Perimenopause can be a wild ride. Along with the hot flashes and mood swings, you might notice another unwelcome change — thinning hair or increased shedding. As hormones fluctuate, your hair may start to lose volume, making this transition even more frustrating. 

But here’s the good news: You don’t have to just sit back and accept it. Understanding what’s causing these changes and knowing how to manage them can make all the difference. 

Programs like Hers offer access to treatments such as topical minoxidil, biotin supplements, and thickening shampoos to help support regrowth. With online consultations, you can find options tailored to your needs and take proactive steps toward healthier hair.

So, why does hair loss happen during perimenopause?

Perimenopause — the transition leading up to menopause — often begins in your 40s, though for some women, the signs appear earlier. And thanks to fluctuating hormones, your hair’s natural growth cycle can get thrown off, leading to thinning, shedding, and changes in texture.

As estrogen levels drop, the balance between estrogen and androgens (male sex hormones) shifts, which can cause hair follicles to shrink and slow hair growth. On top of that, factors like stress, nutritional deficiencies, and genetics can also play a role in hair thinning during perimenopause.

Some hair shedding is completely normal — we lose around 50-100 strands a day. But if you’re seeing a lot more in your brush or shower drain, or if your ponytail feels thinner than usual, it could be a sign that perimenopause is playing a role.

Signs of perimenopause-related hair loss

Hair changes during perimenopause can look different for everyone, but some common signs include:

• Increased shedding – If you’re noticing more hair in your brush, on your pillow, or clogging the shower drain, it could be a sign that your hair cycle is shifting.
• Widening part or more visible scalp – If your part looks wider than before or your scalp is peeking through in areas it didn’t before, this could be due to follicle shrinkage and slowed hair regrowth.
• Thinner ponytail – If your ponytail feels noticeably smaller or lacks its usual fullness, your hair may be losing density.
• Texture changes – Hair may become drier, more brittle, or lose its natural shine and elasticity due to hormonal fluctuations.
• Slower regrowth – If your hair isn’t bouncing back as quickly after shedding or breakage, it could be due to a shortened growth phase.

If any of these sound familiar, don’t panic! There are plenty of ways to support your hair during this transition and regain confidence in your locks.

Sponsored by

"Hers takes a customized approach to hair regrowth that is more convenient and you-focused than the typical derm office experience. We’ll pair you with a licensed provider who will review your information and prescribe a dermatologist-developed formula that combines clinically proven Rx ingredients with a proprietary blend of vitamins and supplements based on your hair needs."

— Dr. Jessica Shepard

MD, Hers Chief Medical Officer

What can you do?

When it comes to treating perimenopause-related hair loss, there’s no one-size-fits-all solution, but the silver lining is that there are several effective strategies you can try.

Topical treatments

One of the most widely recommended treatments is minoxidil (commonly found in products through Hers). This FDA-approved, over-the-counter medication helps stimulate hair growth by increasing blood flow to the scalp and extending the growth phase of hair follicles. 

Nutritional support

Your diet plays a huge role in hair health. Certain vitamins and minerals, like biotin, iron, zinc, and vitamins A, C, D, and E, are essential for healthy hair growth. Protein is also crucial, as hair is made mostly of keratin, a structural protein.

If you suspect a deficiency, consider talking to a healthcare provider about blood tests to check your levels. A well-balanced diet rich in leafy greens, nuts, lean proteins, and healthy fats can make a difference in your hair’s strength and vitality.

Hormone therapy

Since perimenopause-related hair thinning is largely driven by hormonal changes, some women explore hormone replacement therapy (HRT) as a treatment option. HRT can help balance estrogen levels, which may slow hair thinning and promote regrowth. However, this approach isn’t for everyone, as it comes with potential risks and side effects. A healthcare provider can help determine if it’s a good fit for you.

Scalp care & hair products

A healthy scalp creates the ideal environment for hair to grow. Some ways to nurture your scalp include:

• Scalp massages – Stimulates circulation and encourages hair follicle activity
• Gentle, sulfate-free shampoos – Cleanses without stripping natural oils that keep hair healthy
• Lightweight, nourishing conditioners – Hydrates hair without weighing it down
• Avoiding harsh chemical treatments – Overprocessing with dyes, relaxers, or heat can lead to breakage

Using volumizing and thickening shampoos (like those you can get through Hers) can also help create the appearance of fuller hair while you work on regrowth.

Lifestyle & stress management

Stress is a major contributor to hair loss, as it can push hair follicles into a resting phase, leading to increased shedding. Finding ways to manage stress — whether through yoga, meditation, exercise, or spending time with loved ones — can be beneficial for both your hair and overall well-being.

Getting enough sleep, staying hydrated, and limiting processed foods can also help support healthy hair.

Talk to a professional

If you’re noticing persistent hair thinning, it’s worth scheduling an appointment with a dermatologist or healthcare provider. They can help determine whether hormonal changes, nutritional deficiencies, or other factors are contributing to hair loss and recommend a treatment plan tailored to your needs. Many women find the best results with a combination approach — personalized care for the win!

Be patient with the process

Hair regrowth doesn’t happen overnight. Most treatments take at least 3-6 months of consistent use before visible improvements. In the meantime, treat your hair gently, opt for hairstyles that make you feel confident, and remind yourself that this is just one part of your journey.

And most importantly — you are not alone. Many women experience perimenopause-related hair changes, and with the right care and support, you can navigate this transition feeling empowered and confident.

Your hair may change, but it doesn’t define you. 💛

Blair Sharp is a freelance writer who lives in Minnesota with her husband and son. Her words have been published in various publications, including Parents, SheKnows, The Bump, and Insider. You can find her watching reality TV and sharing too many reels with her friends when she's not writing. To connect with Blair, find her on LinkedIn and Instagram, or head to her website www.blairsharp.com.

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