Ask the Experts- May 2026

Dear Red Hot Mamas,

Since I entered menopause at age 49, my hair has noticeably changed – it’s dry and thinning. Is this normal and what can I do about it? Thank you for any information you can provide.

Pamela

Dear Pamela,

Thank you for sharing your experience—hair changes like dryness and thinning are incredibly common during menopause and absolutely normal for many women. These shifts often stem from declining estrogen levels, which previously helped maintain hair follicle health, moisture, and growth cycles. As estrogen drops, hair can become drier, more brittle, thinner in texture, and even shed more noticeably (sometimes up to 20-30% more than pre-menopause).

The good news is there are effective steps you can take:

Gentle hair care basics:

• Switch to sulfate-free shampoos and conditioners designed for dry or thinning hair—look for ingredients like argan oil, coconut oil, or shea butter for hydration.
• Avoid heat styling and tight hairstyles; air-dry when possible and use a wide-tooth comb.
• Wash less frequently (2-3 times a week) to preserve natural oils.

Nutrition and supplements:

• Prioritize protein-rich foods (eggs, fish, nuts), biotin (in eggs, avocados), iron (spinach, lean meats), and omega-3s (salmon, walnuts) since deficiencies can worsen thinning.
• Consider supplements like biotin, collagen peptides, or a menopause-specific hair formula—but check with your doctor first, especially if you have thyroid issues (another common menopause culprit).

Medical options:

• Topical minoxidil (2% or 5% Rogaine) is FDA-approved for women and can slow loss while promoting regrowth in 60-70% of users.
• If androgen levels are high (check via bloodwork), low-dose spironolactone might help.
• Hormone therapy (estrogen or combined) can make a noticeable difference for some by restoring balance—worth discussing if your symptoms align.

Start a simple tracking log of your hair over 3 months alongside these changes, and follow up with your clinician for blood tests (thyroid, iron, vitamin D, hormones) to rule out overlaps. You’re taking a smart step by addressing this early—many women see improvement with consistent care.