What role does nutrition play in hair health during menopause?

Nutrition plays a bigger role in menopausal hair health than many women realize.

While hormonal changes, especially the drop in estrogen and progesterone, are a primary driver of thinning hair during menopause, poor nutrition can make hair loss worse.

Here is how nutrition factors in:

1. Key nutrient deficiencies can contribute to thinning

Inadequate intake of certain nutrients has been linked to hair shedding and thinning, including:

Iron
Zinc
Protein
Biotin
Other essential vitamins and minerals

Iron and zinc deficiencies are particularly common, especially in vegetarians or women with a history of heavy periods. However, more is not always better. Excess amounts of certain nutrients like selenium or vitamins A and E have also been linked to hair loss. Balance is key. You can read more about nutrition and hair loss in our guide here: How to Deal with Menopause Hair Loss - Losing It

2. Omega 3 fatty acids may support healthy hair

At Alloy, we often highlight that foods rich in omega 3 fatty acids may help promote healthy hair growth during menopause. These include:

Sardines
Salmon
Mackerel
Eggs
Dark leafy greens
Nuts More on this here: Omega 3 and Hair Loss

3. Nutrition is one piece of the puzzle

If you have ruled out poor nutrition and other causes like thyroid issues, stress, or illness, then menopause related hormonal changes are often the main factor.

In those cases, treatments like minoxidil, anti androgens, or even hormone therapy may be considered. We offer options like oral minoxidil here at Alloy: Oral Minoxidil

Low-Dose Oral Minoxidil

$33

(30 days of treatment)

Best for women experiencing hair thinning or loss

Start Now

If you are unsure whether nutrition is contributing to your hair thinning, taking our online assessment can help you determine your best next steps: Online Assessment

Find Your Plan

Hair changes during menopause are incredibly common, and you are not alone. Supporting your body with balanced nutrition is a great foundation, and we are here at Alloy to help you explore the rest of your options if you need them.

This answer was created using the following resources: