Does evening primrose oil help with hair thinning during perimenopause?

Evening primrose oil is sometimes suggested for hair thinning during perimenopause, and there is a plausible biological rationale. But the direct clinical evidence for this use is limited, and it is important to understand that hair thinning during perimenopause often has hormonal drivers that go beyond what a single supplement can meaningfully address.

Hair thinning in perimenopause has several interacting causes. Declining estrogen reduces the growth phase of the hair cycle, called the anagen phase, shortening the time each follicle spends actively producing hair. At the same time, the relative rise in androgens as estrogen falls can trigger androgenic alopecia, the same pattern-based thinning seen in men, which presents as diffuse thinning at the crown or widening of the part line. This is the most common cause of significant hair loss in perimenopausal women, and it is not well addressed by anti-inflammatory supplements like EPO. Thyroid dysfunction, iron deficiency, zinc deficiency, and protein insufficiency are also important contributors that deserve evaluation before attributing hair loss to hormones alone.

Evening primrose oil contains gamma-linolenic acid (GLA), an omega-6 fatty acid that is important for scalp and follicle health. GLA is incorporated into scalp skin cell membranes and supports the lipid barrier of the scalp, which affects the follicle environment and the health of the sebaceous glands that lubricate each follicle. The body also converts GLA to dihomo-gamma-linolenic acid (DGLA) and then to prostaglandin E1, which has anti-inflammatory properties. Scalp inflammation can impair follicle function and accelerate shedding by shortening the growth phase, so reducing it is a reasonable target even if the evidence is indirect.

One small preliminary study suggested that an oil blend containing evening primrose oil reduced hair loss when applied topically to the scalp, though the research was very early stage and not specific to perimenopausal women. No large controlled trials have confirmed EPO as an effective oral treatment for perimenopause-related hair thinning. Some women report noticing improvements in hair texture and reduced shedding after supplementation, but these are self-reported outcomes and are influenced by expectation and other concurrent changes. The evidence here is genuinely weak, and it is worth being honest about that.

In research on EPO for perimenopausal symptoms more broadly, doses of 3,000 to 4,000 mg per day have been used. These are typically divided across meals to minimize GI side effects such as nausea or loose stools. Talk to your healthcare provider about the right dose for your situation and whether addressing androgenic or nutritional drivers of hair loss might be a higher priority first step.

Evening primrose oil may interact with blood thinners and anticoagulants. It may also lower the seizure threshold, so discuss with your provider if you take any seizure medications. If you take blood thinners, antidepressants, or any prescription medications, check with your provider before adding this supplement.

If you have or have had a hormone-sensitive condition such as breast cancer, endometriosis, or uterine fibroids, discuss evening primrose oil with your healthcare provider before using it.

Hair changes are slow to show improvement regardless of the intervention. Give any trial at least three to six months, since hair grows roughly half an inch per month and early reductions in shedding take time to become visible as regrowth fills in. Combining EPO with a diet adequate in protein, iron, and zinc may support better outcomes than EPO alone, since these nutrients are directly required for hair protein synthesis.

Topical approaches may also be worth considering alongside oral supplementation. Minoxidil, available over the counter, has the strongest evidence for female pattern hair loss and works by extending the anagen (growth) phase of the follicle directly. It does not replace EPO's anti-inflammatory support at the scalp level, but it targets a different mechanism and the two are generally compatible. If androgenic hair loss is suspected, your provider may also discuss options like spironolactone, which blocks androgen receptors in the follicle. Understanding which type of hair loss you have is the most important first step in choosing the right approach.

See your doctor if hair thinning is rapid, patchy rather than diffuse, or accompanied by other symptoms such as fatigue, unexplained weight changes, skin changes, or irregular periods. Rapid or patchy hair loss can indicate thyroid disease, autoimmune alopecia areata, or nutritional deficiencies that all respond to specific treatment. A dermatologist can also help distinguish between androgenic alopecia and other causes of hair loss, which determines what treatments are likely to help.

The PeriPlan app (https://apps.apple.com/app/periplan/id6740066498) lets you log hair thinning daily so you can spot whether patterns shift over time and track what changes seem to correlate with improvement across different interventions.

This content is for informational purposes only and does not replace medical advice. Always consult your healthcare provider about your specific situation.