How to Grow Strong, Healthy Hair (Even When Hormones Say Otherwise)
Ah, midlife—the season of wisdom, confidence, and, unfortunately, the mysterious disappearance of your once-thick, luscious hair. If you’ve noticed more strands in your brush and less volume in your ponytail, you’re not imagining it. Hair does have a life cycle in that you move from growth stage to resting stage to fall out phase. The goal is to stay in growth stage as long as possible by this can be interrupted by a number of things! In addition, hair grows out of a follicle in your scalp. This means the health of the follicle is also super important. Hormonal shifts, stress, and even lifestyle choices can throw your hair into a full-blown identity crisis. But don’t worry—there’s hope!
Let’s break down the science of midlife hair changes and, more importantly, what you can do to reclaim your healthy, thriving locks.
Why Does Hair Start to Thin in Midlife?
Hormones are everything when it comes to hair. As estrogen and progesterone decline (thanks, perimenopause and menopause), testosterone can take center stage. The problem? That testosterone can convert into dihydrotestosterone (DHT), which shrinks hair follicles, making strands thinner and causing more shedding.
But hormones aren’t the only culprit. Nutrient deficiencies, stress, gut health, and even how you wash your hair play a role in the great hair heist of midlife.
Now, let’s talk about solutions—because you can turn this around.
1. Feed Your Hair from the Inside Out
Hair is built from protein, so if you’re not getting enough in your diet, your hair will struggle. Aim for at least 100 grams of protein daily (probably more depending on your height, weight, exercise and goals) from sources like eggs, fish, chicken, grass-fed beef, lentils, and collagen peptides.
But protein isn’t enough. Your hair also needs:
Iron – Low levels lead to shedding. If you struggle with heavy periods or fatigue, check your levels.
Zinc & Biotin – Essential for hair strength and growth.
Omega-3s – Help keep hair hydrated and reduce inflammation in the scalp.
B Vitamins (especially B12 & Folate) – Support hair follicles and reduce thinning.
2. Balance Your Blood Sugar (Your Hair Will Thank You!)
Blood sugar spikes and crashes stress out your body, and guess what? Hair follicles are high maintenance and don’t love stress.
Start your day with a protein-rich breakfast (instead of just coffee and toast).
Pair carbs with protein and healthy fats to avoid blood sugar rollercoasters.
Reduce ultra-processed sugar—it triggers inflammation, which can make hair loss worse.
3. Manage Midlife Stress (So Your Hair Doesn’t Pay the Price)
Stress increases cortisol, and chronic cortisol spikes can put hair follicles into the dreaded resting phase (where hair stops growing and starts shedding).
Try breath work, meditation, or yoga to calm your nervous system.
Get better sleep—your body repairs and regrows hair while you snooze.
Consider adaptogenic herbs like ashwagandha or rhodiola to support your stress response.
4. Take Care of Your Scalp Like It’s Skincare
Your scalp is the foundation of hair growth, so treat it well!
Ditch harsh shampoos with sulfates—they strip natural oils and irritate the scalp.
Use a scalp serum with ingredients like rosemary oil and castor oil to encourage hair growth.
Massage your scalp for a few minutes daily to boost blood flow and wake up sleepy follicles.
Consider washing your hair (scrub the scalp!) more often if you’re piling hair product on it every day!
5. Optimize Your Gut Health for Stronger Hair
You are what you absorb! If your gut isn’t happy, your hair won’t be either.
Take a high-quality probiotic to support gut bacteria.
Eat fiber-rich foods like veggies, flaxseeds, and jicama to help your gut and hormones.
Support liver health (your liver helps process hormones that affect hair) by eating cruciferous veggies like broccoli and Brussels sprouts.
6. Consider Smart Supplementation
Sometimes, diet alone isn’t enough. A few powerhouse supplements that can help:
Collagen peptides from grass-fed beef – Supports hair structure and growth.
Silica & MSM – Boosts hair strength and thickness.
Saw Palmetto – Helps block DHT (the hormone that contributes to hair thinning).
Final Thoughts: You Can Have Healthy, Vibrant Hair in Midlife
Thinning hair is frustrating, but it doesn’t have to be your new normal. By supporting your body with the right nutrition, stress management, and scalp care, you can encourage healthy hair growth—even through perimenopause and beyond.
So, if you’re noticing more hair in the shower drain, don’t panic—just start giving your body the support it needs. Your hair is listening.