Hair Loss and Perimenopause

Hair Loss and Perimenopause: What’s Happening to My Hair?

Introduction

If you’ve noticed more hair in your brush, on your pillow, or in the shower drain and you’re somewhere in your 40s (or late 30s), you’re not alone. Many women experience hair thinning or increased shedding during perimenopause—the transitional phase leading up to menopause. It can feel frustrating, especially when your hair has always been a source of confidence. The good news? You’re not powerless. Understanding the causes can help you manage it better.

What Is Perimenopause, Exactly?

Perimenopause is the time before menopause when your hormone levels—especially estrogen and progesterone—start fluctuating. This phase can last anywhere from a few years to over a decade, typically beginning in your 40s, but sometimes earlier.

During this transition, many women experience:

  • Irregular periods

  • Hot flashes

  • Sleep disruptions

  • Mood swings

  • And yes—hair loss

Why Does Hair Loss Happen During Perimenopause?

There are a few key reasons:

1. Hormonal Imbalance

Estrogen and progesterone help keep hair in its growth phase. As these hormones decline, the hair growth cycle shortens. This can lead to thinner strands and increased shedding. Meanwhile, androgens (male hormones that women also produce) can become more dominant and shrink hair follicles, especially around the crown and hairline.

2. Stress

The hormonal rollercoaster of perimenopause is stressful, and stress itself can trigger telogen effluvium—a condition where a large number of hairs enter the shedding phase prematurely.

3. Nutrient Deficiencies

Iron, vitamin D, zinc, and B vitamins are crucial for healthy hair. As your body changes, nutrient absorption can decrease, especially if digestion or diet has shifted.

4. Thyroid Function

Perimenopause can unmask or exacerbate thyroid issues, which are closely linked to hair health. If your thyroid is underactive (hypothyroidism), hair loss can be one of the first symptoms.

What You Can Do About It

While you can’t stop the natural transition of perimenopause, you can take proactive steps to support your hair:

✅ See Your Doctor

Start by ruling out underlying issues like thyroid imbalances or iron deficiency. A full blood panel and hormone check can be very telling.

✅ Eat for Hair Health

Focus on a balanced diet rich in:

  • Protein (eggs, fish, legumes)

  • Iron (leafy greens, red meat, lentils)

  • Omega-3s (salmon, walnuts, flaxseed)

  • Biotin and B vitamins

✅ Try Scalp Treatments

These can help stimulate hair growth in some women. Also, gentle scalp massages with oils like rosemary or peppermint can increase circulation.

✅ Reduce Stress

Incorporate mindfulness, yoga, or deep breathing. Cortisol (your stress hormone) has a direct relationship with hair loss.

✅ Be Gentle

Avoid harsh treatments, tight hairstyles, or excessive heat styling. Switch to a wide-tooth comb and silk pillowcases to minimize breakage.

When to Consider Professional Help

If your hair loss is severe or not improving, consider visiting a dermatologist or trichologist (a hair and scalp specialist). They can offer targeted therapies like platelet-rich plasma (PRP), laser treatments, or prescription medications.