If you’ve noticed more hair in your brush, or your pony tail feels thinner lately, you’re not alone. For many women, perimenopause brings changes in hair texture, thickness, and growth — often leaving us wondering what’s happening and how to stop it. The truth is, midlife hair loss is incredibly common, but it’s not something you just have to accept.

Why Hair Thins in Midlife

Hair growth is hormonally driven — and when estrogen dips in perimenopause and menopause, that balance shifts. Estrogen keeps hair in its growing phase, while androgens (like DHT) shorten it, leading to earlier shedding. 

But hormones aren’t the only factor. Midlife hair thinning can also be triggered by:

Thyroid issues: A sluggish thyroid can slow metabolism and hair growth, leaving strands brittle and sparse. Common clues include fatigue, feeling cold, dry skin, constipation, or thinning outer eyebrows. If several sound familiar, get your thyroid checked.

Low ferritin (iron stores): Even without anemia, low ferritin limits oxygen to follicles, slowing growth. Look for fatigue, shedding around the crown or temples, brittle nails, dizziness, or restless legs — all signs your body needs more iron.

Protein deficiency: Hair is made of keratin, a protein. If your intake is low, your body prioritizes organs over hair. You might see increased shedding, slower muscle recovery, peeling nails, or constant carb cravings — all clues your protein needs a boost.

Stress and cortisol: Chronic stress keeps cortisol high, disrupting the hair cycle and causing shedding (telogen effluvium). You might feel “wired but tired,” wake at 3 a.m., or notice new breakouts, belly fat, or thinning hair — all signs your body needs rest and recovery.

Nutrient gaps: Low vitamin D, zinc, B vitamins, or essential fats affect scalp health and follicle strength. These deficiencies can show up first as fatigue, brittle hair, or dull skin — your body’s early request for replenishment.

Medications: Some antidepressants, blood pressure meds, and even hormone therapies can cause or worsen shedding. Tracking symptoms and labs with a knowledgeable provider helps distinguish side effects from natural hormonal changes.

The Problem with Quick Fixes Like Minoxidil

Many women turn to the heavily-marketed Minoxidil — the active ingredient in Rogaine — but let's talk about side effects first. Minoxidil was originally developed as a blood pressure medication, and its hair-growth effects were discovered entirely by accident. Today, it’s one of the most common over-the-counter treatments for thinning hair. It works by dilating blood vessels in the scalp and stimulating follicles to stay in their growth phase longer.

So I'm not sure that Minoxidil works or doesn't work, but like most medications, it doesn’t address why your hair is thinning in the first place. It can’t correct hormonal imbalances, nutrient deficiencies, or chronic stress — the real drivers of midlife shedding. Once you stop using it, that extra stimulation fades and the new hair often falls out again, sometimes more noticeably than before.

The side effects are also worth paying attention to. Because Minoxidil changes circulation and acts systemically, even though it’s applied topically, many women experience scalp irritation, itching, redness, flaking, or a burning sensation. Some notice increased shedding in the first few weeks (as old hairs are pushed out by new growth), which can be alarming. More concerning are reports of dizziness, rapid heartbeat, low blood pressure, fluid retention, and unwanted hair growth on the face or body — all signs that the drug is being absorbed beyond the scalp. In rare cases, it can trigger contact dermatitis or allergic reactions due to alcohol or propylene glycol in the formulation.

The other issue is dependency: you have to use it indefinitely to maintain results. The moment you stop, hair often reverts to its previous state, or worse, you experience rebound shedding. For women aiming to age well naturally, that kind of constant reliance on a synthetic vasodilator simply doesn’t align with a long-term, whole-body approach to beauty and health.

Gentler, Evidence-Based Alternatives for Hair Growth

The good news? You don’t need to rely on pharmaceutical stimulants to see improvement. Once you understand what your scalp and follicles actually need, you can support hair growth in ways that feel nourishing, not depleting.

1. Rosemary Oil:
Clinical studies have shown that rosemary essential oil can perform as well as 2% minoxidil over several months — without the irritation or dependency. Rosemary increases circulation to the scalp, delivering oxygen and nutrients to follicles while reducing inflammation and DHT buildup (a hormone linked to hair thinning). A few drops diluted in a carrier oil, massaged into the scalp 3–4 times per week, can work wonders over time.  I have not tried this yet, but it does get thumbs up from my crunchie fans and it's not super expensive. 

2. Maya Chia Powerfol: 
This product is designed to target multiple causes of midlife hair thinning — not just stimulate growth. It blends DHT-blocking botanicals (like saw palmetto and red clover), scalp-nourishing peptides, caffeine, and adaptogens to help rebalance the hair growth cycle, strengthen follicles, and calm inflammation at the root. Unlike single-ingredient oils, Powerfol takes a multi-pathway approach: improving circulation, supporting scalp health, and protecting follicles from stress and hormonal shifts — helping hair feel fuller, stronger, and more resilient over time. I'm a big fan of Maya Chia, as their products are squeaky clean beauty and incredibly efficacious. This is no exception, has won countless awards and is a big reason my hair looks as good as it does at 54. Pricing starting at $72. Use code Silver15 for 15% savings.

3. Scalp Massage:
Consistent scalp massage helps improve blood flow and oxygenation to the roots, gently stimulating growth without chemicals. Think of it as strength training for your follicles — it conditions the tissue, relaxes tight fascia, and can even lower stress hormones like cortisol, which play a direct role in hair loss. I do this regularly in the shower when I wash my hair. I just spend an extra 2-3 minutes massaging my hair in the shampoo phase, which feels heavenly. 

4. Red Light Therapy:
Low-level laser or red-light therapy has strong evidence for reactivating dormant follicles by increasing cellular energy (ATP) production. It’s non-invasive, safe for daily use, and works particularly well when combined with proper nutrition and stress reduction.

5. Protein and Minerals:
Hair is made of keratin, so optimizing protein intake — about 1.6–2.0 g/kg of body weight for midlife women — is foundational. Pair that with minerals like zinc, iron, and magnesium for follicle strength, and omega-3s or collagen-rich foods for elasticity and shine.

6. Balance Hormones and Reduce Stress:
Nothing will grow if your body thinks it’s in survival mode. Supporting your adrenals, getting adequate sleep, managing stress, and working with your doctor to balance thyroid, estrogen, and progesterone levels can restore your natural hair cycle from the inside out.

When you combine these strategies, you’re not just chasing hair growth — you’re restoring harmony to the systems that support it. That’s what makes this approach sustainable: no dependency, no rebound shedding, just consistent nourishment for stronger, shinier, fuller hair over time.

What to Talk to Your Doctor About

If your hair is thinning, don’t just reach for another supplement. Start by gathering data. Ask your doctor (or a functional medicine provider) to run a comprehensive blood panel that includes the following:

• Ferritin and iron panel – to check for low iron stores, even if your hemoglobin looks “normal.”

• Thyroid panel – including TSH, Free T3, Free T4, and ideally Reverse T3 and thyroid antibodies (TPO, TgAb).

• Sex hormones – estradiol, progesterone, testosterone (total and free), and DHEA-S to identify imbalances.

• Vitamin D, B12, zinc, magnesium, and omega-3 index – to spot common nutrient deficiencies that affect hair growth.

• Cortisol (AM and PM or a saliva panel) – to understand how stress may be impacting your body’s ability to repair and regrow.

If you’re on medications, bring them up too. Certain antidepressants, thyroid medications, and beta-blockers can contribute to shedding — and small adjustments might help. The goal isn’t just to stop the loss; it’s to uncover why it’s happening.

Optimize Your Nutrition to Stop Shedding

You can’t build strong hair without the raw materials — protein, minerals, and healthy fats. Aim for at least 110–130 grams of protein per day (about 1.6–2.0 g/kg body weight) from sources like grass-fed meats, wild fish, eggs, Greek yogurt, and legumes. Pair that with collagen-rich foods like bone broth and vitamin C–rich produce (tomatoes, citrus, berries) to support your body’s collagen matrix from within.

Next, focus on iron and zinc, which are critical for follicle health. Shellfish, red meat, pumpkin seeds, and lentils are great sources. For vitamin D, spend 10–20 minutes in the sun daily (without sunscreen) and consider a high-quality D3 + K2 supplement. Essential fatty acids from salmon, sardines, walnuts, and flaxseeds help nourish the scalp and reduce inflammation that can impede growth. And don’t forget your gut: probiotic-rich foods like kefir, sauerkraut, and yogurt help improve nutrient absorption, which is crucial for hair health.

Bring Your Body Back Into Homeostasis

Hair growth is one of your body’s luxury functions — it thrives only when the basics are covered. That means managing stress, prioritizing sleep, and supporting your nervous system so your body can shift from “survival” to “growth” mode. Start with consistent sleep (7–8 hours per night), daily movement (strength training + walking), and stress modulation — deep breathing, yoga, time outdoors, or anything that grounds you.

Avoid overtraining and undereating, both of which spike cortisol and slow growth. Reduce inflammatory triggers (processed foods, alcohol, refined sugar) and balance blood sugar by eating protein with every meal. You might also explore scalp massage or red light therapy, which increase blood flow to follicles and signal regrowth naturally.

When you bring your body back into balance — hormonally, nutritionally, and emotionally — hair growth often follows. It’s not vanity; it’s a visible reflection of your inner health.

Summary: How to Support Healthy Hair Growth Naturally

1. Feed your follicles.
   Focus on a high-protein diet (at least 1g per pound of ideal body weight if you’re active), plus iron-rich foods like grass-fed beef, lentils, and pumpkin seeds. Add omega-3s from salmon, sardines, or flaxseed to reduce inflammation at the follicle level.

2. Balance your hormones.
   If your estrogen is dropping and androgens are rising, you may benefit from talking to your practitioner about bioidentical hormone therapy, or supporting your body naturally with phytoestrogens (like flax and fermented soy) and adaptogens (like maca or ashwagandha).

3. Reduce inflammation and stress.
   Chronic inflammation constricts blood flow to the scalp. Daily sun exposure, movement, grounding, breathwork, and good sleep are all underrated hair growth tools.

4. Support your scalp.
   Massage your scalp regularly to increase circulation, stimulate follicles, and relax the muscles that can constrict blood flow. Use clean, peptide-rich, or rosemary-infused serums (no parabens or silicones).

5. Check your styling habits.
   Avoid tight ponytails, harsh heat styling, and chemical dyes that inflame the scalp. Swap in a silk pillowcase and a gentle brush to reduce breakage.

The Bottom Line

Hair thinning in midlife can feel defeating, but it’s not inevitable — it’s information. Your hair is a mirror of your internal health. By understanding what’s driving the shedding — whether it’s hormonal, nutritional, or stress-related — you can take meaningful steps to restore balance from the inside out.

Start with lab work, nourish your body with real food, manage stress, and use products that support your scalp — not strip it. With consistency, patience, and the right support, your hair can absolutely recover its strength, shine, and vitality.

That's my take on hair loss and steps you can take to stop shedding and start regrowth. What surprised you? What do you have questions about? Drop me a note in the comments 👇

✨ Let’s age well, naturally. Together.

x
Juliana

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