You see more hair gathering in the shower drain. Your once-thick ponytail now feels light. What you’re experiencing isn’t just in your head. Studies show that half of women report seeing hair thinning during menopause, with many having noticeable hair loss. But know this: with the right approach, you can take back control.

The science behind menopausal hair changes

Thinning hair can affect all hair types, but how it appears is influenced by genetics, conditions such as polycystic ovary syndrome (PCOS) or thyroid problems, and ethnicity. ‘Oestrogen usually helps keep hair in the growth phase for longer, so when it starts to dip, the hair cycle is disrupted,’ says Claire Fullam, clinical trichologist and founder of Remi Scalp Care. ‘More hairs shift into the resting or shedding phase, and hormones like DHT [dihydrotestosterone] cause follicles to gradually shrink.’

This double whammy leads to finer, more fragile strands that are prone to breakage. The changes show up differently across hair types: while straight hair might look limp and wispy, curly and coily textures often battle increased dryness and shrink-related breakage. ‘Afro-textured hair is more fragile due to tight curls and dryness, and styling such as braids can increase the risk of alopecia,’ says Claire. ‘Asian hair, often straight and thick, shows diffuse thinning, especially at the crown. For finer, straighter hair, thinning typically begins at the hairline or crown in hormonal patterns – though it varies by individual.’

The most common first sign? A widening parting, or more visible scalp. The texture changes, too; women often notice less shine, more frizz, and an overall loss of volume that can hit confidence levels.

A holistic approach

A multi-pronged approach is best for supporting thinning hair, tackling the issue from inside and out.

Taking supplements that contain biotin and zinc can help support the production of keratin – the protein that helps form hair, nails and your skin’s outer layer. Keratin helps strengthen the hair strand, reducing breakage and brittleness. While omega-3s – found in oily fish such as mackerel and salmon – can encourage blood flow and circulation to the scalp. You can supplement your diet with Wild Nutrition Food-Grown Pure Strength Omega 3*, £37 (120 capsules), wildnutrition.com.

Collagen also creates strength and elasticity on your scalp, leading to a healthy environment for hair to grow. ‘Collagen won’t create new growth,’ says Hannah Gaboardi, trichologist and ambassador for Viviscal, ‘but it can help thicken the strands by aiding in the production of keratin.’

‘I recommend Revive Collagen Menopause Max, from £38.80, revivecollagen.com,’ says hairdresser and salon owner Edward James. ‘I’ve seen great results, such as improved thickness and condition, and less breakage, from those who use it consistently.’

Soothe your scalp

In perimenopause and menopause, many women experience a dry or itchy scalp. ‘It's mainly due to dropping oestrogen,’ explains trichologist Claire. ‘It means the scalp gets drier and more sensitive and there might be no obvious flaking, but it can feel tight and irritated.’ How to deal with this? Fullam warns against the common advice to wash less frequently. ‘Your scalp is skin, it needs to be cleansed regularly to manage the pH level.’ She recommends a three-step routine of lift, cleanse and treat: ‘Lift with a weekly scalp exfoliator, cleanse it with a shampoo that suits your scalp needs, not your hair needs and finally treat with a scalp serum as not only will this balance the scalp’s pH, it will also strengthen your hair over time.’

If your scalp is feeling very uncomfortable, she recommends seeking advice from a professional: ‘A trichologist is an amazing resource if it feels unmanageable.’

Give hair a little extra

While genetics determine when you’ll go grey, menopause can fast-forward the process. ‘Pigment is lost with age due to a natural decrease in melanin in hair follicles,’ Hannah explains. ‘With the lack of oestrogen in the hair follicles, this can cause a lack of blood flow, which means the production of pigment can decline.’

To support your hair, give it a weekly mask – such as Charles Worthington MenoPlex Replenishing Mask, £12.99 (150ml), charlesworthington.com, which contains hyaluronic acid to help add moisture and repair hair strands. Use in place of your regular conditioner after shampooing, leave on for five minutes and rinse.