Thinning hair is one of the more visible and emotionally challenging symptoms of menopause. You might rely on your hair as a form of self‑expression, so when you notice it becoming finer, more brittle, or less full, it can feel like a reminder that things are changing inside your body.

Know this: you are not alone. Many people experience hair changes during perimenopause and after menopause. While there’s no one‑size‑fits‑all remedy, there are steps you can take to support your hair health and your confidence.

What is thinning hair?

Thinning hair during menopause may show up as hair that feels finer, weaker, or less dense. You might notice:

• A receding hairline or a widening parting
• Bald patches or visible scalp in parts of your crown
• Hair that breaks more easily or feels drier and less resilient
• Changes to texture, like hair that seems limp or lacks volume

In medical terms this is often referred to as female‐pattern hair loss (FPHL) or female androgenetic alopecia.

It is important to know that menopause is not the only cause of thinning hair. Your healthcare provider can help determine if other factors such as thyroid conditions, nutritional deficiencies, or medications are also involved.

How common is thinning hair during menopause?

Thinning hair is very common during and after menopause. While around 10% of people experience hair thinning before menopause, the risk increases significantly with hormonal changes. As estrogen levels drop and androgen activity becomes more prominent, hair follicles may become more sensitive—leading to thinning, especially around the crown and hairline.

This process varies from person to person, depending on age, genetics, and lifestyle. In fact, a Harvard Medical School report found that nearly two-thirds of postmenopausal women experience some form of hair loss.

Read more about the stages of menopause.

Signs of thinning hair in menopause

Here are common signs to look out for:

• General decrease in hair density across the scalp, or thinner patches, especially on the crown or front
• A receding hairline or a visibly wider middle parting
• Increased shedding, like noticing more hairs in your brush, shower or on your pillow
• Hair that feels drier, more fragile or breaks easily
• Hair that seems to lack the fullness or bounce it once had

If any of these feel familiar, it’s worth paying attention. If you’re feeling distressed or your confidence is impacted, it’s a good idea to discuss your symptoms with a clinician.

Tips to help with thinning hair during menopause

Check in with your healthcare provider

Since thinning hair can stem from many causes (hormonal changes, thyroid issues, anemia, nutritional deficits, certain medications), a proper assessment is helpful. A healthcare provider or dermatologist can help you determine what’s at play and guide your next steps.

Review your medications

Some medications may contribute to hair thinning. Ask your provider if any of your current treatments could be a factor and whether alternatives exist.

Eat a balanced diet

Hair needs nutrients to stay healthy. Focus on:

• Lean proteins (hair is mostly keratin)
• Iron, vitamin D, B‑complex and zinc ( deficiencies may play a role)
• Healthy fats (omega‑3s support scalp health)
• Staying hydrated and limiting excessive sugar or alcohol (which can affect hair health)

Think about minoxidil

Topical minoxidil (liquid or foam) is one of the more studied treatments for FPHL in women. Some studies show benefit, though it requires ongoing use for results. Always check with your provider to ensure it’s the right option for you. If it is, you can expect to see results after three-to-six months of use.

Have a heart-to-heart with your hairdresser

A skilled hairdresser or trichologist can help with cosmetic options: a haircut that adds volume, color techniques, hair‑friendly styling and avoiding extensions that pull on the hair roots. These won’t change the underlying biology, but can boost confidence and appearance while you work on longer‑term solutions.

Hairpieces might help

Consider trying a wig or hairpiece if it would boost your confidence. These are widely used and you can find almost every style imaginable, from appearing very natural to completely outrageous! Alopecia UK has a helpful guide on getting started.

Consider advanced options if needed

If less invasive treatments haven’t worked for you, you may want to think about a hair transplant. This surgical procedure involves transplanting hair follicles from areas of the scalp with thicker hair to those where you see thinning. This is only available privately at present.

Keep an eye on your mental health

Hair thinning can affect your self‑image, mood and relationships. If you notice feelings of distress, anxiety or low mood because of your hair changes, don’t hesitate to seek support from a mental‑health professional. Your hair is part of your story, but your worth is not tied to it.

Can hormone therapy (HT) help?

Possibly. Some women notice an improvement in their hair after starting HT, however, there is not yet any scientific evidence that HT reverses menopausal hair thinning. Hormone therapy is not commonly prescribed solely for hair thinning, but it may indirectly help by improving other menopause symptoms (like hot flashes, mood changes, poor sleep) that support overall health and thus hair health.

Some studies suggest hair thinning may slow when estrogen levels are maintained. However, HT has risks and benefits that must be weighed individually. Talk with your provider about whether HT is appropriate for you, especially in relation to hair changes.

Thinning hair and menopause FAQs

Why do you experience thinning hair during menopause?

Hormonal changes are thought to be the main driver. Estrogen plays a role in maintaining hair growth and density. While experts are still uncovering the full relationship between estrogen and hair health, research suggests that estrogen indirectly supports hair by influencing other hormones involved in the hair growth cycle. One of its roles is to prolong the anagen phase, the active growth stage of each hair.

As estrogen levels drop during menopause, this phase may shorten, which can lead to slower growth, more shedding, and noticeable thinning. Reduced estrogen can also affect the quality and strength of your hair. One study found that declining hormone levels were associated with a 25% reduction in collagen, a protein that supports structure in hair, skin, and other tissues.

But estrogen isn’t the only hormone involved. During menopause, levels of progesterone also decline, while the effects of androgens (sometimes misleadingly called “male hormones”) can become more noticeable. These androgens are naturally present in everyone, but when estrogen and progesterone levels fall, the relative rise in androgen activity may lead to changes like:

• Increased facial hair growth
• A shorter active growth phase for scalp hair
• More fragile hair follicles and reduced hair density

Interestingly, not everyone with menopausal hair thinning has raised androgen levels. This points to a more complex picture—likely involving a mix of hormonal shifts, genetics, and individual biology. Researchers are still exploring the full mechanisms behind this symptom.

Is it genetic?

Yes. Genetics play a significant role in menopausal hair thinning. You may be more likely to experience it if your parents or close relatives have also dealt with hair loss.

Where there’s a strong family history, thinning often starts earlier and may progress more quickly. However, the extent and pattern of hair thinning vary from person to person.

How bad will it get?

Hair thinning tends to progress gradually over time, but the speed and severity differ. The good news is that complete baldness is rare in women, because female hair loss affects the follicles differently than male pattern baldness.

Also, hair loss caused by menopause usually does not affect your eyebrows or eyelashes, which helps differentiate it from other causes of hair loss.

When should you see a healthcare provider?

Talk to your healthcare provider if you’re worried about thinning hair or if it’s starting to affect your self-esteem or mental wellbeing. Even though it’s common, it deserves attention—especially if it’s getting worse or doesn’t seem to have an obvious cause.

You should also seek medical advice if:

• Your hair loss came on suddenly
• The hair changes are severe or rapidly progressing
• You notice skin changes on your scalp, such as inflammation, scaling, blistering, or scarring
• You’re also losing your eyebrows or eyelashes
• Your hair loss coincides with other health issues or symptoms
• You have any other concerns

They may recommend further testing, a review of medications, or referral to a dermatologist to help identify the cause and best course of treatment.

Learn more – the latest research

• Blume-Peytavi, U., Atkin, S., Gieler, U., Grimalt, R. (2011) Skin Academy: Hair, skin, hormones and menopause – current status/knowledge on the management of hair disorders in menopausal women  
• Desai K., Almeida B., Miteva M: Understanding Hormonal Therapies: Overview for the Dermatologist Focused on Hair. Dermatology 2021;237:786-791. doi: 10.1159/000512888
• Health grades, 11 ways to cope with hair loss
• Healthline, What to know about female hair loss 
• Mirmirani, P. (2011) Hormonal Changes in Menopause: Do they contribute to a ‘midlife hair crisis’? British Journal of Dermatology. doi.org/10.1111/j.1365-2133.2011.10629.x 
• Levy, LL., Emer, JJ. Female pattern alopecia: current perspectives. Int J Womens Health. 2013 Aug 29;5:541-56. doi: 10.2147/IJWH.S49337. PMID: 24039457; PMCID: PMC3769411.
• National Alopecia Areata Foundation
• Owen, EA. (2008) Female Pattern Hair Loss. In Hair Growth and Disorders. SpringerLink. doi:doi/10.1007/978-3-540-46911-7_10
• Redler, S., Messenge, A., Betz, R. (2017) Genetics and other factors in the aetiology of female pattern hair loss. In Experimental Dermatoloy. Volume 26 (6). 510-517.