Hair Changes During Perimenopause? 3 Instant Fixes for Thinning, Frizz and Brassy Grays

Ever noticed sparse spots in your hair or that your once-glossy grays have taken on a dull, brassy hue? Hormone changes during perimenopause and menopause may be to blame. The good news? Not all hair changes are bad, and there are things you can do to keep the locks you love looking their best. We spoke to dermatologists, hair experts and a celebrity hairstylist about the instant hacks that can help right now.

Why perimenopause and menopause cause hair changes

During perimenopause, the transitionary period leading up to menopause, and menopause, the official period when you’ve gone a year without a period, your hormone levels fluctuate and the ovaries start producing less estrogen. The result: hot flashes, mood changes and, yes, even hair changes, explains Aamna Adel, MBBS, MRCP, PgCERT, founder of Rhute and a consultant dermatologist specializing in hair loss across all ages.

“Estrogen plays an important role in supporting the hair’s growth cycle, fullness and density,” adds Kim Nichols, MD, FAAD, a Harvard-trained, board-certified dermatologist that treats both cosmetic and medical skincare concerns. “As estrogen levels fluctuate and eventually decline, hair may spend less time in its active growth phase. As a result, some women may notice their hair becoming thinner, drier, less dense or more prone to shedding. Aging itself also affects the hair follicles, so what we’re seeing is often a combination of hormonal changes, genetics and the natural aging process.”

Fast fixes for perimenopausal hair changes 

So, what are a few key hair changes you can expect? We asked dermatologists to break down what might happen and why, and hair experts for their best instant hacks to help.

Coarse hair or frizziness? Try an ACV rinse 

“Many women notice their hair feels different during this time, often drier, coarser or more wiry, and sometimes with a change in how much wave or curl it has,” explains Dr. Adel. “This happens partly because falling oestrogen is associated with subtle changes in the structure of the hair as it grows, and partly because the scalp produces less natural oil, so the hair isn’t as well lubricated and can feel rougher and more brittle.”

The fix: Amerah Underwood, co-owner and stylist at UMI Salon in New York City, offers an instant hack to make dry hair softer and smoother. “Finish your shampoo with a cool, acidic rinse,” she says. “Mix a tablespoon of apple cider vinegar (ACV) into a cup of water and pour it over your hair. Hormonal shifts make the hair cuticle rougher and more open, and the low pH snaps it flat so hair feels silkier and reflects more light. Follow with your conditioner as usual.”

If the texture change you’re noticing is more frizz, Antonio Velotta, New York-based celebrity hairstylist, has a tip. “Don’t keep brushing frizz,” says Velotta. “Press it down. I like to put a tiny amount of smoothing serum gently on the hair, blow dry it in and use a flatiron just at the frizzy parts (especially at the roots.)”

Thinning hair? Blow dry this way

“Hair thinning is very common during perimenopause and menopause,” says Debra Jaliman, MD, New York City cosmetic dermatologist and author of Skin Rules. “The hormonal changes can cause more hairs to enter the resting phase of the hair cycle and can shorten the amount of time that hairs remain in the growth cycle. Women may notice that their ponytail feels thinner and they see a widening of their part. Some women also notice increased hair shedding. The individual hairs can also become shorter and finer.”

The fix: “I like to blow dry the roots in the opposite direction where the hair falls,” says Velotta. “Pin it up and let it cool down.” He also says a volumizing dry shampoo can help, and recommends the b.pure Volume & Body Dry Shampoo ($3.00) if you’re looking for a Dollar Tree steal. 

Gray hair turned brassy? Try a shampoo trick

“Grey and white hair has lost its pigment (its natural colour), which makes it more porous and more prone to picking up tones from the environment. So things like sun exposure, mineral deposits in hard water, product buildup and pollution can leave it looking yellow or brassy,” says Adel. “Grey hair also tends to be drier, partly because the scalp produces less oil around this time, and drier, more porous hair holds onto those unwanted tones more easily. So it’s less about menopause directly and more about the nature of greying hair combined with everyday environmental exposure.”

The fix: Purple shampoo. Just “Don’t use purple shampoo straight,” says Underwood. “Mix a small amount into your regular conditioner and leave it on for two to three minutes. Gray hair is more porous during menopause, so it grabs pigment fast, and straight purple can leave it dull or lavender. The blend cancels the yellow while keeping the hair soft and bright.”

The bottom line on hair changes during perimenopause and menopause

Whether entering perimenopause or menopause has meant developing a new routine around your skincare, your sex life or even, yes, your hair, it can take some getting used to. But not all changes are bad, like getting to explore more curls than you used to have. And for the ones you don’t love, there are “hair hacks” that make an instant difference, helping you feel like yourself again.

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