The impact of menopause on hair health

January often brings a mix of cold air outdoors and dry central heating indoors—conditions that can leave hair feeling brittle, lacklustre, and more fragile than usual. For women navigating menopause at the same time, these seasonal stresses can make already-sensitive hair feel even more difficult to manage. It’s a period of life filled with change, but understanding what’s happening can bring a real sense of comfort and control.

During menopause, levels of oestrogen and progesterone naturally decline—hormones that once helped keep hair thick, strong, and growing steadily. With this shift, many women notice their hair becoming finer, sparser, or more prone to breakage. These changes are different from typical ageing: they’re directly tied to hormonal imbalance and a slowdown in the hair follicle’s growth cycle, which can leave strands weaker and less vibrant.

At the same time, the emotional and physical pressures of menopause—stress, disrupted sleep, mood swings, changes in metabolism—can intensify hair-related worries. Stress in particular may trigger additional shedding, while nutritional fluctuations can leave hair deprived of the support it needs to thrive.

And in the middle of all this, January’s cold, damp weather does little to help. Moisture in the air can flatten or frizz hair, while heated indoor environments pull essential hydration from the scalp and strands, making thinning hair appear even thinner.

In response, the market has become flooded with “menopause-specific” vitamins, gummies, and hair supplements promising thicker, fuller, more resilient hair. But do they work? Some can support nutritional gaps—biotin, vitamin D, zinc, omega-3s, and collagen are common ingredients—but they’re not magic solutions. Supplements help most when a deficiency is present; they cannot override hormonal changes alone. For many women, the most effective approach is a combination of good nutrition, stress management, targeted haircare, and realistic expectations.

Understanding how menopause, winter weather, and lifestyle factors intertwine empowers women to make informed, compassionate decisions about their hair. These changes are incredibly common—and with the right knowledge and support, your hair can still feel healthy, loved, and uniquely yours.

Taking a holistic approach to combat hair loss

We know that indoor heating can sap moisture from your scalp and strands, making hair more brittle and susceptible to breakage. Scientific research suggests that during menopause, hair follicles become particularly vulnerable. Studies show that over half of postmenopausal women experience female-pattern hair loss.  A review in Biomedicines explains how reduced oestrogen and altered metabolism change follicle dynamics, making hair thinner and less resilient. 

A key review in Clinical and Experimental Dermatology confirms fewer hair follicles remain in the active (anagen) phase after menopause, which contributes to thinning. And a large cross-sectional study in the British Journal of Dermatology found that about 26% of women report diffuse scalp hair loss as they age.

So, what can help?

1. Nutritional support:
   Evidence suggests supplements containing biotin, zinc, iron, vitamin D, and omega-3s support follicle health.
   In a 12-month clinical trial of menopausal and postmenopausal women, a nutraceutical supplement significantly boosted hair growth and reduced shedding, while also improving quality of life.

2. Lifestyle & holistic care:
   Boost scalp circulation gently with regular scalp massage.
   Use gentle, sulfate-free shampoos and deeply moisturising conditioners to lock in hydration (vital in cold, dry January air).
   Reduce styling stress — limit heat tools, tie hair loosely, and protect hair when outdoors.

3. Stress Management:
   Try yoga, meditation, or mindfulness to keep cortisol in check — high stress can make hair loss worse.

4. Topical Treatments:
   Products like minoxidil remain a mainstay for stimulating growth, especially when thinning is more pronounced.

5. Professional Support:
   For persistent or worrying hair loss, consider consulting a dermatologist or trichologist. They can check for nutritional deficiencies, scalp health, or other underlying issues.