Why Is My Hair Changing During Perimenopause? A Full Breakdown.

If you’re noticing more hair fall, thinning, or even a shift in texture during perimenopause or menopause, you’re not imagining it, and you’re definitely not alone. As a trichologist, I see this every day in clinic. These changes aren’t just about aging; they’re deeply connected to what’s happening internally, hormonally, nutritionally, and even emotionally.

In this blog, we’ll break down exactly why hair changes happen at this stage of life, from hormones and nutrient absorption to stress and gut health, and what you can do about it both internally and topically.

 

1. Hormones: The Root of the Shift

Estrogen and Progesterone: Hair’s Protective Hormones

Estrogen helps keep hair in its growth (anagen) phase for longer, contributing to fullness and shine. Progesterone, on the other hand, balances androgens (male-type hormones) that can shrink hair follicles. During perimenopause, both of these hormones start to decline, sometimes unpredictably, leading to:

• Shorter hair growth cycles
• Increased hair shedding
• Hair becoming finer and coarser
• Curly hair can become straighter and straight hair can become curlier
  
• Decrease in oil production can lead to a compromised skin barrier and transepidermal water loss.

 

The DHT Connection

With less estrogen to balance them, androgens like testosterone become more dominant. An enzyme called 5-alpha reductase converts testosterone into DHT (dihydrotestosterone) a potent androgen that miniaturise hair follicles in genetically susceptible individuals. This can lead to female pattern thinning, through the crown and frontal areas.

 

2. Nutrient Absorption: Why Diet Alone Might Not Be Enough

This is a piece that’s often overlooked, but it’s one of the most important.

Hormonal Shifts Affect the Gut

Estrogen supports the health of the gut lining and microbial balance. When estrogen drops, gut motility slows, the microbiome changes, and digestive efficiency drops. This makes it harder to break down and absorb nutrients like:

 

• Iron
• Zinc
• Vitamin D
• B12
• Essential fatty acids

Even with a healthy diet, these deficiencies can creep in and impact your hair.

Stomach Acid & Enzyme Decline

Many women produce less stomach acid as they age, especially under stress or if using medications like antacids. Without enough acid or digestive enzymes, key minerals like iron and calcium, and fat-soluble vitamins like A, D, E, and K, are poorly absorbed.

This leads to a situation where the body is under-nourished at the follicle level, even if calorie intake is sufficient.

 

Thyroid & Gut-Brain Connection

Perimenopause is a time when thyroid function can shift. Even borderline hypothyroidism can slow digestion and reduce nutrient uptake, leading to further fatigue and shedding.

 

3. Stress, Cortisol & Telogen Effluvium

Perimenopause can be emotionally intense, and chronic stress increases cortisol, which:

 

• Disrupts the gut lining
• Suppresses digestion
• Pushes hair follicles into resting phase (telogen) prematurely

 

This type of diffuse shedding is called telogen effluvium and is often misdiagnosed. The key is identifying and addressing the stressor (emotional, physical, or metabolic).

 

4. Texture Changes: Why Hair Feels Different

Even if you’re not shedding, you might notice your hair feels “off.” That’s because hormones don’t just affect growth, they affect the actual structure of your strands.

 

• Less estrogen = less scalp sebum = drier, rougher texture
• Lowered protein synthesis = weaker keratin = more brittleness
• Fewer essential fatty acids = dullness and frizz

 

It’s not your imagination, the hair you’ve always known might suddenly act completely different. That’s where both internal support and smart topical care come in.

 

5. Topical Solutions: What You Can Do for Your Scalp and Strands

Once we understand why the hair is changing, we can start to address it externally, supporting the scalp, stimulating follicles, and protecting the hair fiber.

Scalp Health: Supports Hair Health

Hair grows best from a healthy scalp. Support yours with:

 

• Barrier-repairing serums (like our Revitalise Serum)
• Anti-inflammatory plant oils (like our Nourished By Scalp Oil)
• Gentle exfoliants (like our Rejuvenate Dust)
• pH balanced Shampoos with gentle vasodilating properties (like our Stimulate and Strengthen or Hydrated Halo) 

 

Topical DHT Blockers

Plant-based ingredients like saw palmetto, pumpkin seed oil, and green tea extract (EGCG) have been shown to reduce DHT activity when applied regularly to the scalp.

 

These don’t replace internal balance, but they can offer an added line of defense if androgens are part of your picture.

 

Vasodilation for Blood Flow

Good circulation = better nutrient delivery to the follicle. Natural vasodilators like caffeine, peppermint, and rosemary  or even scalp massage tools can help encourage more blood flow where it counts.

 

Low-Level Laser Therapy (LLLT)

LLLT uses light wavelengths (usually red or near-infrared) to:

 

• Improve ATP (energy) production in cells
• Reduce inflammation around the follicle
• Extend the growth phase

 

It’s safe, non-invasive, and backed by clinical research for female pattern hair loss , especially when started early and used consistently.

 

Hair Care That Mimics Natural Composition

With drier, more fragile hair, we need to rethink what we’re using:

 

• Use shampoos that support the scalp barrier, not strip it
• Choose conditioners that mimic natural hair lipids, look for a  a balance of hydrating, strengthening and nourishing properties
• Avoid high-heat styling and harsh surfactants

 

The goal is to work with your hair, not fight it.

 

The Takeaway: It’s Not Just “Getting Older”

Hair changes during perimenopause are not just “bad luck” or “normal aging.” They’re the result of real, trackable changes in hormones, digestion, nutrient absorption, and stress physiology.

Once you understand what’s happening, you can begin to rebuild from the inside out and care from the outside in, with personalised topical support and strategic nutritional and lifestyle changes.

This is where science and self-care meet.

If you’re unsure where to start, I’m here to help. Whether it’s a scalp program, ingredient review, or simply understanding your hair’s new language, you don’t have to figure it out alone.