Hair Loss During Perimenopause: Why It Happens and What You Can Do

Noticing more hair in the shower drain or a widening part in the mirror? You’re not alone. Hair loss is one of the most frustrating and unexpected symptoms of perimenopause, and it can take a toll on confidence and self-image. While it’s normal to shed 50–100 hairs a day, many women in their 40s and 50s find that their hair becomes thinner, drier, or less resilient.

The good news? Understanding the causes can help you take back control and support healthy, strong hair as you move through the transition of perimenopause.

Why Does Hair Loss Happen in Perimenopause?

1. Hormonal Fluctuations
   Estrogen and progesterone support hair growth and thickness. As levels decline during perimenopause, hair follicles can shrink, leading to slower growth and more shedding. At the same time, relatively higher levels of androgens (male hormones like testosterone) may cause hair thinning at the crown or hairline.

2. Stress and Cortisol
   Perimenopause often overlaps with some of life’s busiest, most stressful years. Chronic stress elevates cortisol, which can disrupt the hair growth cycle and accelerate shedding.

3. Thyroid and Metabolic Shifts
   Thyroid imbalances and insulin resistance—both more common in midlife—can contribute to hair loss, dryness, and thinning.

4. Nutrient Deficiencies
   Iron, vitamin D, zinc, and protein are all critical for hair growth. Even mild deficiencies can make hair loss worse.

5. Inflammation
   Chronic low-grade inflammation (from poor sleep, diet, or stress) interferes with how your hair follicles function, reducing their ability to produce healthy strands.

Signs It May Be More Than “Normal Shedding”

• Thinning at the crown or widening part

• A receding hairline or patchy thinning

• Excess shedding after brushing or washing

• Brittle, dry, or slow-growing hair

If you’re experiencing sudden or severe hair loss, it’s important to rule out underlying issues like thyroid disorders, anemia, or autoimmune conditions.

What You Can Do to Support Hair Growth in Perimenopause

• Optimize Hormones: Hormone replacement therapy (HRT) can restore balance, reduce androgen dominance, and support healthy follicles.

• Nourish from the Inside: Eat a nutrient-dense diet with protein, leafy greens, omega-3s, and healthy fats. Consider checking labs for iron, vitamin D, and thyroid function.

• Reduce Stress: Practices like yoga, journaling, or meditation can help lower cortisol and support hair health.

• Support Your Scalp: Gentle scalp massage, low-level laser therapy, and certain topical treatments may improve blood flow and stimulate growth.

• Medical & Regenerative Options: Microneedling, PRP (platelet-rich plasma) therapy, or targeted medications may be effective tools for stubborn hair loss. Bonfire Women’s Wellness offers an oral medication specifically formulated for menopausal hair loss, and anyone in one of our hormone + metabolic programs has access to it.

The Bottom Line

Hair loss during perimenopause is common—but it’s not something you have to just “accept.” By addressing hormone balance, reducing stress, and supporting your body with the right nutrition and therapies, you can protect your hair and feel more like yourself again.

At Bonfire Women’s Wellness, we take a whole-person approach to perimenopause, including hair health, hormones, metabolism, and vitality.

👉 Schedule a consultation today and let’s create a personalized plan to help your hair—and your confidence—thrive.