10 Nutrients for Hair Health in Menopause

Menopause can lead to hair thinning due to hormonal changes, particularly the decline in estrogen and progesterone. These hormones impact hair growth, texture, and scalp health. To counteract these effects, nutrition plays a key role. Here’s a quick summary of the top nutrients for maintaining healthy hair during menopause:

• Protein: Builds keratin, strengthens hair, and prevents shedding.
• Iron: Supports oxygen delivery to hair follicles and prevents breakage.
• Vitamin C: Boosts collagen production and enhances iron absorption.
• Vitamin A: Promotes scalp hydration and cell renewal.
• B Vitamins: Improve hair growth, scalp health, and prevent thinning.
• Zinc: Supports follicle health and reduces shedding.
• Selenium: Protects hair from oxidative stress and supports thyroid function.
• Omega-3 Fatty Acids: Nourish hair, improve scalp hydration, and reduce inflammation.
• Copper: Strengthens hair structure and maintains pigmentation.
• Silicon: Improves hair strength, reduces breakage, and boosts collagen.

Quick Tip: A Mediterranean-style diet, rich in vegetables, fruits, whole grains, lean protein, and healthy fats, naturally provides these nutrients. If diet alone isn’t enough, consult a healthcare provider about supplements or treatments tailored to your needs.

Hair loss during menopause is common, but with the right nutrients and care, you can support stronger, healthier hair.

The Nutrients You Need To Reverse Thinning Hair After Menopause #thinninghair #menopause #hairloss

1. Protein

Hair is mostly made up of keratin, a protein whose production is directly tied to the amount of protein in your diet. As the Marion Gluck Clinic puts it:

"Keratin is a protein and is the building block of your hair, and whilst it is not directly found in food, its production is directly affected by how much protein is in your diet."

Supports Hair Growth and Strength

When your protein intake is too low, it can disrupt hair production, leaving your strands weaker and more prone to falling out. Protein in your diet supplies the amino acids your body needs to create keratin and collagen. Keratin, in particular, is rich in cysteine (10–17%), an amino acid that relies on methionine for its synthesis .

Helps Prevent Hair Loss During Menopause

Menopause can reduce your body’s ability to produce keratin and collagen, making protein consumption even more important for maintaining strong hair and healthy follicles . This is especially relevant since hair loss affects 20% to 60% of women before they turn 60. To support hair health, aim for the recommended daily allowance (RDA) of approximately 0.8 grams of protein per kilogram of body weight. For instance, an active woman might need 54–70 grams of protein each day . Now, let’s look at the best food sources for meeting these protein needs.

Best Food Sources for Protein

For vegetarians and vegans, it’s a good idea to aim for 45–50 grams of protein at breakfast, as plant-based proteins are absorbed less efficiently.

Some excellent protein-rich foods include lean meats, fish, legumes, and dairy.

2. Iron

Iron plays a crucial role in supporting healthy hair growth during menopause. As hormonal changes occur during this phase of life, maintaining adequate iron levels becomes even more important for preserving hair strength and vitality.

Supports Hair Growth and Strength

Iron is a key player in hair production because it’s a vital component of hemoglobin, which delivers oxygen to the cells responsible for hair growth. It also supports enzymes involved in DNA synthesis, a critical process for rapidly growing hair cells. Additionally, iron enhances the activity of ribonucleotide reductase - an enzyme that plays a role in DNA production for these fast-dividing cells. Without enough iron, cell proliferation slows down, which can negatively impact hair growth. Including the amino acid L-lysine in your diet can further improve iron absorption, emphasizing the need for a well-rounded diet to support hair health. When iron levels drop, hair becomes weaker and more prone to breakage.

Iron’s influence extends to the scalp as well, which is essential for overall hair health.

Prevents Hair Loss During Menopause

Iron deficiency has been linked to several types of hair loss, including alopecia areata, androgenetic alopecia, and telogen effluvium. Low ferritin levels - a marker of iron storage - can prolong the resting phase of hair growth, leading to increased shedding. Women, especially after menopause, are at a higher risk of iron deficiency, which can worsen hair loss by extending the telogen (resting) phase and accelerating shedding [17, 23]. Unfortunately, iron levels are not always closely monitored post-menopause, which can allow deficiencies to go unnoticed. Most diets only provide about 8 mg of iron daily, while the recommended intake is closer to 20 mg.

Improves Scalp and Follicle Health

A lack of iron doesn’t just affect hair growth; it also impacts the scalp and hair structure. Insufficient iron can make hair dry, brittle, and more likely to break. Iron deficiency anemia, which affects 2–5% of adult men and postmenopausal women, is often accompanied by thinning hair and even hair loss [22, 7]. This is especially concerning since more than two-thirds of women experience some degree of hair loss, ranging from mild thinning to noticeable bald spots.

Primary Food Sources for Iron

For non-pregnant adults, the recommended Daily Value (DV) for iron is between 8–18 mg. Heme iron, found in animal products like shellfish and red meat, is absorbed more efficiently than non-heme iron from plant-based sources. However, combining plant-based iron sources with vitamin C can significantly improve absorption.

To get the most out of your iron intake, pair it with vitamin C–rich foods like oranges, bell peppers, or strawberries. While most healthy postmenopausal women can meet their iron needs through a balanced diet, those with diagnosed deficiencies may require supplements. Always consult a healthcare provider to monitor your iron levels and determine if supplementation is necessary [17, 23, 19].

Next, we’ll dive into another nutrient that plays a key role in maintaining hair health during menopause.

3. Vitamin C

Vitamin C plays a key role in supporting hair health during menopause. This water-soluble vitamin not only acts as a strong antioxidant but also performs several functions that help maintain healthy, resilient hair during hormonal shifts.

Supports Hair Growth and Strength

One of Vitamin C’s standout benefits is its ability to boost collagen production, which strengthens hair follicles. During menopause, declining estrogen levels can reduce blood flow to hair follicles, limiting the delivery of oxygen and vital nutrients. Vitamin C helps counteract this by aiding the cellular processes that keep hair follicles working efficiently.

Its antioxidant properties are another win. They shield hair from damage caused by free radicals, which can weaken hair structure and slow down growth.

"Vitamin C is the nutrient that just keeps on giving and is essential for maintaining healthy hair during menopause. Not only can it help promote healthy hair growth, but it can also stimulate regrowth after hair loss."
– Marion Gluck Clinic

Improves Scalp and Follicle Health

A healthy scalp is the foundation for strong, vibrant hair, and Vitamin C contributes significantly to scalp health. Its anti-inflammatory properties can help ease scalp conditions that may hinder hair growth. Additionally, its immune-boosting effects can address issues like dryness and itchiness, which are common during menopause.

Vitamin C also protects hair follicles from environmental damage and oxidative stress - factors that become increasingly important as the body undergoes hormonal changes.

Helps Prevent Hair Loss During Menopause

Vitamin C’s ability to enhance iron absorption makes it a valuable ally in combating hair loss. Iron deficiency is a frequent cause of hair thinning in postmenopausal women, and Vitamin C improves the absorption of non-heme iron from plant-based foods . This ties directly to iron’s role in maintaining hair strength.

Research highlights Vitamin C’s particular relevance for women experiencing low estrogen levels, as it supports hair health in these cases. A lack of Vitamin C can negatively impact the hair shaft, potentially contributing to hair loss conditions like telogenic baldness.

Best Food Sources of Vitamin C

Getting enough Vitamin C through your diet is not only easy but also enjoyable. While citrus fruits are well-known sources, many other foods pack even higher amounts of this nutrient.

• Bell peppers are a standout option, with yellow sweet peppers offering up to 456% of the daily Vitamin C needs for women and 380% for men. Red bell peppers even surpass oranges in Vitamin C content.
• Berries like strawberries and blueberries are excellent choices. Just one cup of strawberries provides 85 milligrams of Vitamin C, meeting up to 113% of daily requirements. Blueberries add extra antioxidant benefits for hair follicles.
• Guava is a Vitamin C powerhouse, with one cup delivering 377 milligrams - over four times the recommended daily amount.

Other great sources include broccoli, spinach, sweet potatoes, and tomatoes .

"This water‐soluble vitamin acts as an antioxidant to minimize inflammation that affects hair growth and leads to hair loss."
– Michelle Dodd, RD, LD, Registered Dietitian, Cleveland Clinic

To maximize the benefits, pair Vitamin C-rich foods with iron-containing meals. This combination enhances iron absorption, creating a powerful synergy to strengthen hair and reduce loss during menopause.

Up next, we’ll look at another key nutrient for menopausal hair health.

4. Vitamin A

Vitamin A plays a crucial role in maintaining scalp health and supporting hair follicle renewal. It does so by encouraging cell turnover and keeping hair moisturized, which helps prevent brittleness.

"Adequate vitamin A levels help hair follicles transition smoothly through their growth, rest, and renewal phases."
– Dr. Sonali Kohli, Senior Consultant Dermatologist at Sir HN Reliance Foundation Hospital

During menopause, hormonal changes can take a toll on hair health, making balanced vitamin levels even more important. Vitamin A promotes sebum production, which keeps the scalp hydrated and ensures that follicles remain functional. As Dr. Chytra V Anand puts it:

"Vitamin A is basically the behind-the-scenes stylist for your scalp. It keeps everything smooth, nourished, and in working order."
– Dr. Chytra V Anand, Dermatologist and Founder of Kosmoderma Skin & Hair Clinics

However, balance is key. Both a lack of vitamin A and an excess can negatively affect hair growth. Maintaining the right levels supports cellular regeneration and helps prevent hair thinning, especially during menopause.

To safely boost vitamin A intake, focus on a diet rich in carotenoids and retinol. Carotenoids, found in colorful fruits and vegetables, are converted by the body into vitamin A only as needed. Foods like sweet potatoes, carrots, pumpkin, spinach, and red bell peppers are excellent sources. For example, a medium sweet potato can provide up to 160% of your daily vitamin A requirement. Retinol, on the other hand, comes from animal sources like egg yolks, dairy, and oily fish. Be cautious with liver consumption, though, as it can lead to excessive vitamin A levels . Pairing these foods with healthy fats, such as olive oil or avocado, can enhance absorption.

Next, let's take a closer look at how B vitamins contribute to maintaining strong and healthy hair during menopause.

5. B Vitamins (Biotin, B3, B5, B9, B12)

B vitamins are like a dream team when it comes to supporting hair health, especially during menopause. As hormonal changes disrupt normal hair growth cycles, these nutrients step in to maintain healthy hair follicles by boosting cellular metabolism and improving blood flow. Let’s break down how each B vitamin contributes to keeping your hair strong and your scalp healthy.

Supports Hair Growth and Strength

Each B vitamin plays a role in building strong, healthy hair. Biotin (B7), often nicknamed the "hair, skin, and nail vitamin", is crucial for the metabolism of fatty acids, glucose, and amino acids - all important for hair growth.

"Biotin is one of the B vitamins, specifically vitamin B7, but it is also referred to as vitamin H. It's commonly known as the 'hair, skin, and nail vitamin.'"
– Dr. Alyssa Dweck, Bonafide Chief Medical Officer

A 2016 study involving 541 women found that 38% of those experiencing hair loss had a biotin deficiency. Niacin (B3) helps improve blood circulation to the scalp, ensuring that hair follicles receive the oxygen and nutrients they need to thrive. Pantothenic acid (B5) strengthens the cells in hair follicles and helps tackle scalp issues like dandruff.

Improves Scalp and Follicle Health

B vitamins do more than just promote hair growth - they also create a healthier scalp environment. Folate (B9) is especially important for regenerating follicle cells.

"Folate plays a critical role in the growth of hair tissue as it stimulates the rebuilding of your follicle cells. Not only that but it prevents grey hairs and improves blood flow, which as we have already discovered plays a crucial role in hair health."
– Marion Gluck Clinic

Vitamin B12 ensures oxygen is delivered to hair follicles by supporting red blood cell production. It also helps preserve hair color.

Prevents Hair Loss During Menopause

Deficiencies in riboflavin, biotin, folate, and B12 are linked to hair loss. This becomes even more important during menopause, a time when 20% to 60% of women experience hair thinning or loss before age 60. Maintaining proper levels of these vitamins can help combat this common issue.

"Vitamin B12 supports the maintenance of normal bones, teeth, hair, skin and nails."
– Catherine Jeans, Nutritional Therapist and Founder of The Family Nutrition Expert

Primary Food Sources for Nutrient Intake

You can get your B vitamins from a balanced diet rich in whole grains, dark leafy greens, meat, fish, eggs, beans, legumes, nuts, and avocados. Beef liver and poultry are excellent sources of multiple B vitamins, while spinach and other greens are packed with folate. Eggs provide several B vitamins, and fatty fish like salmon delivers B12 along with omega-3 fatty acids. For those on a plant-based diet, nutritional yeast is a great B12-fortified option.

If you’re vegan, B12 supplementation is key since this vitamin is mostly found in animal products. A sublingual B12 supplement of 1,000 mcg, combined with fortified foods, can help prevent deficiencies. A B complex supplement might also be worth considering if you’re older, pregnant, have digestive issues, follow a plant-based diet, or take medications that interfere with B vitamin absorption. Interestingly, 50% of pregnant women are thought to be deficient in biotin, highlighting the need for extra care during this time.

6. Zinc

Zinc plays a key role in supporting hair health during menopause. As hormonal changes take place, zinc helps maintain the processes that keep hair follicles functioning and promotes healthy hair growth.

Supports Hair Growth and Strength

Zinc is vital for protein synthesis, cell division, and tissue repair - all essential for maintaining strong and healthy hair growth[^43^][^49^]. It also supports keratin production, which is the foundation of hair strength[^44^]. By aiding these processes, zinc contributes to the overall resilience and vitality of your hair.

Improves Scalp and Follicle Health

The health of your hair follicles depends heavily on adequate zinc levels. Zinc helps maintain the structure and integrity of follicles while ensuring the proper function of the oil glands surrounding them[^44^]. This creates a scalp environment that’s ideal for hair growth.

Prevents Hair Loss During Menopause

Zinc deficiency is surprisingly common, affecting about 17% of the global population[^45^]. A lack of zinc has been linked to several forms of hair loss, including female pattern baldness, telogen effluvium, and alopecia areata[^44^]. Research from 2016 revealed that individuals with alopecia areata had significantly lower zinc levels compared to those without the condition[^44^]. Without enough zinc, hair follicles can weaken, leading to thinning and shedding[^7^][^16^].

"Zinc plays an important role in keeping oil glands surrounding your hair follicles healthy, and this may reduce hair loss in women."
– Jennifer Harrington, Clinical Director, Menopause Specialist, Naturopath, Nutritionist, Medical Herbalist[^48^]

Primary Food Sources for Zinc

Getting zinc from food is generally better than relying on supplements[^28^]. Here are some excellent sources:

• Seafood: Oysters are a standout, with just one medium oyster providing up to 96% of the daily zinc needs for women and 75% for men[^28^]. Blue crab (3.2 mg per 3-ounce serving) and shrimp are also good options.
• Meats: Beef bottom sirloin offers 3.8 mg per 3-ounce serving, while pork center loin and turkey breast provide between 1.4 and 1.9 mg per serving.
• Plant-Based Options: Pumpkin seeds pack 2.2 mg of zinc per ounce, and legumes like cooked edamame (2.1 mg per cup), black beans (1.9 mg per cup), and canned chickpeas (1.7 mg per cup) are also solid choices. Cashews, cheddar cheese, and even dark chocolate (70–85% cacao) can contribute smaller amounts.

For optimal health, zinc levels in the blood should fall between 70 and 250 µg/dl[^7^]. If you suspect a deficiency, consult your doctor for a blood test[^46^]. The recommended daily intake is 8–11 mg, but it’s important to talk to your doctor before increasing your intake. Keep in mind that both too little and too much zinc can negatively impact hair health[^49^].

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7. Selenium

Selenium is another key player when it comes to managing menopausal hair loss. This trace mineral supports essential processes that promote hair strength and scalp health, making it particularly important during menopause.

Supports Hair Growth and Strength

Selenium is involved in DNA synthesis and contributes to the function of at least 35 proteins, many of which are enzymes tied to hair health. These enzymes help drive cellular processes that are critical for hair growth. Selenium also boosts antioxidant defenses, which shield hair follicles from damage that can weaken the hair structure.

When selenium levels are too low, hair can become brittle and grow more slowly. This happens because selenium is necessary for protein synthesis, which is a building block for strong, healthy hair.

Improves Scalp and Follicle Health

Selenium contributes to scalp and follicle health by reducing oxidative stress and supporting the production of protective enzymes. Additionally, it plays a role in thyroid hormone production, which is crucial during menopause when hormonal shifts can take a toll on hair. A study conducted in New Zealand found that over half of the post-menopausal women surveyed had low selenium levels, highlighting how common this issue can be during this stage of life.

Prevents Hair Loss During Menopause

Both too little and too much selenium can lead to hair loss. The recommended daily intake is 55 micrograms, with a maximum safe limit of 400 micrograms. During menopause, maintaining adequate selenium levels becomes even more important, as hormonal changes can add stress to hair follicles.

Best Food Sources of Selenium

You can boost your selenium intake by including selenium-rich foods in your diet. The selenium content in food often depends on the soil where it was grown.

• Brazil nuts: These are an exceptional source - just one nut can exceed the daily recommended intake. Eating 3–4 Brazil nuts daily (about 544 micrograms in six to eight nuts) is often suggested to support thyroid health.
• Seafood: Yellowfin tuna provides 92 micrograms in a 3-ounce serving. Other options like sardines, shrimp, cod, halibut, and salmon are also great sources.
• Meat: A 3-ounce serving of roasted ham contains 24 micrograms, while cooked lean pork or bottom-round beef steak offers about 37 micrograms per serving.
• Everyday foods: A large hard-boiled egg contains 15 micrograms, a cup of low-fat cottage cheese has 20 micrograms, and a cup of cooked long-grain brown rice provides 12 micrograms. Grain-based staples like bread, pasta, and cereal can also contribute to selenium intake.

The safest way to get selenium is through food. If you suspect a deficiency, a blood test can confirm your selenium levels. Always consult a healthcare provider before starting supplements.

8. Omega-3 Fatty Acids

Omega-3 fatty acids play an important role during menopause, helping to counteract the drop in estrogen that can weaken hair health. These healthy fats contribute to stronger, healthier hair.

Supports Hair Growth and Strength

Omega-3s provide essential nutrients to hair follicles, helping to strengthen hair and support growth. They work alongside proteins and vitamins to improve hair health.

"Omega 3 fatty acids help support skin hydration by reinforcing the skin barrier and improving elasticity. They also nourish hair follicles, promoting stronger and healthier hair." – DR.VEGAN

Studies back this up. For instance, a 2015 study involving 120 women with female pattern hair loss found that supplementing with omega-3 and omega-6 fatty acids for six months led to reduced hair loss and increased hair density. Another study observed significant hair growth and less shedding after just three months of daily fish oil supplementation.

Improves Scalp and Follicle Health

Healthy hair begins with a healthy scalp, and omega-3s are key in maintaining that foundation. These fats help keep the scalp's moisture barrier intact, combating dryness and dehydration often experienced during menopause. They also reduce inflammation and boost circulation in the scalp, ensuring hair follicles get the oxygen and nutrients they need .

Prevents Hair Loss During Menopause

As estrogen levels drop during menopause, thinning hair can become a concern. Omega-3 fatty acids may help mitigate this. Research shows that supplements combining omega-3 and omega-6 fatty acids can shift hair follicles from their resting phase into their growth phase, resulting in thicker hair and less shedding .

Best Food Sources for Omega-3s

The most effective way to get omega-3s is through diet. Fatty fish are particularly rich in EPA and DHA, the most beneficial forms of omega-3s:

• Salmon: A 3.5 oz serving provides 2,150 mg of EPA and DHA, along with vitamin D, selenium, and B vitamins.
• Mackerel: This fish packs 4,580 mg of EPA and DHA per 3.5 oz serving and delivers 500% of the Daily Value for vitamin B12.
• Sardines: One cup of canned Atlantic sardines offers 1,463 mg of EPA and DHA, plus over 370% of the Daily Value for vitamin B12.

For plant-based options, try these:

• Flaxseed: One tablespoon of whole seeds contains 2,350 mg of ALA, a type of omega-3.
• Chia Seeds: An ounce provides 5,050 mg of ALA, along with manganese, selenium, and magnesium.
• Walnuts: About 14 walnut halves (1 ounce) deliver 2,570 mg of ALA, plus fiber, copper, manganese, and vitamin E.

To meet the World Health Organization's recommendation of 0.25 to 2 grams of EPA and DHA daily, include oily fish like salmon or mackerel in your meals at least twice a week. If that's not feasible, omega-3 supplements can help, but it’s wise to consult a healthcare provider before starting any new supplement regimen .

For tailored solutions to hormonal hair concerns, visit Oana Health at https://oanahealth.com.

9. Copper

Copper plays an important role in keeping your hair strong and resilient during menopause by supporting the function of hair follicles.

Supports Hair Growth and Strength

Copper is essential for building keratin, the protein that makes up your hair, and for forming strong hair strands. Without enough copper, hair may become fragile and more likely to break. Copper peptides, particularly GHK-Cu (copper tripeptide-1), encourage hair growth by boosting collagen production in the scalp, which strengthens hair follicles and the surrounding tissue. A 2016 study even showed that a copper tripeptide complex could stimulate dermal fibroblasts and increase vascular endothelial growth factor, with effects similar to a 5% minoxidil treatment.

Improves Scalp and Follicle Health

Copper peptides also improve blood flow to the scalp by dilating blood vessels, which helps regenerate and enlarge hair follicles. These benefits, including blocking DHT (a hormone linked to hair loss), are especially useful during menopause, when hormonal changes can disrupt scalp circulation and weaken follicle health. Better blood flow ensures that follicles receive the nutrients they need, helping to maintain stronger and healthier hair during this phase of life.

Prevents Hair Loss During Menopause

Hormonal shifts during menopause already place stress on hair follicles, and a lack of copper can make things worse by weakening hair structure and affecting pigmentation. Copper deficiency can lead to brittle, weak hair, premature graying, and even hair loss. Ensuring adequate copper intake - through diet or supplements like copper gluconate - can help counteract these effects and support healthy hair growth.

Top Food Sources for Copper

To maintain healthy copper levels, aim for about 900 micrograms per day, with a maximum limit of 10,000 micrograms (10 milligrams) for adults aged 19 and older. Here are some excellent food sources to consider:

• Seafood: A 3.5-ounce (100-gram) serving of oysters provides 7.6 mg of copper (844% of the RDI). A 3-ounce (85-gram) serving of lobster contains 178% of the RDI, while 3 ounces of Alaskan king crab meat deliver 1,005 mcg.
• Nuts and Seeds: One ounce (28 grams) of cashews offers 67% of the RDI, and the same amount of almonds provides 33%. A tablespoon (9 grams) of sesame seeds contains 44% of the RDI, while an ounce of dry roasted sunflower seeds has 519 mcg.
• Other Sources: Four dried shiitake mushrooms (15 grams) supply 89% of the RDI. A tablespoon (7 grams) of spirulina provides 44% of the RDI, one cup (173 grams) of cooked Swiss chard offers 33% of the RDI, and a 3.5-ounce (100-gram) bar of dark chocolate (70–85% cocoa solids) delivers 200% of the RDI.

For those with severe copper deficiency (less than 30% of the normal range), supplements like copper gluconate, copper sulfate, or copper chloride may help. However, it’s generally better to focus on food sources to ensure a balanced intake.

10. Silicon

Silicon plays a key role in maintaining hair health during menopause. As the third most abundant trace mineral in the human body, it supports hair structure and helps sustain collagen production, which is essential for keeping hair follicles functioning properly.

Supports Hair Growth and Strength

Silicon contributes to stronger, more resilient hair by boosting collagen synthesis and activating enzymes involved in collagen formation. A 2007 study revealed that women who took 10 mg of silicon daily experienced thicker, stronger hair after nine months of supplementation. The study also highlighted improved resistance to breakage in participants.

"Regarding hair benefits, it was suggested that a higher silicon content in the hair results in a lower rate of hair loss and increased brightness." – Lidiane Advincula de Araújo, Flavia Addor, and Patrícia Maria Berardo Gonçalves Maia Campos

In addition to enhancing hair strength, silicon plays a role in reducing hair loss, particularly during menopause.

Prevents Hair Loss During Menopause

While silicon can’t reverse hair loss, it helps protect against breakage and supports healthier strands by nourishing the scalp and hair follicles. Research indicates that silicon reduces fragility, which leads to less breakage and shinier hair. In one study with 50 participants, choline-stabilized orthosilicic acid (ch-OSA) significantly improved hair strength and reduced fragility.

Another study conducted in 2021 by Bonafide tested Silvessa - a hair and skincare system containing biotin and silicon - in a double-blind, placebo-controlled trial. After three months, over 90% of participants reported noticeable improvements in hair volume.

"The oral capsule contains key nutrients like biotin and silicon that are important for healthy skin and hair, and those nutrients may be needed more by women as they age." – Jim Komorowski, Bonafide Chief Science Officer

Primary Food Sources for Silicon Intake

Incorporating silicon-rich foods into your meals is an easy way to support hair health. On average, the typical American diet provides about 19–31 mg of silicon daily. Some of the best sources of silicon include vegetables, especially root varieties like potatoes and beets (when eaten with their skins).

Whole grains, especially the bran, also provide a good amount of silicon. To maximize your intake, try eating the peels of silica-rich foods and adding leafy greens, legumes, nuts, seeds, and oat-based cereals to your diet.

Since silicon doesn’t accumulate in the body and is excreted through the kidneys, you might want to discuss with your doctor whether a supplement could help maintain healthy levels.

Nutrient Summary Table

Here's a quick look at ten key nutrients that play an essential role in maintaining healthy hair during menopause:

To keep your hair resilient and healthy, aim for 60–80 grams of protein daily and drink about 30–35 ml of water per kilogram of body weight each day. Following a Mediterranean-style diet - packed with vegetables, fruits, whole grains, lean meats, and healthy fats - can naturally provide these nutrients.

Hair loss is common, with up to 60% of women experiencing it before age 60. If you're struggling to meet your nutrient needs through food alone, consider talking to your healthcare provider about adding a daily multivitamin.

Conclusion

Menopause can have a noticeable impact on hair health, with more than 50% of women experiencing hair thinning during this phase of life. Maintaining a nutrient-rich diet plays a key role in keeping hair strong and healthy during these changes.

Certain nutrients are especially important for supporting hormonal balance, boosting collagen and keratin production, and protecting hair from oxidative stress. This is particularly relevant during the early years of menopause, when collagen levels drop significantly - around 30% within the first five years. This decline directly affects hair strength and structure, making it essential to focus on protein, iron, vitamins, and healthy fats to reinforce your hair follicles.

In addition to proper nutrition, staying hydrated, managing stress, and avoiding refined sugars, alcohol, and high-mercury foods can help improve nutrient absorption and overall hair health. A Mediterranean-style diet, rich in whole grains, fresh fruits, vegetables, and lean proteins, naturally provides many of these essential nutrients.

For some women, nutritional adjustments alone may not be enough to address hormonal imbalances. In such cases, personalized treatments may be beneficial. Oana Health offers telehealth services tailored to women navigating hormonal changes during menopause. Through an online consultation with a $20 doctor fee, Oana Health provides access to prescription treatments for hair loss and other hormone-related concerns. By combining a balanced diet with targeted treatments, you can take a more comprehensive approach to maintaining hair health during menopause.

FAQs

What are some easy ways to include nutrients in my diet to support hair health during menopause?

To support your hair health during menopause, focus on incorporating meals packed with nutrients. Start with protein-rich foods like eggs, fish, lean meats, beans, and dairy, which help strengthen your hair and encourage growth. For a boost of zinc, add oysters, nuts, and seeds to your plate, while magnesium can be found in cacao, nuts, and legumes.

A Mediterranean-style diet is especially helpful. Fill your meals with plenty of vegetables, fruits, healthy fats like olive oil and avocado, and lean proteins. Don't forget foods loaded with vitamins A, B, C, D, and E - think sweet potatoes, citrus fruits, salmon, and leafy greens - to nourish your hair from the inside out. Small, steady shifts in your eating habits can have a lasting impact!

What foods should I avoid to maintain healthy hair during menopause?

To keep your hair healthy during menopause, it's a good idea to steer clear of foods that might disrupt hormonal balance or trigger inflammation. These include highly processed foods, sugary treats, refined grains, fast food, alcohol, and fatty meats. These choices could potentially contribute to hair thinning or loss.

Cutting back on saturated fats and simple carbohydrates is another step toward maintaining hormonal balance, which plays a key role in supporting hair health. Instead, focus on a diet packed with nutrients to help your hair stay strong and vibrant during this phase of life.

What are the signs that I might need to talk to a healthcare provider about supplements for hair health during menopause?

If you’re dealing with ongoing or sudden hair loss, noticeable thinning, or bald spots during menopause, it’s a good idea to reach out to a healthcare provider. These changes can sometimes be tied to hormonal shifts or a lack of key nutrients like iron, vitamin D, or biotin.

It’s especially important to seek advice if the hair loss persists even after making healthier lifestyle changes, comes with other symptoms like fatigue or mood swings, or is taking a toll on your emotional well-being. A healthcare professional can help pinpoint the root cause and suggest treatments or supplements that fit your specific situation.

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