Preventing and Reversing Perimenopausal Hair Loss

You’re halfway through your Everything Shower, blissfully enjoying the smell of your shampoo and that feeling of squeaky-clean scalp, when you look down and notice the drain. You peer closer, a sinking feeling in your stomach. Is that really…?

And it is. There’s more hair in the drain, more than usual in your brush, and maybe you’re noticing your parting getting a little wider too.

For many of us, our hair is an integral part of our self-confidence, it’s a part of our identity, and experiencing hair loss can be an uncomfortable shock, particularly if you’re not sure why it’s happening in the first place. But for women it can be more common than you might think. Hair thinning and shedding is a common symptom of hormone fluctuations, not necessarily perimenopausal, but for today it’s this period in a woman’s life we are focusing on.

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But first: what actually is perimenopause?

Perimenopause is the phase leading up to menopause, when the ovaries gradually produce less oestrogen and progesterone. It can begin in your late 30s or 40s and last anywhere from a few years to over a decade. Menopause itself is officially marked when you’ve gone 12 months without a period, and perimenopause is the delightful hormonal rollercoaster before that happens.

During this time, hormone levels fluctuate unpredictably which is what causes a range of physical and emotional symptoms, including - you guessed it - changes to your hair.

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How do I know if I’m going through perimenopause?

Not sure if you’re in perimenopause? Here are some of the tell-tale signs. 

N.B. If you are younger than expected and experiencing these, chronic stress and other conditions can compromise your hormone levels, and this should be thoroughly explored. DUTCH panels (dried urine testing for complete hormone analysis) provide the most  comprehensive overview of what all of your hormones are doing and can be ordered via our testing portal here. And you can always contact us for more information at info@lieblinghealth.com.

• Irregular periods – cycles may become shorter, longer, heavier, or lighter.
• Hot flushes & night sweats – sudden waves of heat and/or excessive sweating.
• Mood swings & anxiety – changes in hormones can impact mood stability.
• Sleep disturbances – difficulty falling or staying asleep. Early waking is often a sign of falling progesterone levels. 
• Brain fog & memory lapses – struggling to recall words or stay focused.
• Skin & hair changes – dryness, thinning, and/or increased hair shedding.

If you’re experiencing several of these, chances are that you are starting to shift into perimenopause.

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So how does this all lead to hair loss? 

Perimenopausal hair loss isn’t usually dramatic clumps of hair falling out overnight. Instead, it tends to creep up in subtle ways:

• Thinning at the crown or widening of your part
• More hair shedding than usual, especially when washing or brushing
• Changes in hair texture – hair may become finer, drier, or more brittle
• Slower hair growth – new hairs may take longer to grow back
• Increased facial hair – as scalp hair thins, some women notice more peach fuzz or coarse hairs on the chin

It all comes down to hormones and their effect on hair follicles.

1. Declining Oestrogen & Progesterone. Both of these play a key role in hair growth by keeping follicles in their growth phase (anagen). As these hormones decline, hair spends less time growing and more time shedding.

2. Increased Androgen Sensitivity. As oestrogen levels drop, androgen hormones (like testosterone) become more dominant. Some women are genetically sensitive to these changes, leading to a form of hair thinning similar to male pattern baldness, known as androgenic alopecia.

3. Increased Cortisol (Stress Hormone). Perimenopause is often a stressful time, and high cortisol levels can push hair into the resting phase (telogen), triggering excessive shedding (telogen effluvium).

4. Thyroid Imbalances. Fluctuating oestrogen can impact thyroid function, and an underactive thyroid (common in midlife) is closely linked to hair loss.

5. Nutrient Absorption Changes. Hormonal shifts can affect digestion and absorption of key hair-supporting nutrients, such as iron, zinc, and B vitamins.

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How can I manage perimenopausal hair loss?

While you can’t stop hormonal changes (as much as  I’m sure we’ve all wished to at times!), what you can do is take steps to support your hair health. Make small changes to your diet that will focus on supporting your body with the nutrients it needs, and keeping your blood sugar balanced. 

1. Prioritising Protein
Hair is made of keratin, which requires an optimal protein intake. Aim for 1.8-2g of protein per kilogram of your bodyweight. 100g of chicken breast contains 27g protein as an example, whereas a 100g tofu contains 8g protein, and a medium egg contains 6g. You might want to have a look at your primary protein sources to check you are meeting your needs. 

• 3 Ingredient Cottage Cheese Pancakes by Big Man’s World- Fab to prep in a batch. I like to add chopped fresh herbs to the batter and serve with pesto, tzatziki or smoked salmon.
• Easy Chicken Gyros by Hungry Happens - baked in a loaf tin, these are effortless! You can vary the spices used easily too. Serve with rice, potatoes or in a wrap with steamed vegetables, salad and a delicious dip. 
• Gremolata Salmon by Lena’s Kitchen - I love the addition of the vibrant fresh sauce to cut through the naturally oily salmon. Such a crowd pleaser and again very low effort (you can make the sauce by blending everything in a food processor!)

2. Balancing Blood Sugar
High blood sugar spikes can increase inflammation and stress hormone levels, exacerbating hair loss. Focus on whole food carbohydrates and good amounts of fibre in addition to your protein intake to keep levels stable. Try to have savoury foods in the morning to manage hunger cues. More information on blood sugar regulation can be found here.

• Chicken Crust Pizza by The Peachie Spoon. The issue with pizza is usually the relative amounts of carbohydrates from the base to the protein + fibre of the toppings (not enough to balance). Making a protein rich base then means you could pair this with a lovely crisp salad with some lentils, roasted beetroot and carrots for a wonderfully balanced meal. 
• Steak and Potato Hash by What Molly Made - this is a great one for using up leftover veg in the fridge, just mix and match whatever you have! And if you boil some potatoes at the beginning of the week they’ll get more balancing for your blood sugar the longer they are left cold! A brilliant meal at any time of day. 
• Protein Hot Chocolate - great for a lift in the afternoon if you can find you crave sweets then. 
  
  • Blend 1 cup hot milk of choice + 1 serving organic protein powder (see linked resources for recommendations) + 1 tablespoon raw cacao powder. Thin with a little hot water if needed and add cinnamon if you wish. 

3. Essential Nutrients for Hair Growth

Where hair loss has become an issue, and as a preemptive for perimenopause I suggest the use of the Megi Wellness Hair Growth Complex. It is clinically proven to prevent loss + recover hair growth. 

• Iron & Ferritin – low levels are linked to hair shedding. Your best sources are liver and red meat. Small amounts of non-heme iron can be found in lentils, molasses and spinach.
• Omega-3s – reduce inflammation and support hair follicles. Found in small oily fish (sardines, mackerel, anchovies, salmon, herring and trout). Plant forms found in chia and hulled hemp seeds, cold pressed flaxseed oil and walnuts. 
  
  • I would always encourage supplementation with a high quality small fish derived or krill derived omega 3. 
• Biotin & B Vitamins – promote keratin production and follicle strength. Found in eggs, nuts, seeds and whole grains.
• Zinc & Magnesium – help balance hormones and support follicle function. Found in lamb, oysters, pumpkin seeds, almonds, and dark leafy greens.

4. Supporting Gut Health
A healthy gut is crucial for absorbing hair-boosting nutrients. Incorporate a diverse array of whole foods for prebiotic fibre. Aim for 30 different vegetables, fruits, nuts, seeds, spices, herbs, pulses, legumes, whole grains a week. Top up bacteria levels with probiotic foods like kimchi, sauerkraut, kefir and natural yoghurt.

5. Hydration
Dehydration can lead to a dry scalp and brittle hair. Work out your needs by multiplying your bodyweight in kilograms by 0.04 and then bump up your absorption by using electrolytes. I recommend Oshun! 

For more information on nourishing your body through perimenopause, you can also read my previous blog post here. 

6. Lifestyle changes

It can often be the key element that we don’t usually invest in that makes the biggest difference.

• Switch to a gentle, sulphate-free shampoo and conditioner – If your hair feels drier or more brittle than usual, your shampoo could be doing more harm than good. To support hair growth and keep strands strong, I recommend Megi Wellness Growth Stimulating Shampoo and Fortifying + Deep Nourishing Conditioner. They’re formulated specifically for thinning and fragile hair, and contain active ingredients that are scientifically proven to stimulate hair growth and reduce shedding. They’re also enriched with Biotin, Caffeine, Vitamin B5, and Vitamin E, which work together to strengthen hair, boost hydration, and create an ideal scalp environment for healthy hair growth.
  
• Be kind to your hair – Heat styling can weaken already fragile strands, so try air-drying when possible and go easy on the straighteners and curling wands. A little extra TLC goes a long way!
  
• Show your scalp some love – A simple daily scalp massage can work wonders for circulation and hair regrowth. Megi Wellness have you covered here too - they take it a step further with their Growth Stimulating Hair Serum, containing caffeine, peptides and Capilia Longa™, which can help to reactivate growth in dormant hair follicles. Just a few drops massaged in each day can make all the difference.
  
• Manage stress levels – We all know stress isn’t great for us, but it can also take a real toll on our hair. Whether it’s yoga, meditation, or simply getting outside for a walk, finding ways to lower cortisol levels can help reduce stress-induced hair shedding.
• Add extra support from the inside out - Megi Wellness Advanced Hair Growth Supplements contain AnaGain™ Biotin, Folic Acid, Horsetail & Selenium, proven to strengthen follicles, stimulate hair growth, and maintain the body’s building blocks to support healthier hair.

7. Supplementing for falling hormones

• Natural phytoestrogens – found in flaxseeds, organic non-GMO soy (milk, yoghurt, tofu and tempeh) and legumes. These plant-based compounds mimic oestrogen and may support hormonal balance.
• Hormone Replacement Therapy (HRT) – can help stabilise hormones and slow hair loss. Speak with your primary care physician, GP or an endocrinologist who can advise.
  
  • The work of Dr Lisa Mosconi is wonderfully thorough and enlightening on this. She has a variety of books well worth reading. 

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In conclusion

Finally, please do remember that although perimenopausal hair loss may start, you have a lot of power over whether it continues. Understanding the process means you can intervene, and the suggestions I’ve made here are incredibly effective for recovering any hair already shed, whilst also preventing further losses. 

If you’re struggling with perimenopausal hair loss, and you’d like some expert advice, please don’t hesitate to reach out. You can book a confidential quick consult with me here for an immediate discussion, or opt for the Liebling Health Hormones Package (call or email based), for personalised nutritional and lifestyle guidance over four sessions, in addition to any targeted supplements.