Hair Loss in Perimenopause: Why Nutrition Matters
Hair loss can be a distressing and emotional experience at any stage of life. For many women in their 40s and 50s, it’s something they start to notice at a time already marked by physical, hormonal, and emotional changes. Clients often tell me they’re finding more hair in their brush or shower drain, seeing strands on their pillow or clothes, or just noticing that their hair feels thinner and less full than it used to.
Perimenopausal hair loss is usually hormonally driven, but that’s only part of the picture. Nutritional factors play a critical role, too - whether or not medical or in-clinic treatments are also being used. Think of nutrition as providing the raw materials your body needs to grow and maintain healthy hair. Without these, the body may not have the fuel it needs to support strong, consistent hair growth.
Key Nutrients for Hair Health
Protein, zinc, and iron are especially important. These nutrients support the production of keratin (the structural protein of hair), help the follicles retain hair, and are essential for new growth. Ferritin - the form of iron stored in the body - is often below optimal levels in women experiencing hair loss, even if overall iron levels appear “normal.” Ensuring you’re getting enough iron through your diet or carefully monitored supplementation is essential. Similarly, a lack of zinc can significantly impair hair growth and scalp health. I’ll always assess dietary zinc intake and consider supplementation where needed.
Thyroid Health and Hormonal Balance
Optimal thyroid function is also crucial for hair health. During perimenopause, thyroid function can become less stable due to hormonal shifts and the stress they can place on the body. I regularly monitor thyroid markers in clients presenting with hair loss to identify any issues that may be contributing.
The Role of Stress
Finally, we can’t ignore the impact of chronic stress. Perimenopause often coincides with a particularly demanding time in life - balancing careers, parenting, and caring for ageing parents. Many women also feel that their resilience to stress is lower in perimenopause. This can further impact hormone balance, as well as sleep, digestion, and nutrient absorption - all of which can affect hair growth.
Supporting Hair Health Holistically
Hair loss can be complex, and its often multi-faceted. But that also means there are multiple ways to address it and support hair health. Working with a Nutritional Therapist allows you to explore the full picture - from nutrient status and hormonal health to lifestyle and stress management. This nutritional foundation can complement other interventions, whether that’s hormone replacement therapy, in-clinic treatments, or other medical approaches.
If you’re struggling with hair changes during perimenopause, Nutritional Therapy can help. Book your introductory call to explore the options for support.
