Does olive oil help with hair thinning during perimenopause?

Hair thinning during perimenopause is primarily driven by the decline in estrogen and, in some women, a relative increase in androgen activity. These hormonal changes shorten the growth phase of the hair cycle and shrink hair follicles over time. Extra virgin olive oil cannot reverse these hormonal changes, but it does contain several nutrients that support the scalp environment and hair follicle health.

The most relevant nutrients in extra virgin olive oil for hair are vitamin E and its polyphenol antioxidants. Vitamin E is a fat-soluble antioxidant that protects cell membranes from oxidative damage. Hair follicles are metabolically active structures that require a healthy blood supply and protection from oxidative stress to function well. One small study published in Tropical Life Sciences Research (Beoy et al., 2010) found that vitamin E supplementation significantly improved hair count in people with hair loss compared to placebo, though this used supplemental vitamin E rather than dietary olive oil. The principle that antioxidant support matters for follicle health is consistent across the broader literature.

Oleic acid, the primary fat in olive oil, is also a natural component of sebum, the oil your scalp produces to condition hair and maintain the skin barrier. Applying EVOO topically to the scalp has been a traditional practice in Mediterranean and Middle Eastern cultures for centuries, and it may help with scalp dryness and hair shaft conditioning. However, the evidence for topical olive oil specifically improving hair growth is anecdotal rather than from clinical trials.

When consumed as part of the diet, olive oil's anti-inflammatory polyphenols may help reduce scalp inflammation. Scalp inflammation can disrupt the hair follicle environment and has been implicated in several forms of hair loss. By reducing systemic and local inflammatory signaling, a diet rich in EVOO and other anti-inflammatory foods supports the conditions under which follicles can function better.

The vitamin E content also supports the microcirculation that delivers nutrients to hair follicles. Better blood flow to the scalp means better nutrient and oxygen delivery to growing hair. This is a modest but real effect of a diet adequate in antioxidant-rich healthy fats.

Squalene, another compound found in olive oil, has emollient properties and is a natural constituent of human sebum. Squalene-rich diets may support skin and scalp health, though again, direct evidence specifically for hair thinning in perimenopausal women is lacking.

It is important to be direct about the limits here. No clinical trial has specifically enrolled perimenopausal women with hair thinning and tested an olive oil intervention. The evidence is mechanistic and draws on what we know about antioxidants, scalp health, and follicle biology. The hormonal root cause of perimenopausal hair thinning requires a hormonal response: olive oil is a supportive nutritional strategy, not a treatment.

From a practical standpoint, using extra virgin olive oil as your primary dietary fat and building it into an overall nutrient-dense eating pattern that includes adequate protein is the most evidence-aligned approach. Hair follicles require protein (specifically the amino acids in keratin), iron, zinc, biotin, and vitamins A, C, D, and E. Olive oil supports the antioxidant piece of this puzzle, but it works alongside adequate protein and micronutrients, not instead of them.

PeriPlan can help you track whether changes in diet or other habits seem to correlate with changes in your hair shedding over time, which can be useful information to share with your provider.

When to see a doctor: If your hair thinning is rapid, patchy, or accompanied by scalp irritation, itching, or scaling, see a dermatologist or your healthcare provider. Patchy hair loss can indicate alopecia areata, an autoimmune condition. Diffuse thinning can also be caused by thyroid dysfunction, iron deficiency, or vitamin D deficiency, all of which are treatable. A blood panel and dermatological evaluation are worth requesting if hair loss is significant or distressing.

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