calm your nervous system. A consistent bedtime routine, paired with relaxing habits like reading or a warm bath, can also go a long way toward supporting your overall well-being and hair health.
3. Try a Natural Supplement for Menopause Symptoms
Sometimes, your body needs a little extra support to find its balance again. You can do this by adding a natural supplement for menopause symptoms, such as Next Phase, to your routine.
Formulated with ingredients such as chamomile, chasteberry, ginseng, and maca, Next Phase is designed to help ease common perimenopausal and menopausal changes, from mood shifts and hot flashes to trouble sleeping, so you can move through this phase feeling more like yourself.
It gently supports hormonal balance and calm from within, helping create a healthier internal environment that can also support healthy hair growth and resilience over time.
4. Be Kind to Your Hair
Being gentle with your hair might sound simple, but it can make a noticeable difference over time, especially when your strands are already feeling more delicate during menopause. Start by loosening up your hairstyles. Tight ponytails, braids, or buns can tug at your scalp and weaken hair at the roots, leading to even more breakage.
If you often use a blow dryer or straightener, try giving your hair a few heat-free days each week. Letting it air-dry or using a cool setting can help prevent dryness and split ends. When washing, choose a mild, sulfate-free shampoo and a nourishing conditioner that won’t strip away your hair’s natural oils.
A few minutes of gentle scalp massage each day can also help. It improves circulation, helping nutrients reach your hair follicles and promoting a healthier scalp overall. Treat your hair as you would your skin (with patience, consistency, and care), and you’ll slowly notice it looking softer, stronger, and more resilient.
How Next Phase Supports Healthy Hair from Within
When it comes to stronger, fuller hair, it’s not just about what you apply, but also about how your body feels and functions from within. During perimenopause and menopause, hormonal shifts can affect hair growth, thickness, and even texture.
Next Phase is a natural supplement for menopause symptoms designed to help your body find its balance again. It contains ingredients like maca, chasteberry, and ginseng, which help support hormonal stability, while magnesium and saffron work to calm the nervous system, ease stress, and promote better sleep: all factors that can influence your hair’s health.
By helping your body regulate hormones and manage internal stress, Next Phase supports the conditions needed for stronger, healthier hair growth and overall vitality.
When to Expect Results and When to Seek Help
Hair regrowth doesn’t happen overnight, especially during menopause. Even with the right habits and support from natural supplements like Next Phase, it can take a few months before you notice visible improvements. What’s important is staying consistent. Your hair needs time to respond to the positive changes you’re making inside your body.
If you notice sudden or excessive hair loss, though, it’s best to talk to your doctor. Sometimes, underlying conditions like thyroid issues, anemia, or nutrient deficiencies can contribute to hair thinning. Getting checked ensures you’re addressing the root cause and not just the symptoms.
Embracing the Next Phase: Overcome Hair Thinning with Confidence
Menopause may bring changes that test your patience and confidence, but it doesn’t define your beauty or strength. Thinning hair is just one of the many signs that your body is finding a new balance, and with the right care, that balance can be restored.
As long as you focus on hormonal health, stress management, and gentle self-care, you can improve hair health naturally and feel more like yourself again. Natural support from supplements like Next Phase can also help you navigate this transition with grace, working from within to support healthy hair growth and overall well-being.
Ready to nurture your hair and confidence from within?
Add Next Phase to your wellness routine today and support your hair’s natural strength and vitality through menopause.
Frequently Asked Questions
How to help hair thinning during menopause?
Start by addressing the root cause, which is hormonal imbalance. Focus on eating a nutrient-rich diet, managing stress, and getting enough sleep to support healthy hair growth. Gentle scalp massages can also boost circulation. For extra support, a natural supplement for menopause symptoms like Next Phase can help restore hormonal balance and reduce stress, both of which are linked to hair health.
Why is my hair so thin during menopause I can see my scalp?
Thinning hair in menopause often happens because of a drop in estrogen and progesterone, hormones that help keep hair thick and strong. When these levels fall, hair grows more slowly and sheds more easily. Stress and poor nutrition can make it worse, so it’s important to take care of your body inside and out.
Will hair loss from menopause grow back?
In many cases, yes, but it takes time and consistency. Hair regrowth may take several months as your hormones gradually rebalance. Supporting your body with good nutrition, reducing stress, and using menopausal hair loss solutions that work naturally with your system can promote hair growth.
How do you stop hair thinning as you get older?
Aging naturally slows down the hair growth cycle, but you can still improve hair health naturally by focusing on overall wellness. Eat protein-rich foods, stay hydrated, avoid harsh chemical treatments, and manage your stress levels. Supplements that support hormone and nutrient balance, like Next Phase, can also help reduce age-related hair thinning.
How do you know if your hair is thinning during menopause?
You might notice more hair on your pillow, in your brush, or clogging the shower drain. Your part may look wider, or your ponytail might feel smaller. These are early signs of hair thinning during menopause, and addressing them early with lifestyle changes and natural support can help prevent further loss.
Which vitamin deficiency causes hair loss?
Deficiencies in iron, vitamin D, zinc, and biotin are common causes of hair loss in menopause. These nutrients help with scalp health and follicle strength. Eating a balanced diet or adding supplements to fill nutritional gaps can support healthy hair growth and reduce shedding.
How do I thicken my hair during menopause?
Focus on scalp health and nutrient support. Massage your scalp regularly, use gentle shampoos, and include foods rich in vitamins and minerals. You can also try natural supplements for menopause symptoms, such as Next Phase, to help your body rebalance hormones and support stronger, fuller hair growth over time.
What is the best vitamin for hair loss after menopause?
There isn’t one magic vitamin, but a combination of key nutrients helps most. Vitamin D, B vitamins, zinc, and iron all play vital roles in supporting healthy hair growth and scalp health. Pairing these nutrients with hormonal support can provide a more holistic solution to thinning hair in menopause. A natural supplement like Next Phase, which helps promote hormonal balance and reduce stress, can further support your body’s ability to maintain strong, healthy hair from within.
