Hair thinning during perimenopause is far more common than many expect. Our hair is a key part of our identity, so for many women, changes in hair texture, density, and growth patterns can feel not just physical but deeply emotional.
So what’s really going on? Let’s unpack the hormonal shifts, lifestyle factors, and supportive steps you can take to maintain healthy hair during this transitional stage.
Hormones are shifting and so is your hair
As estrogen and progesterone levels begin to fluctuate and eventually decline, so does the stability of your hair growth cycle. Normally, hair grows in a cycle of growth (anagen), rest (telogen), and shedding (exogen). During perimenopause (affecting 35-50 year olds), this cycle is disrupted. Growth phases may shorten, and more follicles can enter the resting phase prematurely. The result? Gradual thinning, particularly around the temples, parting, or crown.
This type of female pattern hair loss, also known as androgenetic alopecia, is a common presentation during this time and is linked to increased androgen sensitivity as protective estrogen levels fall.
Stress and sleep play a bigger role than you think
Perimenopause isn’t just about hormones; it’s a whole-body shift that often includes sleep disturbances, anxiety, and increased stress, all of which can impact hair health. Chronic stress triggers a hormone called cortisol, which can disrupt the hair growth cycle and lead to increased shedding.
Changes in sleep and stress levels are some of the biggest contributors to hair loss during this phase, but there are ways to combat it.
Simple practices like prioritising restful sleep, limiting caffeine and alcohol, and managing stress through mindfulness or gentle movement (like yoga or walking) can help bring your system back into balance.
Using targeted nutrition to promote hair growth
While external products like serums and shampoos can offer surface support, true hair resilience starts from within, especially during hormone-related hair changes. While ensuring a supportive diet can be tricky, there are specialist supplements you can take. Many common vitamins for hair growth are specifically formulated with vitamin C, zinc, iron and other essential nutrients to nourish thinning hair from within, supporting stronger, healthier strands.
Since these supplements are designed with hair growth needs in mind, they offer tailored nutritional support for women navigating perimenopause and beyond. Taken daily, they help reinforce hair from the inside, aiding in both thickness and strength over time. If you’ve noticed your hair has started to thin, consider using the methods mentioned above or speak to your GP.
