“Hair is one of the most visible markers of hormonal health. When estrogen and progesterone begin to fluctuate, the scalp often shows it before anything else.”
– Dr. Dominic Burg, Trichologist & Hair Biologist
“For many women, thinning hair during perimenopause feels like a loss of identity. But it’s not inevitable—supporting your scalp and hormones can make a profound difference.”
– Dr. Anabel Kingsley, Consultant Trichologist
Hair changes in your 30s and 40s aren’t in your head
You’re brushing your hair one morning and notice more strands on the bristles. At first you blame the weather or a rough wash. But over time, your ponytail feels finer, your part looks wider, and your blow-dry doesn’t bounce like it used to.
If you’re in your late 30s or 40s, you’re not imagining things. This is a common—yet often overlooked—symptom of perimenopause. It’s subtle, gradual, and deeply tied to hormone fluctuations. And while it can feel disheartening, understanding why it happens is the first step to regaining control.
What is perimenopause, and when does it start?
Perimenopause is not a single moment—it’s a transition that can begin as early as your mid-30s and usually lasts several years. During this time, estrogen and progesterone begin to fluctuate, and these changes ripple through the body.
Most people think of hot flushes or irregular cycles, but the first signs can be much quieter: hair that feels drier, thinner, or less resilient. Estrogen supports healthy follicles and scalp balance, so as levels dip, hair quality can decline. Strands may not fall out in clumps, but overall density and vitality reduce.
How hormonal changes affect your hair
Estrogen and progesterone act as growth protectors: they extend the growth phase of the hair cycle and reduce shedding. When their levels fall, testosterone has a greater effect on follicles. This hormonal shift can trigger androgenic thinning—more scalp visibility at the crown, finer texture, or slower growth.
Many women also notice changes in texture: curls loosening, hair becoming flatter, or new frizz. This type of loss is usually diffuse (all over the scalp) rather than patchy. The good news? It’s a sign your body is asking for support—not a sign you’re powerless.
Recognising perimenopausal hair loss
Early indicators include:
● Persistent shedding in the shower or on your brush
● A ponytail that feels thinner
● A wider part or visible scalp at the crown
● Dependence on volumising products to achieve your “usual” style
Because hair loss develops gradually, women often dismiss it until it becomes obvious. Connecting the dots between these changes and perimenopause allows you to act earlier—and more effectively.
How to support your hair during perimenopause
1. Start with internal health
● Prioritise protein, iron, zinc, vitamin D, and B vitamins.
● Hydrate well and consider testing for deficiencies.
● Discuss hormone support with a qualified provider—whether that’s HRT, bioidentical hormones, or plant-based remedies.
2. Gentle external care
● Avoid sulfates and harsh alcohols that strip the scalp.
● Use sulfate-free shampoos and hydrating masks.
● Limit heat styling; if you smooth or straighten, choose formaldehyde-free systems that add strength and shine without stress.
3. Don’t neglect the scalp
● Weekly scalp massages with light oils like rosemary or pumpkin seed can boost circulation and follicle support.
● Consider exfoliating once a week to remove buildup and allow nutrients to reach the follicles.
When to seek professional help
If you’ve optimised nutrition and care for several months and shedding continues, see a trichologist or dermatologist. Professional assessments may include blood tests, scalp imaging, or tailored treatments such as:
● Low-dose minoxidil to stimulate follicles
● PRP (platelet-rich plasma) or microneedling for regrowth
● Custom topical formulas that support the scalp environment
These approaches work best when paired with holistic support—addressing hormones, nutrition, and lifestyle alongside medical treatment.
Final thoughts on navigating hair loss in perimenopause
Hair thinning during perimenopause is common, but it’s not something you need to suffer in silence. With the right approach—internal support, scalp care, and expert guidance—your hair can remain strong, healthy, and vibrant well into your 40s and beyond.
Your hair may change, but it can still be a source of confidence and identity. Perimenopause isn’t the end of healthy hair—it’s simply the start of caring for it differently.
“Perimenopausal hair loss is your body’s way of asking for support. Respond early, and you can slow or even reverse the changes.”
– Dr. Anabel Kingsley
