For many women, menopause brings numerous unexpected changes that go beyond hot flushes and sleep disturbances. One of the most concerning is finding more hair than usual in the shower, on the hairbrush or gathered around the drain. Although it is often overshadowed by other menopausal symptoms, hair thinning affects approximately 40–50% of women during the menopausal transition and can have a significant impact on confidence and emotional wellbeing.
The good news is that hair loss during menopause is usually multifactorial and, in many cases, there are positive lifestyle and nutritional strategies that can help support healthy hair growth.
Hair loss is just one of the many changes that can accompany menopause. For a comprehensive understanding of how this transitional stage can affect different symptoms, from menstrual changes, hot flushes and changes in the skin to fatigue and hormonal imbalance, see our complete guide to perimenopause and medicinal mushrooms, which explores the scientific evidence relating to the different aspects of this transition.
WHY DOES MORE HAIR FALL OUT DURING MENOPAUSE?
Hair follicles are particularly sensitive to hormones. During the reproductive years, oestrogens help prolong the anagen, or growth, phase of the hair cycle, supporting thicker, healthier hair. During perimenopause and menopause, declining levels of oestrogen and progesterone shorten this growth phase and increase the relative influence of androgens such as testosterone.
Although androgen levels also decline with age, they generally do so more slowly than oestrogen levels. This shift in hormonal balance can lead to progressive miniaturisation of the hair follicles, resulting in finer hair and lower overall density. This process is known as female pattern hair loss or female androgenetic alopecia.
However, menopause is rarely the only factor involved. Chronic stress, lack of sleep, nutritional deficiencies, inflammation and changes in the gut microbiota can also influence hair follicle health. Elevated cortisol levels associated with chronic stress can cause hair to enter the resting, or telogen, phase prematurely, thereby increasing daily shedding.
Emerging evidence also suggests that oxidative stress and chronic low-grade inflammation, sometimes referred to as “inflammaging”, may contribute to age-related changes in hair follicle function.
WHEN IS IT A NORMAL HORMONAL PATTERN AND WHEN SHOULD YOU SEE A DERMATOLOGIST?
A certain increase in hair shedding during perimenopause is considered a normal physiological response to hormonal changes. However, it should never simply be assumed that hair loss is “part of ageing”.
It is important to consult your GP or a dermatologist if you experience:
- Sudden or rapid hair loss.
- Clearly defined or patchy areas of hair loss.
- Redness, pain or scaling of the scalp.
- Hair loss associated with other symptoms, such as weight changes, fatigue or menstrual irregularities.
- A significant loss of density that continues to worsen.
Several medical conditions can be mistaken for hair loss associated with menopause, including iron deficiency, thyroid disorders, vitamin B12 deficiency, autoimmune conditions and certain medicines. Identifying and addressing these underlying causes is an essential first step.
WHAT SCIENCE SAYS ABOUT MUSHROOMS USED IN TRADITIONAL MEDICINE AND HAIR HEALTH
For women who would like to explore the potential of these mushrooms during menopause, HIFAS-Menopause by Hifas da Terra combines extracts of Reishi (Ganoderma lucidum), Lion's Mane (Hericium erinaceus) and Cordyceps (Cordyceps sinensis), together with ashwagandha root extract, green tea extract, probiotics, vitamin B6, vitamin D and zinc. This comprehensive formula is designed to support multiple interconnected systems during the menopausal transition. Recommended dosage: 2 capsules daily with meals. For optimal benefits, supplementation is recommended for a minimum of 3 months, allowing the bioactive compounds to become progressively incorporated into the body.
Although mushrooms used in Traditional Medicine are not in themselves a treatment for hair loss, growing evidence suggests that they may help support the function of various biological systems associated with healthy hair growth.
Hair health reflects the overall condition of the body. Hair follicles are among the most metabolically active tissues in the body and respond to factors such as inflammation, nutrient availability, hormonal balance, sleep quality and psychological stress.
REISHI (Ganoderma lucidum)
Reishi has been valued for centuries in traditional East Asian medicine for its adaptogenic and revitalising properties. Modern research has demonstrated anti-inflammatory, antioxidant and immunomodulatory properties, largely attributed to its β-glucans and triterpenes.
During menopause, chronic stress and sleep disturbances can contribute to elevated cortisol levels, which may influence the hair growth cycle. By supporting the ability to adapt to stress and promoting restorative sleep, Reishi may indirectly help create a more favourable environment for healthy hair follicle function.
Laboratory studies have also shown that certain triterpenes isolated from Ganoderma lucidum may inhibit the activity of the enzyme 5-alpha-reductase, which is responsible for converting testosterone into a more potent androgen, dihydrotestosterone or DHT. Although these findings are preliminary and have not yet been confirmed in large studies involving menopausal women, they represent an interesting area for future research.
LION'S MANE (Hericium erinaceus)
The close relationship between hair health and the gut-brain-skin axis is increasingly recognised.
Lion's Mane has attracted considerable interest for its potential to support nerve growth factor, or NGF, cognitive health and gastrointestinal integrity. A healthy gut plays an essential role in nutrient absorption, immune regulation and inflammatory balance, all of which can influence hair follicle health.
Supporting intestinal barrier function and microbial diversity could therefore offer indirect benefits to women experiencing changes in their hair during menopause.
CORDYCEPS (Cordyceps sinensis)
Cordyceps has traditionally been used to support vitality, energy production and resilience to physical stress. Research suggests that it may help support mitochondrial function and cellular energy metabolism, potentially benefiting tissues with high metabolic demands, such as hair follicles.
Although there is currently no direct evidence regarding its effect on menopausal hair loss, maintaining healthy cellular energy production and reducing oxidative stress are important aspects of healthy ageing.
OTHER ELEMENTS: SHIITAKE (Lentinula edodes)
Shiitake is naturally rich in compounds that contribute to immune system function and provides ergothioneine, a distinctive antioxidant that is increasingly recognised for its role in helping protect cells against oxidative damage.
Oxidative stress is increasingly associated with age-related ageing of the hair follicles. For this reason, antioxidant-rich foods and food supplements can form an important part of a comprehensive approach.
HOW TO SUPPORT HAIR HEALTH NATURALLY DURING MENOPAUSE
There is no single solution for hair loss during menopause, but looking after overall health can make a significant difference.
Some recommendations include:
- Consume sufficient protein to provide the amino acids required for keratin production.
- Ensure an adequate intake of iron, zinc, selenium, vitamin D and B vitamins where necessary.
- Include a variety of differently coloured fruit and vegetables that are rich in antioxidants.
- Prioritise restorative sleep.
- Manage stress through practices such as mindfulness, yoga or spending time in nature.
- Exercise regularly to support circulation and metabolic health.
- Avoid smoking and excessive alcohol consumption.
- Choose gentle haircare products and limit excessive use of heated styling tools.
Mushrooms used in Traditional Medicine can complement these lifestyle measures by supporting healthy immune system function, the ability to adapt to stress, sleep quality and antioxidant defences as part of an overall wellbeing strategy.