Best Supplements for Hair Thinning in Perimenopause
The best supplements for hair thinning in perimenopause, from biotin to iron and saw palmetto. Evidence-informed picks to support hair health.
Why Hair Thins During Perimenopause
Falling oestrogen levels during perimenopause can push hair follicles into a resting phase earlier than usual, leading to increased shedding and reduced regrowth. At the same time, many women experience a relative rise in androgens compared to oestrogen, which can shrink follicles over time. Nutritional gaps that open up in midlife, including shortfalls in iron, zinc, and vitamin D, can compound this effect. Stress, which is common in midlife, also elevates cortisol and can push additional follicles into the resting phase prematurely. Addressing these deficiencies through diet and targeted supplementation is often the first practical step women take before exploring medical options with their GP.
Biotin
Biotin is one of the most widely recommended supplements for hair health, and it has a reasonable track record in women with documented deficiencies. It supports the production of keratin, the protein that forms the hair shaft. Most research suggests that biotin supplementation helps where levels are genuinely low, which can be more common in midlife women who are restricting calories or following restrictive diets. A typical daily dose ranges from 2,500 to 5,000 micrograms. Results take several months to show, and it is worth checking your levels before starting rather than assuming deficiency.
Iron and Ferritin
Low ferritin, the storage form of iron, is one of the most commonly overlooked drivers of hair loss in women. It can be low even when standard haemoglobin tests come back normal, which is why requesting a specific ferritin test from your GP matters. Iron is essential for the enzymes that support hair follicle division. Supplementing with ferrous sulfate or ferrous gluconate, ideally taken with vitamin C to improve absorption, can make a visible difference over three to six months when ferritin is the root cause. Food sources such as red meat, lentils, and dark leafy greens are also worth prioritising.
Zinc
Zinc plays a direct role in hair tissue growth and repair, and it helps regulate the hormones connected to the hair growth cycle. Research shows that women with hair thinning often have lower serum zinc than those without. A daily dose of around 8 to 11 milligrams through food is the recommended dietary intake, but some women benefit from supplementing with 25 to 30 milligrams per day for a defined period under guidance. Too much zinc can interfere with copper absorption, so it is important not to over-supplement. Zinc-rich foods include pumpkin seeds, chickpeas, and cashews.
Vitamin D
Vitamin D deficiency is widespread in the UK and across northern climates, and it has been linked to several types of hair loss including telogen effluvium and alopecia areata. Vitamin D receptors are found in hair follicles, suggesting it plays a direct role in follicle cycling. Getting a blood test to check your 25-hydroxyvitamin D level is the most reliable way to know whether supplementation is warranted. Most adults benefit from 1,000 to 2,000 IU daily as a maintenance dose, with higher amounts sometimes needed to correct significant deficiency. Oily fish, eggs, and fortified dairy products also contribute.
Saw Palmetto
Saw palmetto is a plant-based supplement that works by blocking the enzyme 5-alpha reductase, which converts testosterone into dihydrotestosterone (DHT). DHT is the androgen most strongly associated with follicle miniaturisation. Because perimenopause shifts the oestrogen-to-androgen ratio, DHT-blocking approaches are particularly relevant for women who notice a pattern of thinning at the crown or temples. Early evidence from small trials is promising, though larger studies in women are still limited. Typical doses range from 160 to 320 milligrams daily of a standardised extract. It is generally well tolerated.
Getting the Most from Supplements
No supplement works in isolation, and hair supplements in particular require patience. Most require at least three to six months of consistent use before results become visible. Testing your iron, ferritin, zinc, and vitamin D before starting helps you avoid spending money on supplements you do not need and ensures you address actual deficiencies rather than assumed ones. Managing overall stress levels matters too, since cortisol can push follicles into a resting phase. Eating enough protein, staying well hydrated, and reducing ultra-processed food in favour of whole foods creates a better foundation for follicle health. Tracking your symptoms over time in an app like PeriPlan can help you notice patterns and have more informed conversations with your GP about what is and is not improving.
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