Hair Changes in Perimenopause and Menopause
Hair changes are a common but often overlooked symptom of perimenopause and menopause.
Many women notice their hair feels thinner, sheds more easily, or does not feel quite the same as it used to. A ponytail may feel smaller, or the parting may look wider.
For many, this can feel unsettling. Hair is closely tied to identity and confidence, and changes can feel difficult, particularly during a stage of life when other things may also be shifting.
Why does hair change during menopause?
Hormonal changes play an important role.
As oestrogen levels fluctuate and gradually decline, the hair growth cycle can be affected. Hair may not grow for as long as it once did, and strands can become finer over time.
At the same time, the relative effect of other hormones, including testosterone, becomes more noticeable. In some women, this can contribute to gradual thinning of the hair.
Hair changes at this stage are often linked to female pattern hair loss, but this is not the only cause. Other factors such as stress, illness, thyroid changes or low iron levels can also contribute.
If you would like a more detailed explanation of the different types of hair loss and how they are diagnosed, you can read our full guide to hair changes in menopause, written by Dr Rachael Kay, Hair Restoration Doctor.
What can help?
There are some simple steps that can support hair health:
Ensuring adequate protein intake
Checking iron levels, particularly if periods have been heavy
Supporting overall nutrition, including vitamin B12 and vitamin D
Being gentle with hair care and avoiding excessive heat or tight styles
It is also worth recognising that hair changes rarely happen in isolation. Sleep, stress, and overall health can all play a role.
You can read more about supporting your health more broadly in our guide to health and wellbeing in your 40s.
If you are concerned about hair changes, blood tests can sometimes help identify contributing factors such as iron levels or thyroid function. You can explore our blood test options at Lemala Health.
When should you seek advice?
It can be helpful to seek advice if:
Hair thinning is persistent or worsening
Shedding feels excessive
You are unsure what is causing the changes
Different types of hair loss can look similar early on, and getting the right diagnosis can make a significant difference to management and outcomes.
Final thoughts
Hair changes in perimenopause and menopause are common, but that does not make them any less distressing.
In many cases, there is a clear explanation, and support is available.
If you would like personalised support, you can learn more about our approach at Lemala Health online menopause clinic.
Drs Emma & Mari.
Lemala Health
The information shared in this blog is for general educational purposes only and is not intended as individual medical advice. If you have concerns about your symptoms or treatment, please seek advice from your own GP or a qualified healthcare professional.
Written by Dr Mari Walling, British Menopause Society Registered Specialist, GP and Accredited Lifestyle Medicine Physician. Co-founder, Lemala Health. March 2026