Thinning Hair and Hair Loss in Menopause

What… the Menopause?

Each week we spotlight an unexpected and frustrating symptom of menopause that no one warned you about. Because menopause is more than just hot flashes and missed periods.

This week’s spotlight: Hair Thinning and Loss

What’s going on?

If you’ve noticed more hair in the shower drain or your ponytail feeling slimmer, you’re not imagining it. The decline in estrogen and progesterone during perimenopause and menopause shifts the balance toward androgens (male hormones), which can shrink hair follicles and shorten the growth cycle. The result: hair becomes finer, grows more slowly, and sheds more easily. Add in stress, thyroid changes, nutrient deficiencies, or genetics, and hair loss becomes one of the most distressing symptoms of this transition.

You’re not alone.

Up to 50% of women experience noticeable hair thinning by age 50, and the menopause transition is often when it accelerates. And it’s not just about vanity! Our hair is tied to our identity and confidence, so changes can feel emotionally overwhelming. But it’s not all hormonal. There may be many other reasons for hair loss during this transition.

What can you do?

The first thing is to look for the root cause.

• Is it genetics? Have you always had thinner hair or is it truly thinning now? Did your mother or grandmother experience hair loss around menopause?
• Is it hormonal? It’s not always just a lack of hormones, but sometimes an imbalance. Check estrogen, progesterone, and testosterone. If testosterone is too high, it can create more DHT (a metabolite of testosterone) that directly shrinks hair follicles. Minimizing DHT production can help. Don’t forget thyroid function too. Hair loss is a common symptom of hypothyroidism. Get a full thyroid panel that includes free T3, free T4, thyroid antibodies, not only TSH (Thyroid Stimulating Hormone) alone.
• Could it be nutrient deficiencies? Low B vitamins, iron, zinc, folate, vitamin D3, and B-12 can all play a role.
• Is it linked to gut health, infections, illness, or stress? Cortisol spikes can push hair into the shedding phase.

Once you’ve ruled out root causes, here are some practical steps:

• Check your hormones. Work with a practitioner to test and address imbalances. Download my free lab test guide.
• Nourish from within. Prioritize protein (1g/lb of desired body weight daily split into multiple times a day) and consider a hair supplement that includes B vitamins, zinc, iron, folate, curcumin, black cumin seed, saw palmetto, biotin, ashwagandha, and silica. I use Fully Vital vitamins (use code ZORA15 at fullyvital.com). I also take black cumin seed oil straight up.
• Topical support. You can try natural approaches like rosemary oil, dermarolling, or serums. Right now I’m testing OneSkin’s hair serum (OS-01 hair peptide scalp serum) and taking before/after photos at 6 months. So far, 3 months on, my hair feels healthier. (Try it with me for 20% off here: OneSkin)
• Be gentle. Use a bamboo brush (yes, brush 200 times!) and avoid harsh dyes, poor-quality hair products, and excessive heat.
• Boost blood flow. Massage your scalp, exfoliate to remove dead skin cells, and use tools like red light therapy. I use the FlexBeam (use code ZORA at recharge.health) to stimulate circulation.
• Learn more. For a deep dive on causes and solutions, listen to my podcast episode with Faraz Khan, where we talk all things thinning hair and how to fix it.

What worked for me?

I rotate strategies and layer them over time. Right now, I’m definitely optimizing my hormones including my thyroid. I test regularly. I am taking supplements like the Fully Vital Thick Hair Vitamins, topical serum from One Skin, black cumin seed oil, and red light therapy with a Flexbeam. It’s not a quick fix. You need at least 2–3 months to start seeing differences and 6 months to really know if something works.

Want to learn about more strange symptoms that can show up during the menopause transition? Check out this article for a deeper dive or for a quick recap, watch this Instagram reel. 

And if you’ve ever felt these symptoms, hit reply or tell us your story in our free Facebook group Biohacking Menopause. You just might help another woman feel seen.