Hair loss after menopause: what helps and what doesn't work today

You’re not alone in this journey

If you’ve started noticing more hair in your brush or a wider part since menopause, you’re not alone. Dealing with hair loss after menopause can feel overwhelming — there’s worry about thinning, changes in how your hair behaves, and the longing to feel like yourself again. This guide is here to acknowledge that ache, offer practical steps you can take today, and help you find real options that fit your life. While every person’s path is unique, there are common threads that can make a real difference.

To help you feel informed and hopeful, we’ll cover what tends to help after menopause, what to avoid, and how to build a plan that respects your body and your hair.

For more on how hair growth works and what science shows today, you can explore our related pages on Science, see real results in Results, and learn how our approach works in How It Works. When you’re ready to explore options, our Pricing page is a good next step.

What menopause-related hair loss looks like

Many people describe their hair as thinning more diffusely across the scalp, with a noticeable increase in shedding during brushing or showering. The hormonal shifts of menopause lower estrogen levels, which can alter the hair growth cycle and leave follicles more sensitive to androgens (the hormones that can contribute to thinning for some people). You might notice:

• A wider part or thinner crown over time
• Shorter, finer hairs filling in along the hairline
• More shedding than you’re used to
• Hair that feels drier or more brittle

These changes can be gradual, which makes it easy to worry that nothing will help. The good news is that there are practical steps you can take today that address both the health of your hair and the health of your scalp.

If you’re also dealing with hormonal changes or other menopausal symptoms, you might find it helpful to read about how hormones influence thinning in our related post What causes hair thinning in women: hormones, symptoms, and fixes. And if you’re curious about results you can achieve, see real-world outcomes in Results.

What helps: practical, compassionate steps

Here’s a practical plan you can adapt. It blends medical check-ins, lifestyle, and gentle treatments that many women find useful.

1) Start with a medical check-up to rule out reversible factors

Before blaming menopause alone, a quick medical check is empowering. Hair loss can be influenced by:

• thyroid issues
• iron deficiency or other nutrient gaps
• vitamin D levels
• certain medications or medical conditions

A clinician can order tests and guide you on correcting any deficiencies or medications that might be contributing to shedding. This is not a failure to manage menopause — it’s a smart step to rule out what you can fix with support from your health team.

If you want to dive deeper, see how medical factors fit into the bigger picture in our science resources Science.

2) Nourish your hair from within

What you eat matters for hair health. Practical dietary habits include:

• Regular iron-rich foods (especially if your iron levels are low)
• Vitamin D and B vitamins from a variety of foods or supplements if advised by a clinician
• A protein-forward approach, since hair is made of keratin (a protein)

Supplements should be taken under guidance, as not every supplement helps every person and some can interact with medications. Our practical guide on vitamins and hair loss can help you decide what might be worth discussing with your doctor.

3) Gentle hair care that respects your scalp’s needs

During menopause, hair can feel drier and more fragile. Gentle changes can reduce breakage and shedding:

• Use a mild, sulfate-free shampoo and a hydrating conditioner
• Avoid tight ponytails, braids, or heat-styling that pulls at the hair
• Allow hair to air-dry when possible; if you use heat, keep it at a lower temperature and protect the hair shaft with a leave-in product
• Consider a lightweight scalp massage to stimulate blood flow without tugging on strands

4) Targeted topical options that many find helpful

There’s a range of approaches, and what works best can depend on your situation. Two common, practical options are:

• Topical minoxidil: widely used for female-pattern hair thinning and can help slow shedding and promote regrowth in some people. It’s important to use it consistently for months to see meaningful results.
• Hormonal and antiandrogen considerations: for some people, clinicians explore scenarios like hormone-balanced therapies or other targeted approaches. These require medical guidance and aren’t a one-size-fits-all solution.

Alongside these, some people pair routine regimens with a scalp serum for convenience and scalp health. For example, many find value in a targeted scalp serum like Bomi Hair Labs Hair Regrowth Serum as part of a broader plan.

5) Procedures and therapies you might discuss with a pro

If you’re seeking more than at-home care, clinicians may discuss options such as:

• Platelet-rich plasma (PRP)
• Low-level laser therapy (LLLT)
• Professional hair regrowth strategies tailored to your pattern of thinning

These approaches require a consultation with a dermatologist or trichologist who can assess your unique situation and medical history.

If you want to explore the science behind how these options work, check our How It Works page and compare outcomes in Results.

6) Lifestyle rhythm that supports hair health

Beyond products, everyday habits influence shedding and regrowth:

• Prioritize sleep and stress management, since stress can temporarily affect the hair cycle
• Regular, safe exercise to support overall well-being
• Be mindful of nutrition and hydration, especially if appetite changes during menopause
• Consider how medications and supplements fit into your day and talk with your clinician about any concerns

7) What doesn’t usually help and why to avoid it

Some strategies may feel appealing but don’t deliver meaningful results for most people:

• Quick-fix crash diets that strip nutrients needed for hair growth
• Overwashing or harsh, stripping cleansers that dry the scalp
• Fad products with unproven claims or aggressive conditioning agents that irritate the scalp
• Expecting dramatic regrowth overnight—regrowth takes time and consistency with a plan

Realistic expectations and timelines

Hair growth is a cycle. After menopause, growth can slow, and shedding may remain noticeable for a period. With patience and a well-rounded approach, you might see slower shedding and healthier-looking hair within a few months, with more noticeable improvements after 6-12 months of consistent care. Everyone’s timeline is different, and combination strategies tend to work best for many people.

If you’re curious about what regrowth can look like in today’s options, you can explore real-world results in Results and compare approaches in How It Works.

Your next step: practical options you can start today

• Get a medical check to rule out reversible factors and align on a plan
• Begin a gentle hair care routine that reduces breakage and protects the scalp
• Consider an evidence-based topical option like minoxidil if appropriate for you, and discuss hormonal considerations with your clinician
• Gently incorporate a scalp-focused routine (such as a lightweight serum) if you want a simple daily step and feel it could fit your routine
• If you’re curious about a targeted option, you might explore Bomi Hair Labs Hair Regrowth Serum as part of a broader plan
• If you’re ready to explore more options, visit our Pricing page and start a conversation about what could work for you: https://bomihairlabs.com/pricing

If you're also dealing with hormonal influences that contribute to thinning, you might find it helpful to read What causes hair thinning in women: hormones, symptoms, and fixes, which can be a useful companion to this guide. You can find that post here: /blog/what-causes-hair-thinning-in-women-hormones-symptoms-fixes.

External resources to learn more

• National Institute on Aging / NIAMS: https://www.niams.nih.gov/health-topics/hair-loss
• American Academy of Dermatology: https://www.aad.org/public/diseases/hair-loss-and-balding/hair-loss-in-women
• Mayo Clinic: https://www.mayoclinic.org/diseases-conditions/hair-loss/sym-

A gentle closing with hope

Losing hair after menopause is emotionally real. The worry, the mirror-checks, and the longing to feel like yourself again are valid feelings. You deserve information that respects your experience and options that feel doable. You don’t have to face this alone, and there are steps—small and meaningful—that can add up to real differences over time.

When you’re ready to take the next step, you can explore options on our Pricing page. If you’d like to keep learning, you can revisit our Science and How It Works resources to understand the approaches behind the options, and see how others have progressed in Results. And if you want a simple, thoughtful addition to your routine, a targeted scalp serum like Bomi Hair Labs Hair Regrowth Serum can be one piece of your plan.

You’re doing important work by choosing to learn and to seek options that fit you. Your journey matters, and there is hope—and real steps—that can help you feel more confident as you move forward.

If you’d like ongoing gentle support, we’re here to help. When you’re ready to explore, visit https://bomihairlabs.com/pricing to see how we can tailor a plan that respects your pace and your goals.

Helpful Bomi Links

• Our Science
• How It Works
• Clinical Results

Trusted Research

• American Academy of Dermatology — Hair Loss Guide
• NIH Alopecia Resource
• Hair Loss Research (DermNet NZ)

Read More from the Bomi Notebook

• Natural Approaches for Women's Hair Regrowth That Really Work
• Hair Loss and Self-Esteem: Rebuilding Confidence with Practical Steps
• Sleep and hair loss: how rest affects regrowth and recovery today