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Navigating hormonal shifts is nothing new, but when perimenopause hits, many women feel unprepared—especially for the changes it brings to their hair. Read on for expert tips on maintaining healthy, locks through this transition.
Alfredo De Benedictis is an Italian-British hair stylist and salon owner with over 40 years of experience. Since 1989, his passion for innovation has led him to create groundbreaking hair tools that minimize stress on the hair while delivering flawless results. From the iconic Rootpermer and Wellformer of the ’90s to the global hit Babyliss Curl Secret, Alfredo’s mission remains the same—developing tools that protect hair health without compromising style.
Read more about Alfredo De Benedictis here.As women, we are used to the effects of fluctuating hormones. Whether it be as a result of our menstrual cycles or illness, over the years, we have become pretty good at knowing when our hormones aren’t playing ball. When it comes to one of our biggest hormonal shifts, however, many women feel ill-prepared and ill-informed. And it makes sense, perimenopause is not discussed enough. Menopause can change many things (our mood, skin, libido, weight and energy levels can all be affected. Perimenopause can cause hair thinning, dryness, and slower regrowth due to hormonal fluctuations, particularly a drop in oestrogen and progesterone.
It may surprise you that many celebrity women, probably some whose hair you envy, have experienced hormonal hair loss or thinning.
Davina McCall has talked extensively about the effects menopause had on her life, including how dry and flat her hair felt during perimenopause.
Hollywood actresses Gabrielle Union and Drew Barrymore have spoken candidly about their perimenopause symptoms, including hair thinning. Barrymore went so far as to pull her hair extensions out on her talk show The Drew Barrymore Show while interviewing Pamela Anderson.
Menopause doesn’t discriminate and even the world’s richest women can suffer symptoms.
So, what did they do to counteract perimenopausal hair thinning? And can we emulate their methods, without breaking the bank?
I have had the opportunity to sit down with several trichologists, doctors and experts to pick their brains on what women really need to know about perimenopausal hair loss – it’s been insightful. Here is everything I think you should know…
Many women turn to scalp treatments, supplements, and gentle styling tools to protect fragile strands during perimenopause. The KEEO Genius Straightener is designed to minimise heat damage while maintaining healthy, sleek hair.
For starters, let’s make sure we’re clued up on what perimenopause actually is – and in order to understand what perimenopause is, we need to understand what menopause is. In short, menopause is the name given to the time at which women stop menstruating. This typically happens between the ages of 45 and 55 but can happen at any point in a woman’s life, affecting anyone who has periods.
Perimenopause is the term given to the time around you encounter menopause – because menopause does not just happen overnight. In the run-up to menopause (and for some time afterwards), our bodies go through hormonal fluctuations, bringing a plethora of side effects. Hot flushes, mood changes, reduced sex drive, muscle aches, weight changes, dry skin, headaches and sleep disturbance are all considered symptoms of perimenopause. Another effect? Hair thinning and hair loss.
Our hair growth and the speed of its cycle depend heavily on our hormones. While hormone levels are a complex thing to get your head around, the bottom line is this:
Higher oestrogen levels (a female hormone) tend to go hand in hand with thicker, fuller hair.
The androgen (male hormone) DHT plays an important role in healthy hair growth on the body, but when it comes to the hair follicles on our heads, high levels of DHT are thought to lead to shrinkage of hair follicles, which can result in a shorter, thinner, weaker hair shaft and more frequent hair loss.
Progesterone (another female hormone) works to counteract the hair-loss-causing characteristics of DHT.
A healthy head of hair relies on the levels of these hormones being in sync and working in perfect unison.
When our bodies are perimenopausal, our hormone levels shift dramatically, disrupting the delicate balance that maintains healthy hair growth. As oestrogen and progesterone decline, the relative increase in DHT (dihydrotestosterone) can accelerate hair follicle shrinkage, leading to finer, weaker strands and slower regrowth.
Noticing more hair in the shower drain or on your hairbrush? While shedding 50–100 strands daily is normal, excessive hair fall may signal perimenopausal changes. It is perfectly normal to lose between 50 and 100 hairs from your head a day – but this varies from person to person. So what constitutes abnormal levels of hair loss?
If you’re noticing excessive shedding for over three months, bald patches, or thinning at the crown, consult your doctor or a trichologist for personalised treatment options.
Hair loss and thinning in women during perimenopause can have a psychological impact, severely affecting confidence. But styling tricks such as volumising haircuts, scalp massages, and anti-humidity products can help manage its appearance.
If you’re feeling down about increased hair thinning or loss, be sure to book an appointment with your GP before taking measures into your own hands. It is thought that HRT can also play a role in the impact of perimenopause on hair, but whether it betters or worsens the situation depends on the individual – your doctor is the only person who should advise you on this as a course of treatment.
Perimenopausal hair thinning typically starts at the crown and parting, rather than the hairline or temples, unlike male pattern baldness.
Tips, tricks and products abound, but the best approach is a combination of a healthy diet and exercise routine, hair care and, typically, some form of hormone replacement therapy.
Preventing hair changes in perimenopause
Prevention is usually better than cure, and that applies to perimenopausal hair loss. Here are a few things you can do to prevent hair changes in menopause:
Research Treatments
While most treatments for perimenopausal hair loss are still in their early stages of clinical research, some are rising in popularity, most notably microneedling and red light therapy. Before booking one of these treatments, it’s advised you speak with your GP and arm yourself with the information you need to know – and never try them yourself at home.
Microneedling is offered by many clinics as a treatment for hair thinning and hair loss. The treatment involves using many fine needles to create small punctures in the scalp, often with a derma roller. The theory is that creating some small wounds kickstarts the skin’s repair process, causing it to create an increased amount of growth factors. It is also used as a means to increase the absorption of topical hair loss treatments.
Red light therapy or LLLT is a newer treatment for hair loss that has piqued the interest of researchers. It is thought to work by using focused beams of red or near-infrared light to stimulate the hair follicles into producing healthier hair.
If your doctor has confirmed you might be experiencing perimenopause hair thinning or you want to prevent it as much as possible, making the following tweaks to your daily hair care routine may help.
1. Cleanse often
DHT, a hormone linked to hair thinning, can increase oil (sebum) production on the scalp. Excess sebum binds DHT to follicle receptors, leading to buildup that can block follicles and slow hair growth.
It is typically recommended to increase the number of times a week that you wash your hair, with some experts even recommending a daily cleanse. Look towards deeply cleansing shampoos that work to rid the scalp of oil build-up. L'Oréal Professionnel Shampoo is formulated with magnesium sulphate which effectively cleanses the scalp from sebum and is also thought to help reduce DHT levels on the scalp.
2. Hair growth serums
Hair growth serums can be hit or miss, but some ingredients are clinically linked to stronger, healthier hair. While no serum works miracles, the right formula can support follicle health and reduce DHT buildup. A small number of studies, for example, have shown that some ingredients help to inhibit DHT production in the scalp. Pumpkin seed oil is one of these ingredients, and it can be found in Follicle Boost Hair Density Serum. Along with retinol and lactic acid, the serum works to rid follicles of oil build-up and promote healthy hair and skin cell renewal.
3. Topical Treatments
Topical treatments target hormonal sensitivity in hair follicles, helping slow hair loss. Options include minoxidil (clinically proven for hair regrowth), caffeine-based treatments (stimulating blood flow), and anti-DHT serums. Speak to a trichologist to find the best solution for your hair type. It’s an individual process and one size does not fit all.
4. Strengthen hair
When it comes to heat styling, be as gentle as possible to minimise heat damage and breakage. Be sure to use a heat protectant and look towards kinder-to-hair tools that reduce tugging, like the KEEO Genius Straightener.
Beyond that, you might benefit from strengthening treatments that condition weak fibres. Act + Acre is a brand that specialises in scalp health and hair thinning. The Restorative Conditioning Mask uses an impressive combination of proteins, fatty acids and oils to nourish dry, fragile lengths and seal in moisture.
5. Be gentle on hair
If you are experiencing perimenopausal thinning, chances are your strands are feeling more fragile. It is therefore important that you be as kind to your hair as possible. Look to hair brushes that don’t tug (Wet Brush is one of my go-tos), silk pillowcases to reduce abrasion-related breakage (the ones from Slip are super luxurious) and avoid tight hairstyles that cause friction.
6. Fake It
Good quality hair extensions or even wigs can give you back your luscious locks, or at least the appearance of them. You can add length, disguise bald spots and play with different colours and styles without damaging your hair further. Extensions and wigs also give your hair a rest from colouring and styling, just make sure they aren’t too tight and aren’t pulling your hair.
Stress increases cortisol levels and androgen levels making hair follicles smaller and hair thinner and weaker. Managing stress through techniques like mindfulness, yoga, or therapy can help reduce its impact on hair health.
A great cut can also help disguise or minimise thinning hair. Soft long tousled layers can preserve thickness but typically shorter, one-length styles such as bobs and shoulder-length hair work better.
If you’re brave enough, a pixie cut can look fantastic on the right face, while a deep side parting creates volume and drama. Soft curls or small 1920s-style waves make the hair appear fuller and strategic highlights add texture. You can lean into the fineness of your hair with curtain bangs or a wispy fringe.
Hair accessories such as headbands or clips can also create a stylish look while hiding thinning areas.
The short answer is no. Changing your diet is unlikely to fully reverse hair loss. Even with a healthy lifestyle, most women will still need medical treatments such as hormone replacement therapy.
But it can help. A balanced diet rich in vitamins (like B-complex, iron, and zinc) and staying hydrated can help improve your hair and overall health and well-being. Combine this with regular exercise to manage other symptoms of menopause.
Yes, there are lots of hair-thickening shampoos around, with varying degrees of credibility.
Look for ingredients such as biotin, keratin, or caffeine that are designed to strengthen hair and stimulate the scalp. Choosing sulfate-free options can also minimize hair breakage and dryness. Remember to use moisturising conditioners and hair masks to prevent hair from drying out and becoming weaker.
Perimenopause typically begins in women aged 40 to 45 but can start in your mid-late 30s or as late as your mid-50s. The phase can last several years (typically 8-10) as the body transitions toward menopause. The average age for menopause in the UK is 51 but, again, it can occur earlier or later. Symptoms can also last for up to five years after your final period.
