As if hot flushes, mood swings, and clitoral shrinkage weren’t enough, now your hair is plotting its own escape. One morning you look in the mirror and think, “Did my hairline just file for divorce?” Yes, perimenopause is here, and it’s not just your libido that’s taking a hit – your hair might be jumping ship, too.
Why is my hair declining faster than my patience?
Your hormones are once again to blame and your hair is the unwitting victim. Here’s why:
- Hormonal changes: Your oestrogen and progesterone levels are dropping faster than your will to get out of bed. These hormones help hair grow and stay thick. Without them, hair can thin and even fall out.
- Androgen invasion: As oestrogen and progesterone retreat, androgens (those sneaky male hormones) rush in. They treat your scalp like a clearance rack – ‘Everything must go!’ Especially volume.
- Stress: It’s no secret that menopause can feel like a never-ending rollercoaster, and stress is the evil conductor. Stress increases cortisol, which can mess with your hair cycle and leave you shedding like an anxious cat.
Typical hair problems during perimenopause
Aside from hair loss, menopause brings a whole beauty brigade of hair-related drama:
- Thinning hair: Your ponytail feels more like a sad little string.
- Dry and brittle hair: Remember when your hair was bouncy and vibrant? Now it’s just crispy.
- Breakage: Those delicate strands snap faster than your patience at a family reunion.
- Texture changes: Is that frizz or did your hair decide to audition for a poodle lookalike contest?
Solutions that don’t involve a wig
Supplements
Biotin (Vitamin B7): The hair growth queen
- What it does: Biotin is a B-complex vitamin that helps convert nutrients into energy and plays a big role in maintaining healthy hair, skin, and nails.
- Why it helps hair: It supports the keratin infrastructure, which is the key protein that makes up your hair. A deficiency in biotin can lead to hair thinning, brittle strands, and even hair loss.
- Worth noting: While full-on biotin deficiency is rare, boosting your intake may help improve hair strength and shine – especially if your levels are on the lower side due to hormonal shifts or nutrient absorption issues.
Zinc: The oil control + growth regulator
- What it does: Zinc supports cell reproduction, tissue growth, and repair, and helps keep the oil glands around your follicles working properly.
- Why it helps hair: Zinc deficiency is linked to hair loss and scalp issues, including dandruff and inflammation. It also plays a role in maintaining hormonal balance – bonus points during perimenopause.
- Quick tip: More isn’t always better with zinc – too much zinc can actually worsen hair loss, so moderation is key.
Collagen: The scalp’s BFF and strand strengthener
- What it does: Collagen is the most abundant protein in your body and helps maintain the structure of your skin, connective tissue, and hair follicles.
- Why it helps hair: Collagen provides amino acids that your body uses to build keratin, supports scalp elasticity and hydration, and may help prevent follicle damage from oxidative stress (aka aging, pollution, and everyday stressors).
- Bonus: As we age, natural collagen production declines, so supplementing can support both hair and skin—hello glow-up!
Pamper your hair like it’s royalty
- Nourish from the inside out: Foods rich in vitamins and supplements like biotin are your new best friends. Eat more things like eggs, nuts, leafy greens – basically, eat like you’re training to be a health influencer.
- Gentle hair care: Stop yanking your hair like it owes you money. Use gentle shampoos, reduce heat styling, and opt for wide-tooth combs to minimize breakage. Silk pillowcases are also amazing, less friction when you’re tossing and turning during the many restless nights!
- Hydrate, Hydrate, Hydrate: Moisturizing masks and deep conditioners can make your hair feel loved, even if it still looks like it’s been through a wind tunnel.
- Hormone Replacement Therapy (HRT): Balancing your hormones can help minimize hair loss and give your follicles a fighting chance.
Relax and don’t stress out (easier said than done!)
- Stress management: Yoga, meditation, wine, binge-watching reality TV – whatever keeps you from flipping tables is a win.
- Talk to someone who gets it: Sometimes just venting to a friend or therapist can make you feel more in control of your mane’s mutiny.
Final thoughts
Hair loss can be can really effect your confidence – but remember – you’ve survived worse. You got through bad haircuts, questionable fashion choices, and questionable ex’s – and with a few lifestyle tweaks you’ll get through this too.
This article is for general information only and is not intended medical advice. Everyone’s experience of perimenopause and menopause is different. Where supplements or treatments are mentioned, evidence can be mixed and what helps one person may not help another. Always check with a healthcare professional, especially if you have health conditions or take medication.
Last reviewed: Feb 2026
Next review due: August 2026