Does oats help with hair thinning during perimenopause?

Oats offer a collection of nutrients that can modestly support hair health during perimenopause, though the evidence is indirect rather than based on clinical trials specifically studying oats and hair loss. Understanding what oats contain and how those components relate to hair follicle function helps set realistic expectations.

Hair thinning during perimenopause is primarily driven by declining estrogen and progesterone, which shifts the ratio toward androgens. This can shorten the hair growth cycle and push more follicles into the resting phase. No food reverses this hormonal shift, but certain nutrients support the conditions your follicles need to function as well as possible.

Zinc is one of the more relevant nutrients in oats. Zinc deficiency is a recognized cause of hair loss, and research has confirmed that correcting low zinc levels can slow or reverse deficiency-related thinning. Oats provide a modest amount of zinc per serving. While oats alone are unlikely to fully meet your daily zinc needs, they contribute meaningfully to overall intake alongside other zinc-rich foods like seeds, legumes, and lean meats.

Oats also contain silicon, a trace mineral that plays a role in keratin synthesis. Keratin is the structural protein that forms the hair shaft, and silicon is thought to support its production. Research on silicon and hair is limited, and most studies are small, so this should be considered preliminary. That said, silicon is a safe nutrient found naturally in whole grains, and including oats in your diet is a reasonable way to increase intake.

The B vitamins in oats, particularly B1 (thiamine), B5 (pantothenic acid), and B9 (folate), support the rapid cell division that healthy hair growth requires. Follicles are among the most metabolically active cells in the body, and they are sensitive to nutritional gaps. Perimenopause is also a time when gut absorption can become less efficient, so eating a varied diet rich in B vitamins becomes especially important.

Beta-glucan, the soluble fiber in oats, supports stable blood glucose levels (Cloetens et al., 2012). This matters for hair because blood glucose spikes followed by crashes trigger cortisol release. Chronically elevated cortisol is associated with accelerated hair shedding. By helping to flatten blood glucose curves after meals, oats may indirectly reduce one stress signal that hair follicles are sensitive to.

Oats also contain avenanthramides, polyphenols with anti-inflammatory activity. Scalp inflammation can interfere with normal follicle cycling. While no clinical trials have specifically studied avenanthramides and hair thinning, their general anti-inflammatory properties are well documented.

What oats cannot do is replace falling estrogen or directly block the androgen sensitivity that drives perimenopausal hair changes. If hair thinning is significant, a dermatologist or endocrinologist can assess whether thyroid dysfunction, iron deficiency anemia, or other treatable causes are contributing, since these are common in midlife women and are separate from hormone-driven thinning.

Practically, the best approach is to build oats into a broader hair-supportive eating pattern. Pair your oats with a protein source (eggs, Greek yogurt, or nut butter) to support keratin production, since adequate dietary protein is essential for hair growth. Include iron-rich foods alongside meals containing vitamin C, as iron deficiency is another common driver of hair loss in perimenopausal women.

Tracking your symptoms over time can help you notice whether dietary changes are making a difference. PeriPlan lets you log nutrition patterns alongside symptoms like hair shedding, making it easier to spot connections over weeks and months.

When to see a doctor: If hair thinning is sudden, occurs in patches, or is accompanied by fatigue, cold sensitivity, or significant scalp changes, see a healthcare provider promptly. These can signal thyroid disorders, autoimmune conditions, or significant nutritional deficiencies that need specific testing and treatment. Dietary changes work best as a complement to, not a replacement for, appropriate medical evaluation.

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