Hair Loss in Perimenopause: What’s Really Happening & What You Can Do – Not Young

Hair is more than just strands on your head—it’s identity, confidence, and sometimes, sanity. So when clumps start showing up in the shower drain or your once-bouncy ponytail feels thinner, it’s more than a vanity issue. It’s personal.

If you’re in your 40s (sometimes late 30s) and starting to notice your hair changing, you’re not imagining it. Science confirms that perimenopause—those years leading up to menopause—directly impacts hair health.

Let’s dig into why this happens, what the research says, and the most effective ways to fight back.

The Science of Hair Loss in Perimenopause

Hormones and Hair Growth Cycles

Hair grows in cycles:

Anagen (growth phase): lasts 3–7 years.
Catagen (transition): a short 2–3 week resting shift.
Telogen (shedding): old hairs fall out, making way for new ones.

On average, losing 50–100 hairs a day is normal, according to the American Academy of Dermatology. But perimenopause throws this cycle off balance.

Why? Because estrogen and progesterone—two hormones that protect your hair—start to fluctuate and decline. Estrogen extends the anagen phase, keeping hair growing longer and thicker. When estrogen dips, hair grows more slowly, feels weaker, and sheds more easily.

At the same time, androgen (male hormone) levels can become relatively higher, leading to follicles shrinking and producing thinner strands. This hormonal cocktail explains why some women notice thinning at the crown, loss of volume, and even chin hairs showing up (fun, right?).

How Common Is It?

Up to 50% of women notice hair changes linked to perimenopause, including thinning and loss of volume (Flo Health, 2024).
By age 70, about 38% of women experience significant hair loss (Journal of the American Academy of Dermatology, 2018).
Stress, nutrient depletion, and genetics add fuel to the fire.

In short: if your hair feels different, you are very much not alone.

Why Perimenopause Hair Loss Hurts More Than Vanity

It’s not “just hair.” Studies show that hair thinning and loss significantly impact self-esteem, social confidence, and mental health. One study published in Clinical, Cosmetic and Investigational Dermatology (2019) found that women with hair loss reported higher rates of anxiety and depression compared to women without it.

Your hair is a visible signal of how you’re doing inside—and perimenopause can make it feel like you’re losing control.

What You Can Do (Backed by Science)

1. Start with Inside-Out Support: The Baseline

No topical oil, mask, or miracle shampoo can outsmart a hormone shift. The most effective way to strengthen your hair during perimenopause is by targeting root causes: hormone fluctuations, stress, and nutrient depletion.

That’s exactly what The Baseline by Not Young was formulated to do.

Red Clover: rich in isoflavones that act as natural phytoestrogens, supporting hormone balance linked to hair growth.
Chaste Tree Berry: helps regulate progesterone and estrogen swings, reducing hair cycle disruption.
Ashwagandha & Schisandra: adaptogens proven to reduce stress (which otherwise triggers telogen effluvium—a stress-induced hair loss).
Magnesium & Vitamin B6 (pyridoxal 5-phosphate): essential for protein synthesis and serotonin balance, both crucial for healthy follicles.

Together, these clinically backed ingredients nourish your hair at the cellular level—while also tackling other perimenopause symptoms like sleep issues, mood swings, and stubborn weight.

Fact: A 2020 review in Nutrients confirmed that B vitamins, magnesium, and phytoestrogen-rich herbs play a direct role in reducing hair loss related to hormonal imbalance.

This isn’t another “beauty vitamin.” It’s a hormone-friendly formula designed by a naturopathic doctor, with no synthetic hormones and no side effects.

2. Optimize Your Diet

Certain nutrients are directly tied to hair health:

Protein: Hair is made of keratin (a protein). Without enough dietary protein, hair growth stalls.
Iron & Ferritin: Low iron is a common but underdiagnosed cause of female hair loss.
Omega-3 fatty acids: Reduce inflammation and may help promote follicle health.
Antioxidants (Vitamin C, Vitamin E, Polyphenols): Protect follicles from oxidative stress that accelerates shedding.

Quick fix foods: salmon, eggs, avocados, berries, leafy greens, nuts, and seeds.

3. Lower Stress (For Real)

Stress alone can cause significant hair loss. Cortisol spikes push more hairs into the telogen phase, meaning more shedding.

In fact, Harvard researchers have found that cortisol can directly shrink hair follicle stem cells, accelerating loss. Stress management isn’t fluff—it’s follicle protection.

Try: deep breathing, short walks, yoga, or even just saying no more often. (And remember, adaptogens in The Baseline are clinically shown to reduce cortisol, so you’re covered there too.)

4. Rethink Hair Care Habits

Skip tight hairstyles that tug at follicles.
Limit heat styling and harsh chemical treatments.
Use gentle shampoos (sulfate-free) and wide-tooth combs.
Massage your scalp—studies show increased blood flow can improve follicle health.

5. Talk to Your Doctor

If hair loss feels extreme or sudden, check in with a healthcare provider. Thyroid issues, autoimmune conditions, and certain medications can also contribute. A doctor can rule out other causes and support you with tailored options.

The Bottom Line

Hair loss in perimenopause is common, science-backed, and—most importantly—manageable. While hormone fluctuations play a huge role, you are not powerless. By addressing stress, nutrition, and hormonal balance from the inside out, you can protect your hair and restore your confidence.

And the simplest way to start? The Baseline. One daily dose, eight powerhouse ingredients, formulated specifically for women in perimenopause.

Because this season of life is too precious to spend feeling less like yourself—or hiding under a hat.

👉 Learn more about The Baseline here