I’ll never forget the morning I looked down at my shower drain and felt my stomach drop. There was so much hair pooled there that for a second, I thought it couldn’t possibly all be mine. But it was.
If you’re reading this because you’ve noticed your ponytail getting thinner, your part getting wider, or way too much hair on your pillow, I want you to know something important: you’re not alone, and you’re not losing your mind. Hair loss affects a significant portion of women during the perimenopausal transition, often manifesting as diffuse thinning or increased shedding.
The good news? There are actual, science-backed things you can do about it. Not miracle cures (sorry, I wish), but real strategies that can help slow the shedding and support healthier regrowth.
Let me walk you through what I’ve learned from diving deep into the research, talking to my doctor, and yes, plenty of trial and error.
Why Is This Even Happening? Understanding Perimenopause Hair Loss
Before we jump into solutions, it helps to understand what’s going on under the hood. Because once you know the “why,” the “what to do about it” makes a lot more sense.
During perimenopause, the levels of estrogen and progesterone drop, causing hair to grow more slowly and become much thinner. But here’s the kicker: the decrease in these hormones also triggers an increase in androgens, which can shrink hair follicles, resulting in hair loss on the head.
Think of estrogen as your hair’s best friend. It keeps your hair in the growth phase longer, helps maintain blood flow to your scalp, and even keeps your hair follicles properly nourished. When estrogen starts dropping during perimenopause, your hair gets the short end of the stick.
Estrogens help dilate blood vessels, allowing more oxygen and nutrients to flow to hair follicles. When those levels dwindle, your follicles might not get all the good stuff they need to produce thick, healthy hair.
The most common type of hair loss during perimenopause and menopause is androgenic alopecia, also known as female pattern hair loss. For most women, this shows up as overall thinning across the top and front of the scalp, not the completely bald spots you might see with men.
The other type you might experience is telogen effluvium, which is basically a fancy term for excessive shedding triggered by hormonal changes or stress.
Now, here’s what you actually came here for: what can you DO about it?
Tip #1: Get Your Bloodwork Done (Seriously, Don’t Skip This)
I know, I know. Going to the doctor feels like one more thing on your endless to-do list. But this is genuinely important.
Thyroid issues are super common during perimenopause, and they can absolutely cause hair loss. The problem is, the symptoms overlap a ton with regular perimenopause symptoms, so you might not realize your thyroid is involved.
Beyond thyroid, ask your doctor to check:
- Ferritin (iron stores): Iron deficiency is one of the most common causes of hair loss in women. Even if you’re not technically anemic, low ferritin can still cause shedding.
- Vitamin D: Many women are deficient, and it plays a role in hair follicle health
- Vitamin B12: Important for hair cell production
- Zinc: Supports hair growth and repair
I learned this the hard way after six months of trying everything else, only to discover my ferritin was in the basement. Once I got that sorted, my shedding decreased noticeably within a few months.
Tip #2: Try Rosemary Oil (The Research Is Actually Pretty Interesting)
A study comparing rosemary oil to minoxidil found that both groups experienced a significant increase in hair count at the 6-month endpoint. And here’s the kicker: the Rosemary oil group saw significantly better results with less side effects.
Now, I need to be real with you. Some experts have pointed out issues with that study, and more research would definitely be helpful. But carnosic acid in rosemary carries anti-inflammatory and antioxidant properties that can help rejuvenate damaged nerves and tissue, and applying it to your scalp creates an environment where your hair can thrive.
How to Use It
Don’t just slap pure essential oil on your scalp (that can actually irritate your skin). Instead:
- Mix a few drops of rosemary essential oil with a carrier oil like coconut, jojoba, or olive oil
- Massage it into your scalp 2-3 times per week
- Leave it on for at least 30 minutes, or overnight if you can handle the oily pillow situation
- Shampoo it out
The key is consistency. We’re talking months, not weeks. No significant change was observed at the 3-month endpoint, but both rosemary and minoxidil groups experienced a significant increase in hair count at the 6-month endpoint.
If nothing else, the scalp massage feels amazing and increases blood flow to your follicles, which can’t hurt.
Tip #3: Consider Pumpkin Seed Oil (Yes, Really)
I know this sounds random, but stay with me.
Pumpkin seed oil has been shown to block the action of 5-alpha reductase and to have antiandrogenic effects. In plain English? It may help block the conversion of testosterone to DHT, the hormone that shrinks hair follicles.
A randomized, placebo-controlled, double-blind study of 76 male patients with mild to moderate androgenetic alopecia found that after 24 weeks of treatment with 400mg of pumpkin seed oil per day, the PSO-treated group showed higher self-rated improvement and satisfaction scores than the placebo group.
And it’s not just for men. A study on women with female pattern hair loss found that pumpkin seed oil candidates showed a significant decrease in hair shaft diversity and vellus hairs, while upright regrowing hairs significantly increased.
Now, here’s the fine print: the studies used supplements that contained pumpkin seed oil along with other ingredients, so we can’t say for certain that pumpkin seed oil alone is responsible for all the benefits. But the evidence is promising enough that it’s worth considering.
You can take it as a supplement (400mg daily was the dose used in studies) or apply it topically to your scalp. I personally do both because I’m an overachiever when it comes to my hair.
Tip #4: Get Your Nutrition Right (It’s Not Just About Protein)
I used to think as long as I was eating enough protein, my hair would be fine. Turns out, it’s more complicated than that.
Your hair needs a whole cocktail of nutrients to grow properly, and perimenopause can make it harder for your body to absorb what it needs. Here’s what actually matters:
Protein (But the Right Kind)
Standard value proteins containing Sulphur amino-acids: cysteine and methionine are basic elements of diet for hair building, as they are precursors to keratin hair protein synthesis. L-lysine is also crucial for hair shape and volume.
Good sources: eggs, fish, chicken, legumes, Greek yogurt
Iron
Iron deficiency contributes to hair loss as it disrupts the nutrient supply to the hair follicle, which can lead to more hair shedding.
Good sources: lean red meat, spinach, lentils, fortified cereals
Pro tip: Take vitamin C with iron-rich foods to boost absorption.
Biotin (Vitamin B7)
Biotin deficiency has been linked to hair loss and loss of hair color, with one study finding that 38% of women who said they had experienced hair loss were deficient in biotin.
Good sources: eggs (especially the yolk), nuts, whole grains, cauliflower
Vitamin D
Vitamin D supports hair follicle function, and a lot of us are deficient without even knowing it.
Good sources: fatty fish, fortified dairy, sunlight (but don’t skip the SPF)
Omega-3 Fatty Acids
Low consumption of linoleic and linolenic acids and long-chain polyunsaturated fatty acids causes hair loss, as these are important ingredients of the horny layer of epidermis.
Good sources: salmon, walnuts, flax seeds, chia seeds
I know it’s a lot. You don’t have to overhaul your entire diet overnight. Start by adding one or two hair-healthy foods to each meal and consider a good quality multivitamin designed for hair health.
Tip #5: Treat Your Hair Gently (This Is Not the Time for Tight Ponytails)
When your hair is already going through it, the last thing you want to do is make things worse with harsh styling. I learned this lesson after noticing more thinning around my hairline from my beloved high ponytail.
Here’s what actually helps:
What to avoid:
- Tight hairstyles
- High heat styling tools
- Harsh chemical treatments
- Over-washing
- Brushing wet hair aggressively
What to do instead:
- Use a wide-tooth comb on wet hair
- Let your hair air-dry when possible
- If you must use heat, keep it on low and always use a heat protectant
- Sleep on a silk or satin pillowcase (less friction = less breakage)
- Massage your scalp regularly to increase blood flow
Research shows that scalp massages in women significantly improved hair growth compared to a control group. Plus, it feels ridiculously good after a stressful day.
Tip #6: Talk to Your Doctor About Minoxidil
Minoxidil (the active ingredient in Rogaine) is FDA-approved for female pattern hair loss, and it actually works. Minoxidil is a topical solution available in 2% or 5% formulations and is shown to stimulate hair growth in women with hair thinning or loss.
There’s also oral minoxidil now, which some women find more convenient than the daily topical application. Neither form should be used if there’s any chance you could get pregnant, so definitely talk to your doctor about what’s right for you.
The catch? You have to keep using it. If you stop, any hair you’ve regained will likely fall out again. It’s a commitment, not a quick fix.
Some women also see results with hormone replacement therapy (HRT), though it’s not specifically prescribed just for hair loss. If you’re dealing with other perimenopause symptoms anyway, it might be worth discussing with your doctor as it could help with multiple issues at once.
Tip #7: Manage Your Stress (Yes, I Know, Easier Said Than Done)
I almost didn’t include this one because “reduce stress” is advice that makes me want to scream. Like, thanks, I’ll just stop having a demanding job and family responsibilities!
But here’s the thing: stress genuinely does make hair loss worse. Extremely high levels of stress can contribute to hair loss during menopause.
You don’t need to become a zen master or quit your job. Small stress-management practices actually do help:
- Regular exercise: Even 20-minute walks make a difference
- Sleep: Prioritize it like your hair depends on it (because it kind of does)
- Say no more often: You cannot pour from an empty cup
- Find what actually relaxes you: Yoga, reading, gardening, painting, whatever works for YOU
I started doing 10 minutes of stretching before bed, and honestly? It helped with my sleep, which helped with my stress, which I think helped with my hair. Everything’s connected.
The Bottom Line: Patience and Consistency Are Key
Here’s what I wish someone had told me when I first noticed my hair thinning: this is not a quick fix situation. Like, at all.
Six months feels like forever when you’re watching hair fall out in the shower every day. I get it. But here’s what helped me keep going:
- Take progress photos monthly: You won’t notice the subtle improvements day to day, but comparing month 1 to month 6 can be encouraging
- Address multiple factors at once: Don’t just try one thing. Stack the deck in your favor
- Remember it’s not just you: Between 20% and 60% of women experience hair loss before the age of 60
- Be kind to yourself: Your worth is not determined by your hair thickness
I’m not going to lie and say my hair is back to what it was in my 20s. It’s not. But after implementing these tips consistently for about eight months, my shedding has decreased significantly, and I’m seeing new growth around my hairline.
The key is to start now, be consistent, and give it time. Your future self will thank you for taking action today instead of waiting and hoping it’ll magically get better on its own (spoiler alert: it probably won’t).
What’s Your Next Step?
You don’t have to do everything at once. Pick the tip that resonates most with you and start there. Maybe that’s getting bloodwork done, or trying rosemary oil, or finally taking that multivitamin you bought six months ago.
The point is to START.
Perimenopause hair loss is frustrating and emotionally draining, but you have more control than you think. These aren’t miracle cures, but they’re real, science-backed strategies that can genuinely help.
Your hair is going through a transition, just like the rest of you. That doesn’t mean you have to just accept it and move on. Fight for your hair, be patient with the process, and remember that you’re so much more than your hair thickness.
Also, taking steps to support your hair is a wonderful part of a self-care routine!
Now go book that doctor’s appointment. Your scalp will thank you.
Have you dealt with perimenopause hair loss? What worked (or didn’t work) for you? I’d love to hear your experience in the comments below.
