Understanding Women’s Hair Changes: What’s Happening and How to Help

Hair changes can feel confusing, frustrating, or even alarming, but the truth is, almost every woman experiences shifts in her hair at different stages of life. Whether it’s shedding, thinning, texture changes, or scalp issues, there’s usually a reason behind it. The good news is, with a little understanding, the right strategies, and personalized support, you can protect and strengthen your hair at any stage.

Common Hair Concerns for Women Under 40

These are the most common reasons I see women under 40 struggling with their hair and scalp:

1. Thyroid issues – Changes in thyroid hormones can affect growth and strength.

2. Birth control or HRT adjustments – Synthetic hormones, even when balancing your natural hormones, can still impact your hair.

3. Autoimmune conditions – These can silently affect hair quality and shedding.

4. Stress – Chronic stress can make thinning, breakage, and shedding worse.

5. Nutrition – Your hair reflects what you put into your body; deficiencies can show up quickly.

Left unaddressed, these factors can create significant hair or scalp challenges, but the right strategies can stop the cycle and help you regain control.

Hormones & Hair at Every Stage

Hormones are powerful players when it comes to hair health. There are about 11 different hormones that can impact hair growth, thickness, and strength, and often multiple changes are happening at once. Here’s a snapshot of the stages where hormones make a difference:

Pregnancy & Postpartum Hair Changes

During pregnancy, increased estrogen can make your hair thicker, stronger, and fuller. Many women notice less shedding and more growth. This is why pregnancy hair can feel so lush!

After delivery, estrogen drops, and your hair may enter a phase of shedding as it returns to its “normal” growth cycle. This is completely natural. Hair may also settle into a new texture or thickness, and while it can feel disappointing, know that it’s not permanent, and support is available to help you navigate this transition.

Perimenopause & Menopause Hair Changes

As we move into perimenopause, androgen hormones like DHT increase, while estrogen decreases. This shift can cause:

• Thinner, weaker hair

• Excessive shedding

• Changes in texture

Gut health and nutrition become particularly important during this stage. A strong, balanced gut helps hair stay healthy from the inside out, and proper nutrition ensures your body is getting the vitamins, minerals, and protein it needs to support hair growth, strength, and overall scalp health.

Focus on:

• Protein from whole foods (about 9g/kg of body weight per day, roughly 15% of your diet)

• High complex carbohydrates

• Vitamins C, D, A, niacin, and B-complex

• Minerals like zinc, iron, copper, selenium, magnesium, and calcium

• Plenty of water - at MINIMUM 100oz per day

• Limiting excess sugar

Family history also matters. If hair thinning runs in your family, early intervention can help preserve your hair. A personalized test like the ALO test can also help create a plan tailored to your specific genetics.

Other Hormonal Impacts

Other life stages and hormonal changes affect hair differently:

• Puberty: Androgens shift hair texture and amount

• Thyroid changes: Can reduce growth and strength

• Cortisol/stress hormone increase: Can decrease hair quality and growth

Because so many factors interact, there’s rarely a single “quick fix," but understanding the root causes can make a huge difference.

Hair Concerns You Might Encounter & How to Support Them

PCOS

PCOS can elevate androgens beyond normal levels, leading to thinning and breakage similar to what we see in perimenopause. Managing DHT, nutrition, gut health, and stress are key strategies here.

Birth Control & HRT

Synthetic hormones can impact hair, especially when starting, stopping, or adjusting doses. Hair may shed more or change texture, and your scalp can shift from oily to dry (or vice versa). Small adjustments and personalized strategies often make a big difference.

Iron Deficiency

Iron deficiency is the most common deficiency worldwide and can cause excessive shedding. Women at higher risk include:

• Those still menstruating

• Post-menopausal women with gut issues

• People with gut disorders or long-term use of H2 blockers

• Vegans and vegetarians, since plant-based iron has lower bioavailability

Practical Tips for Thinning Hair

Here are five things I recommend for protecting and strengthening hair at any stage:

1. Wear a bonnet at night – Protects hair from friction and retains natural oils.

2. Block DHT when appropriate – Supplements like saw palmetto, ashwagandha, and horsetail or topical/oral medications like minoxidil, spironolactone, dutasteride, or finasteride.

3. Scalp massages – Increase circulation, deliver nutrients, and relieve stress.

4. Manage stress – Chronic stress worsens hormonal and genetic thinning and slows regrowth.

5. Prioritize nutrition & gut health – A well-rounded diet of whole, fresh foods makes a massive impact on hair and scalp health.

Finding Confidence in Your Hair Journey

Hair changes can feel personal and sometimes overwhelming, but remember: almost every person experiences shifts in hair and scalp health, no matter age, texture, or background. My goal is to help you feel confident, in control, and empowered throughout your hair journey. By understanding your unique needs, addressing the root causes, and creating a plan tailored to your life, you can protect your hair and feel your best inside and out.