Is Perimenopause Affecting Your Hair? What to Know (and What to Do)

Noticing more hair in your brush lately? A wider part where there didn't used to be one? Strands that feel finer or break more easily? If you're anywhere between your late 30s and early 50s, you might be wondering whether perimenopause has something to do with it.

The honest answer: it might — but it's rarely the only factor at play. This guide walks you through what we know, what to look out for, and some practical steps you can take right now.

First, what is perimenopause?

Perimenopause is the transition period leading up to menopause — the point where your periods stop for 12 consecutive months. In Aotearoa New Zealand, most women reach menopause around age 51, but perimenopause can begin years earlier, sometimes in the late 30s or early 40s. During this time, oestrogen and progesterone levels fluctuate and gradually decline, and those hormonal shifts can affect many parts of the body — including your hair.

What hair changes might perimenopause contribute to?

Hair goes through a natural growth cycle: a growing phase (anagen), a transitional phase (catagen), and a resting-and-shedding phase (telogen). Hormonal fluctuations can nudge more hairs into the resting phase at once, meaning more shedding than usual. Some of the changes women in perimenopause commonly notice include:

• Increased daily shedding — more hair on the shower floor or in your brush than feels normal for you
• Wider parting — the scalp becomes more visible, particularly at the crown or along the part line
• Finer strands — individual hairs may feel thinner or lighter in texture
• Increased breakage — hair that snaps mid-shaft rather than shedding cleanly from the root
• Slower regrowth — hair that takes longer to grow back to its previous length or density

It's worth knowing that not every woman in perimenopause experiences significant hair changes, and the degree of change varies widely from person to person.

What else could be contributing?

Hair changes during midlife are often multifactorial — meaning several things may be happening at once. Alongside hormonal shifts, other common contributing factors include:

• Nutritional gaps — iron, ferritin, vitamin D, zinc, and B vitamins all play a role in healthy hair growth and are common deficiencies in NZ women
• Thyroid changes — thyroid conditions become more common in midlife and can directly affect hair growth and texture
• Stress — chronic or acute stress can push hair follicles into a resting phase, a condition called telogen effluvium
• Scalp health — a dry, irritated, or inflamed scalp can create an environment that's less supportive of healthy hair growth
• Hair practices — heat styling, chemical treatments, tight styles, and over-washing can accelerate breakage

This is why it's worth looking at the full picture rather than assuming perimenopause is the sole cause.

When should you talk to a doctor or specialist?

Hair shedding of around 50–100 strands a day is considered within normal range — but if you're noticing patchy loss, rapid thinning, scalp tenderness or flaking, or your hair loss is causing you significant distress, it's worth getting a proper assessment.

A GP or dermatologist can check for underlying causes such as iron deficiency, thyroid dysfunction, or androgenetic alopecia (a hereditary form of hair thinning that can also present during midlife). Blood tests are usually the starting point. In New Zealand, you can begin with your GP, who can refer you to a dermatologist if needed. The NZ Dermatological Society (DermNet NZ) is also a well-regarded resource for understanding skin and scalp conditions.

Please note: the information in this article is for general educational purposes only and is not a substitute for professional medical advice. If you're concerned about hair loss, please consult a qualified health professional.

A simple scalp-care routine to support your hair

While you're investigating underlying causes (or simply looking after yourself), a consistent scalp-care routine can help create the best possible conditions for healthy hair growth. Here's a straightforward approach:

1. Cleanse gently, but regularly — a buildup of sebum, product residue, or dead skin cells on the scalp can block follicles. Wash every 2–4 days with a gentle, sulphate-free shampoo suited to your scalp type.
2. Massage your scalp — a few minutes of firm, circular massage when washing (or during a dedicated scalp massage) encourages blood circulation to the follicle area. You can use your fingertips or a silicone scalp tool.
3. Support scalp circulation with a targeted serum — after cleansing, applying a leave-on scalp serum can help nourish the scalp environment. Look for formulas designed to support the follicle and scalp barrier rather than just the hair shaft.
4. Minimise unnecessary stress on strands — air-dry when you can, reduce heat styling frequency, and avoid tight hairstyles that pull on the hairline.
5. Eat to support your hair — prioritise iron-rich foods (red meat, legumes, leafy greens), protein, and foods rich in zinc and biotin. Talk to your GP about supplementation if you suspect deficiencies.

How Elevana's Activator Serum fits in

If you're looking for a leave-on scalp treatment to incorporate into this kind of routine, our Activator Serum is designed to support scalp health and create the right environment for hair growth. It's formulated to be used consistently as part of a scalp-care routine — not as a quick fix, but as ongoing support for follicle health.

We'd always encourage you to address any underlying nutritional or medical factors first. A serum works best as one part of a broader approach, not as a standalone solution.

The bottom line

Hair changes in midlife are real, they're common, and they can feel unsettling — especially when they happen gradually and you're not quite sure what's driving them. Perimenopause may well be a contributing factor, but it's rarely the whole story. Getting a blood test, reviewing your scalp care routine, and being consistent with a gentle approach are good starting points.

You don't need to have all the answers straight away. Start with what you can control, and don't hesitate to get professional input if you're concerned.