The Independent Pharmacy

How To Reverse Thinning Hair After The Menopause

Scott McDougall
Scott McDougallMPharmDirector & Registered Manager

Reviewed on 7 Nov 2023

Experiencing hair loss during menopause can be an emotional and challenging journey for many. But the good news is that targeted solutions can help reverse menopause-related thinning hair.

The most effective way to reverse thinning hair after menopause is to start a multi-pronged treatment regimen that includes using topical treatments, eating a nutritious diet rich in vitamins that support healthy hair growth, stress management and gentle hair care.

With consistency, using the right combination of solutions tailored to your needs, it is possible to counteract menopause-related shedding and progressively regain thickness over several months.

Remember, you’re not alone in this. There are effective remedies and regimens available that have helped many to restore their hair’s density, health, and shine.

Here’s how you can regain the crowning glory you had prior to menopause.

Actionable Reversal Techniques

Immediate Steps to Combat Thinning

At the first signs of menopause-related hair shedding, take action to protect your existing hair and promote regrowth. Start by scheduling blood work to check for nutritional deficiencies tied to hair loss, like low iron levels. A medical professional can also rule out other causes like thyroid disorders.

Reduce hair breakage and damage by avoiding over-brushing, heat styling tools, tight hairstyles, harsh chemical treatments, and over-washing. Handle hair gently, using a wide-tooth comb and soft scrunchies for up-dos. Protect strands with satin pillowcases.

Use thickening shampoos and nourishing conditioners containing biotin, keratin, ginseng, saw palmetto, and argan oil. Massage the scalp to stimulate blood flow. After washing, blot your hair with a cotton T-shirt instead of roughly towel drying. Allow to air dry instead of blow drying when possible.

Topical Treatments with Proven Results

If the initial steps haven’t brought the progress you hoped for, don’t be discouraged. There are powerful topical treatments available that have been proven to support hair regrowth.

Regaine for Women is probably the most well-known over-the-counter option. It contains minoxidil, which helps prolong the hair growth phase (also known as anagen phase) and revs up blood flow to the follicles. For best results, use the 5% solution consistently for a minimum of 6 months before deciding whether it’s working for you. Trust us, your patience will pay off.

Regaine For Women
Regaine For Women
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Besides minoxidil, you might also consider treatments like Redensyl and Procapil, which are newer ingredients in hair care products designed to support hair growth. Both help keep hair in the growth mode longer. Procapil also gives an added nutrient boost.

However, you can also turn to natural options. Massaging essential oils like rosemary, peppermint, lavender, and thyme into your scalp can stimulate blood circulation and provide plant-based nourishment. Look for oils with coconut extract so there’s no greasy residue left behind.

As you explore treatment options, please remember to care for your well-being by doing a patch test first to prevent any irritation or allergic reactions. And check in with your GP if the thinning persists - further medical help may be needed.

Nutritional Path to Hair Regrowth

Diet Adjustments for Hair Regrowth

When it comes to nourishment for thriving hair, you’ve got to start from the inside out. Fill your diet with antioxidant and protein-rich superfoods like leafy greens, berries, nuts, eggs, fatty fish, and beans. You can also get more healthy fats and nutrients from foods like avocado, olive oil, salmon, and walnuts.

It's also important that you drink 6-8 glasses of water daily to keep your hair happy and hydrated. Go easy on alcohol, which can dehydrate strands. Limit processed foods and added sugar, too. And maintaining a healthy weight never hurts - it can help take pressure off those follicles.

Targeted Supplements

In addition to a hair-healthy diet, certain supplements can give your strands an extra nutritional boost.

Biotin, keratin, collagen, and vitamin C are all essential for strong, vibrant locks. Consider a daily supplement to help grease those hair-growth wheels.

If a blood test turns up low iron levels, an iron supplement can help restore shine and fullness. Doctors may even recommend iron infusions for a quick reversal of hair thinning.

For hair loss that’s related to hormonal changes, medications such as spironolactone can be very effective. These medications work by reducing the action of certain hormones that can cause hair to thin. These prescription tablets help block DHT and other androgens that thin hair, reducing shedding and restarting growth.

Supplements containing saw palmetto might also be helpful; they’re thought to slow down the production of a specific hormone (DHT) that is linked to hair loss.

It’s always smart to consult your doctor before trying any new supplement. Prescription anti-androgens like spironolactone should only be taken under medical supervision.

Lifestyle Practices for Hair Growth

Managing Stress for Hair Health

Stress can take a major toll on your locks. When those cortisol levels are constantly high, it can prolong the hair-shedding phase. So, it’s essential to make time for healthy stress relief.

Try incorporating meditation, yoga, deep breathing, or mindfulness practices into your daily routine. Regular massages can also hit the reset button when you’re feeling frazzled.

Lastly, prioritise good sleep habits since tossing and turning all night doesn’t do your hair any favours. Aim for 7-9 hours per night, limit electronics before bedtime, and consider melatonin supplements if needed.

Exercise Plans That Help

Regular exercise can make a real difference in your hair health. All that increased circulation provides extra oxygen and nutrients that your scalp and follicles thrive on.

You don’t have to become a marathon runner, though. Start by aiming for 150 minutes of moderate cardio per week. Whether it’s brisk walking, cycling, swimming - whatever gets your heart pumping. Breaking it into 30-minute sessions makes it super manageable.

And we can’t forget about yoga! Inverted poses like downward dog and headstands, in particular, send that fresh blood rushing right to your scalp. The mental benefits of yoga help dial down stress, too - crucial for healthy locks.

If you want to take it up a notch, mix in some strength training to really get blood and nutrients flowing. Focus on major muscle groups with bodyweight squats, pushups, and lunges. Light weights and higher reps are the way to go.

Like any new workout routine, check in with your doctor, especially if managing health issues. Listen to your body and modify exercises as needed.

Dedicated Hair Care for Menopausal Thinning

Protective Styling and Care

When hair is thinning, it needs a little extra TLC in your styling and care routine. Steer clear of super tight braids, buns, pigtails, or cornrows - these can pull hard on delicate follicles and lead to permanent damage. Protective, low-manipulation styles are best.

When it’s wash day, use lukewarm water and super gentle, moisturising products. Limit washing to 2-3 times per week max so you don’t overstrip the strands. And be sure to rinse out products thoroughly - buildup is the last thing your hair needs.

Let your locks air dry naturally rather than blasting them with heat tools. If you do need to use a hairdryer, go for the low speed and heat settings. Always use a heat protectant, too! The high temps can really zap moisture from the strands and cause breakage.

One last tip: Only brush once per day with a wide-toothed comb or soft bristle brush. Work your way gently from the bottom of your hair up. This avoids snagging and ripping those delicate strands. Treat your hair kindly, and it will reward you in return.

Innovative Regrowth Methods

If you’re looking for next-gen solutions to spark new growth, here are a few innovative options to discuss with your doc:

Low-level light therapy can help kick those follicles into action. It uses light to stimulate healthy hair growth and regrowth. The results can vary, but some controlled studies found it effective. Worth asking your dermatologist about!

Platelet-rich plasma (PRP) therapy is another option gaining popularity. Your own plasma containing growth factors is reinjected into the scalp to rejuvenate the hair follicles. Multiple treatments are usually needed, but some doctors recommend trying PRP before hair transplants.

Speaking of transplants, they redistribute healthy hair follicles from fuller areas to thinning spots. Recovery takes around 2 weeks, and results can look natural. But be aware that transplants alone cannot prevent future hair loss without medications or other treatments. See a board-certified specialist to explore this route.

Take The Next Steps To Healthier Hair With The Independent Pharmacy

The Independent Pharmacy offers an extensive range of effective hair loss solutions to help you on your journey to fuller and thicker hair. Our highly qualified pharmacists provide personalised advice and recommend targeted hair loss treatments based on your needs.

Regaine for Women and other clinically proven topical hair growth products can be conveniently delivered to your door. The Independent Pharmacy’s caring customer service team is available to answer questions, provide guidance, and support you every step of the way.

It’s crucial to offer yourself the same kindness and patience through this process that you would to a dear friend. Try not to become disheartened by temporary shedding - it’s all part of the cycle. With time, consistency, and the right solutions, you can get your hair thriving once again.

Taking the first step against menopausal hair thinning is brave, and we’re here to support you when you’re ready. Visit The Independent Pharmacy online or contact us today to start investigating options that can help reverse shedding and restore your hair’s thickness and shine. With proven solutions and caring support, healthier, stronger tresses are within your reach!

FAQs: Common Questions About Reversing Hair Thinning After Menopause

Does hair loss from menopause grow back?

For most women, excessive shedding during menopause, thankfully, does turn around over time. But results can vary based on genetics, balanced diet, stress, and how quickly you jump on treatment. Catching it early and using topical minoxidil (also known as Regaine for Women) seems to offer the best shot. Some patience is needed - regrowth takes time. But sticking to a multi-step routine can help coax those locks back to their former glory.

What vitamins are good for menopause hair loss?

Biotin, iron, vitamin D, vitamin C, zinc, and omega-3 fatty acids have all been shown to help counteract hair thinning associated with menopause. A comprehensive multivitamin can help provide optimal levels of these key nutrients. Additionally, collagen supplements support hair strength, while saw palmetto may inhibit DHT production, which contributes to the loss. Always consult your healthcare provider before starting any new vitamins.

How can I thicken my hair after 50?

To combat age-related thinning, use minoxidil 5% foam daily. Take supplements like biotin, collagen, and vitamin C to nourish strands. Use thickening shampoos and keratin masks to bulk it up. Avoid too much heat styling or brushing, which causes breakage. Practice self-care to manage stress levels. Ask your doctor about prescription anti-androgens if hormones are the culprit. Consider trying laser therapy or PRP injections to wake up follicles. It takes consistency with a multi-step routine, but regaining thickness is certainly possible!


Eating a balanced diet - NHS (

Good_hair_care_advice_GHPI1694_01_22.pdf (

Scalp Condition Impacts Hair Growth and Retention via Oxidative Stress - PMC (

Nutrition of women with hair loss problem during the period of menopause - PMC (

How to fall asleep faster and sleep better - Every Mind Matters - NHS (

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