Tired of Menopause Hair Loss? See MDs’ 4 Home Remedies to Spark New Growth

Women in midlife know all about menopause symptoms, from hot flashes and insomnia to vaginal dryness. These are uncomfortable alright, but more visible side effects — like menopause hair loss — can be especially difficult to deal with.

But the reality is it’s quite common. A study in the journal Menopause found that up to 52% of women 50 and older experience signs of hair loss. We connected with several experts to learn why menopause hair loss occurs and what to do about it.

What causes menopause hair loss?

Changes in hormone levels often cause menopause hair loss, says Ross Kopelman, MD , a Cornell-trained hair transplant surgeon who regularly treats the condition.

“As women age and approach menopause, the levels of estrogen and progesterone decrease,” he explains. “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.” The result? Hair thins and you may notice sparse spots.

Low Estrogen Levels Can Be Linked To Thinning Hair: Here’s What Can Help

Genetics, general health and lifestyle also contribute to hair loss. 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.

Do all women experience menopause hair loss?

“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% 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.”

For instance, some women’s hair loss occurs slowly and doesn’t make a noticeable difference. In other cases, the hormonal imbalance can cause more severe side effects such as significant thinning along the partline and crown of the scalp.

Everything You Need to Know About Inherited Hair Loss: How to Treat It and Solutions

4 remedies for menopause hair loss

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:

1. Pause for peace and quiet

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 well-being, 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%. Participants meditated 30 minutes daily, five days a week to achieve these results. New to meditation? Check out our mindfulness for beginners advice to ease into the practice.

2. Try topical 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.”

The daily over-the-counter treatment is one of the top options 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.”

3. Boost your omegas

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 keep your scalp and hair healthy.

For instance, fatty acids like omega-3 and omega-6 have help with female pattern hair loss (FPHL). A Journal of Cosmetic Dermatology study found that older women who took a supplement containing omega-3 and omega-6 fatty acids daily for six months experienced reduced hair loss and increased hair density.

4. 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 include a cap, a chin strap and a light emitting diode (LED) display,” Dr. Streicher 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 does it take for menopause hair loss treatments to work?

The problem with hair regrowth is that it takes a minute. “It’s like watching paint dry,” says Bruce Dorr, MD, FACOG , senior medical advisor at Biote . “It typically takes a good six months after trying any of these treatments before we really start seeing changes in the hair.”

Since it takes so long for hair to grow back, Dr. Dorr 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.” Your doctor or a dermatologist can make personalized recommendations.

For more ways to prevent and reverse hair loss:

12 Best At-Home Hair Loss Remedies for Women Over 50

What Is Acute Telogen Effluvium? Learn How It Causes Hair Loss and How To Reverse It

Your Androgen Levels May Be Causing Hair Loss  — Here Are The Easy Ways to Fix It

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.