Hair Thinning
Menopause already brings hot flashes, mood swings, weight gain, and sleep problems - and then hair loss happens, too. It’s frustrating because it feels like one more thing slipping out of their control. Unlike wrinkles, which can be covered with makeup, hair loss is harder to hide.
Hair thinning during menopause happens primarily due to hormonal changes, but there are several contributing factors.
Here’s a breakdown of why it occurs:
1. Decline in Oestrogen and Progesterone
- Oestrogen and progesterone help keep hair in the growth phase (anagen).
- As these hormone levels drop during menopause, hair grows more slowly, becomes thinner, and sheds more easily.
- Oestrogen also helps keep hair moisturized and strong, so when levels fall, hair becomes drier, more brittle, and prone to breakage.
2. Increase in Androgens (Male Hormones)
- While oestrogen declines, testosterone and dihydrotestosterone (DHT) can become more dominant.
- DHT shrinks hair follicles, leading to shorter, finer hairs and eventually hair loss (a process known as miniaturization).
- This can cause androgenetic alopecia (female pattern hair loss), where hair thins at the crown and temples but rarely leads to total baldness.
3. Slower Hair Growth Cycle
- Hair follows a cycle of growth (anagen), rest (telogen), and shedding (exogen).
- With menopause, the growth phase shortens and more hairs enter the shedding phase, leading to thinner, less dense hair over time.
4. Nutritional Deficiencies
- Iron deficiency (especially common in women with heavy periods before menopause) can cause excessive shedding.
- Vitamin D, Biotin, and Omega-3s are essential for hair growth, and lower levels can contribute to thinning.
- Protein deficiency can weaken hair structure since hair is mostly made of keratin (a protein).
5. Stress and Cortisol Levels
- Increased stress during menopause can disrupt hair growth cycles and lead to telogen effluvium (temporary shedding).
- Chronic stress raises cortisol levels, which may increase DHT production, worsening hair loss.
6. Thyroid Imbalance
- Menopause can trigger hypothyroidism, which slows down metabolism and weakens hair follicles, leading to thinning and hair loss.
7. Reduced Scalp Circulation
- Lower oestrogen can decrease blood flow to hair follicles, making it harder for hair to get nutrients and oxygen needed for growth.
8. Lifestyle Factors
- Poor diet, lack of exercise, and smoking can weaken hair follicles.
- Harsh hair treatments (heat styling, chemical dyes) can cause breakage and increased thinning.
- Chronic dehydration can make hair brittle and weak.
How to Combat Menopausal Hair Thinning:
✔ Support hormones naturally (phytoestrogens, saw palmetto, hormone therapy if prescribed).
✔ Take hair-healthy supplements (biotin, vitamin D, iron, omega-3s, collagen).
✔ Use scalp-stimulating treatments (minoxidil, micro needling, scalp massages).
✔ Reduce stress (meditation, exercise, adaptogens like ashwagandha).
✔ Avoid harsh hair treatments (limit heat, avoid tight hairstyles).
✔ Eat a balanced diet rich in protein, healthy fats, and antioxidants.
The supplements Viviscal, Nutrafol, Nourkrin, Omega-3 & Omega-6, and Pumpkin Seed Oil are some of the best scientifically-backed products for menopausal hair thinning:
1. Viviscal Hair Supplements for Women
★★★★★
Why Choose This?
✔ Backed by multiple clinical studies showing improvements in hair count and thickness
✔ Contains AminoMar® marine complex, biotin, zinc, vitamin C, and horsetail extract
✔ Recommended by dermatologists for hair thinning
✔ Visible results in 3–6 months
Best for: Women experiencing overall hair thinning and looking for a well-researched, dermatologist-recommended supplement.
2. Nutrafol Women's Balance (Limited Availability on Amazon UK)
★★★★★
Why Choose This?
✔ Designed specifically for menopausal women
✔ Contains saw palmetto, marine collagen, ashwagandha, and antioxidants
✔ Clinically proven to reduce shedding and improve hair growth
✔ Addresses hormonal imbalances contributing to hair loss
Best for: Women looking for a comprehensive solution that targets hormonal changes and supports hair regrowth.
3. Nourkrin Woman Hair Growth Supplement
★★★★☆
Why Choose This?
✔ Contains Marilex®, silica, and biotin—a clinically studied formula
✔ Proven to normalize the hair growth cycle and reduce hair shedding
✔ Works well for women experiencing gradual, long-term hair thinning
Best for: Women with long-term hair thinning looking for a natural supplement with marine extracts.
4. Omega-3 & Omega-6 Supplements with Antioxidants
★★★★☆
Why Choose This?
✔ Omega fatty acids reduce inflammation, which can contribute to hair loss
✔ Supports scalp health and improves hair density
✔ Beneficial for overall health, not just hair
Best for: Women experiencing hair dryness and brittle hair due to menopause.
5. Pumpkin Seed Oil Supplements
★★★☆☆
Why Choose This?
✔ Contains phytosterols, which may help block DHT (a hormone linked to hair loss)
✔ Some studies suggest it supports hair regrowth, but more research is needed
✔ Natural, plant-based option
Best for: Women looking for a plant-based, affordable option with mild hair-supporting benefits.
Final Verdict:
1️⃣ Viviscal – Most proven, best for general menopausal hair loss
2️⃣ Nutrafol – Best for hormone-related hair loss (if available)
3️⃣ Nourkrin – Best for gradual, long-term hair thinning
4️⃣ Omega-3 & Omega-6 – Best for scalp & hair moisture support
5️⃣ Pumpkin Seed Oil – Best plant-based option, but less research-backed
| Cause of Menopausal Hair Thinning | Best Supplement to Address It | Why It Works |
|---|---|---|
| Hormonal Imbalance (Low Oestrogen, High DHT) | Nutrafol Women's Balance | Contains saw palmetto (DHT blocker) + ashwagandha (stress reducer) |
| DHT-Related Hair Loss | Pumpkin Seed Oil | May help block DHT, slowing follicle miniaturization |
| Slower Hair Growth Cycle | Viviscal, Nourkrin | Contain marine collagen, biotin, and amino acids to boost growth |
| Nutritional Deficiencies | Omega-3 & Omega-6, Viviscal | Improve scalp circulation and nourish follicles |
| Stress & High Cortisol | Nutrafol, Omega-3s | Adaptogens like ashwagandha + omega fatty acids reduce inflammation |
| Poor Scalp Circulation | Omega-3s, Viviscal | Improve blood flow and reduce inflammation |
Top 3 Overall Recommendations:
1️⃣ Viviscal Women’s Hair Growth Supplements – Best for overall hair thinning and regrowth
2️⃣ Nutrafol Women’s Balance – Best for hormonal-related hair loss in menopause
3️⃣ Nourkrin Woman – Best for long-term support and hair cycle normalization
Important Disclaimer:
The information in this blog is based on my personal research and opinion. While the supplements mentioned are clinically studied and have shown promising results in sleep improvement, everyone’s body reacts differently.
Before starting any new supplement regimen, especially if you are on medications, have pre-existing health conditions, or are unsure about potential interactions, please consult with your doctor or a qualified healthcare professional.
This post is for informational purposes only and should not be considered medical advice.