7 Ways To Reverse Menopause Hair Loss After 50 and Encourage Healthy New Growth
Doctors reveal what really works and how soon you may see results
Key Takeaways
- Start with stress control: yoga, meditation, exercise reduce cortisol levels and shedding
- Use proven options: minoxidil, fish oil, scalp massage and laser treatments support growth
- Work with your doctor: test nutrient levels, treat thyroid issues and track your results
Notice your hair feels less full than it used to? By age 50, research in the Journal of the American Academy of Dermatology suggests that about 40 percent of women experience diffuse thinning over the top of the scalp—also known as female pattern hair loss (FPHL). A top culprit for this type of hair loss: Menopause. As estrogen levels drop, hair growth may slow. Here’s everything you need to know about how to boost your hair health and encourage thick, healthy new growth.
What causes menopause hair loss?
“As women age and approach menopause, the levels of estrogen and progesterone decrease,” says Ross Kopelman, MD, a Cornell-trained hair transplant surgeon who regularly treats hair loss. “These hormones play a crucial role in maintaining hair growth. So when their levels drop, hair growth slows down and the hair can become thinner.”
Genetics, general health and lifestyle also contribute to hair loss during menopause. So, too, can certain medical conditions. “For instance, if someone has hypothyroidism, the lack of thyroid hormone can further impair hair growth, making hair loss more noticeable,” Dr. Kopelman says.
Woman's World Answers
Do all women experience menopause hair loss or hair thinning? “Everyone’s different,” says Lauren Streicher, MD, a board-certified ob-gyn and Midi Health Medical Director of Community Education and Outreach. “We know that while 100 percent of women are going to stop making estrogen, the impact of that and the symptoms that someone experiences are going to be very, very different.”
How to reverse menopause hair loss: 7 easy remedies
The good news is menopause hair loss can be treated, particularly when caught in the beginning stages. “Early intervention can help manage the condition more effectively and potentially slow down the hair loss process,” Dr. Kopelman says.
Here, four expert-approved remedies that help restore your healthy hair:
Make time to unwind
When your stress levels remain high, Dr. Kopelman says they can make menopause hair loss worse. The higher the amount of the stress hormone cortisol flowing through your body (including your follicles), the more likely you are to experience hair loss, according to research in the Journal of Drugs in Dermatology.
Thankfully, minimizing stress can make a big difference. “[Activities] like yoga, meditation and regular exercise can help manage stress and promote overall wellbeing, which can positively impact hair growth,” Dr. Kopelman explains.
In fact, a study in Psychosomatic Medicine concluded that regular meditation reduced the amount of cortisol in hair by up to 25 percent. New to meditation? Check out our mindfulness for beginners advice to ease into the practice.
Try Minoxidil
Minoxidil (brand name Rogaine) is a medication originally developed to treat high blood pressure. Those who first used it noticed a surprising side effect––increased hair growth. So Dr. Streicher says scientists “came up with a topical version that could be applied to the head either as a foam, drops or another formulation.” Dr. Streicher says oral versions are also available (and they’re less messy and easier to keep up with).
The daily over-the-counter treatment is one of the gold standard treatments for menopause hair loss. “If you use it consistently over time, it will definitely increase hair growth,” Dr. Streticher says. “But there are a couple of caveats. One is that you need to be prepared to lose hair before you grow it. There’s a shedding period before any new growth occurs and that freaks some people out. Second, is that the only way it will continue working is if you keep up with it.”
Correct a nutrient shortfall
While most menopause hair loss is hormonal, it can be exacerbated by nutritional deficiencies. Dr. Kopelman’s advice: “Ensuring a balanced diet rich in vitamins and minerals, particularly iron, vitamin D, biotin and zinc.” Most folks get enough of these nutrients in their regular diets. But if your doctor determines you’re deficient, they might recommend one or more dietary supplements to help reverse a nutrient shortfall and prevent hair loss. One supplement to consider: Bomme Root Renewal, which contains biotin, zinc and a botanical complex called BLH308™ to support thicker hair.
Supplement with fish oil
In a Journal of Cosmetic Dermatology study, when women with hair loss began taking a supplement that included 460 mg of fish oil daily, nearly 90 percent reduced hair shedding and 86 percent reported growing thicker hair within six months. And the effects of the omega-3-rich supplement kick in quickly. A study in the International Journal of Molecular Sciences suggests taking fish oil daily may help begin pushing hair into its active “anagen” phase of the hair growth cycle in just 14 days. (Discover how much omega-3s you need per day.)
Spritz with cinnamon
In a lab study published in Scientific Reports, hair follicles exposed to cinnamic acid (a key compound in cinnamon) produced hair strands that were around 25 percent longer than untreated follicles. The findings align with earlier research that suggests that cinnamon compounds may boost blood flow to the scalp, keeping hair in the growth phase longer. Simply steep three cinnamon sticks in hot water, let cool, then pour into a spray bottle and mist your scalp once daily.
Try a scalp massage
Scientists reporting in ePlasty found that when people used a scalp-massage device designed to mimic a fingertip massage for four minutes daily, their hair grew in around eight percent thicker. Researchers suspect that by gently stretching the scalp, a massage coaxes follicles into producing thicker strands.
You can mimic the effects simply by using your fingertips to firmly massage your scalp in small, circular motions. Tip: Boost the benefit by massaging a rosemary hair mask—which supports healthy growth and may reduce breakage—into your scalp and hair. One to try: Nécessaire Rosemary Leave-in Mask.
Consider low-light laser therapy
Another treatment that can effectively reduce menopause hair loss is low-light laser therapy (LLLT). “These are over-the-counter devices you buy that are either a headband or cap, to be used for a few minutes three times a week,” Dr. Striecher says. “They’re very pricey, but there are clinical trials that show people who use them consistently experience improved hair growth.”
A study in the Journal of Cutaneous and Aesthetic Surgery, concluded that LLLT provided a safe and effective treatment for female pattern hair loss. Plus researchers found that when combined with topical minoxidil, the effects of LLLT were even more noticeable. One to try: iRestore Essential Laser Hair Growth System.
Note: LLLT requires you to follow a daily protocol like minoxidil. You’re less likely to experience positive results if you don’t follow the instructions and fail to apply the treatment regularly.
How long do menopause hair loss treatments take to work?
“It typically takes a good six months after trying any of these treatments before we really start seeing changes in the hair,” notes Bruce Dorr, MD, FACOG, senior medical advisor at Biote. Since it takes time, he recommends trying one treatment at a time. “If you start too many therapies [and begin seeing an improvement], you won’t know which one is necessarily working.”
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