What Supplements Are Good for Menopause Hair Thinning?

WrittenbyLuat Duong
Last updated

Menopause is a natural transition in a woman's life, marking the end of her reproductive years. During this phase, fluctuating hormone levels can lead to various physical changes, including hair thinning or hair loss. While this is a common concern, there are several supplements that can help address menopause-related hair thinning. In this article, we'll explore some of the most effective supplements that can support hair health during this stage.

What supplements are good for menopause hair thinning?

Some of the best supplements for menopause hair thinning include:

  • Biotin (Vitamin B7)
  • Folic Acid (Vitamin B9)
  • Vitamin C
  • Vitamin D
  • Iron
  • Zinc
  • Saw Palmetto
  • Omega-3 Fatty Acids
These supplements work by providing essential nutrients that support healthy hair growth, strengthen hair follicles, and promote overall hair health.

Biotin (Vitamin B7)

Biotin is a water-soluble vitamin that plays a crucial role in the growth and maintenance of hair, skin, and nails. It helps to strengthen hair strands, prevent breakage, and promote healthy hair growth. Biotin deficiency can lead to hair thinning and hair loss, making it an essential supplement for menopausal women experiencing hair thinning.

Folic Acid (Vitamin B9)

Folic acid, also known as vitamin B9, is another important nutrient for hair health. It helps in the production of red blood cells, which are responsible for carrying oxygen and nutrients to the hair follicles. Adequate folic acid intake can help prevent premature graying and hair loss, making it a valuable supplement for menopausal women.

Vitamin C

Vitamin C is a powerful antioxidant that helps protect hair follicles from oxidative stress, which can contribute to hair thinning. It also plays a role in the production of collagen, a protein that helps strengthen hair strands. Additionally, vitamin C aids in the absorption of iron, another important nutrient for hair health.

Vitamin D

Vitamin D is essential for overall hair health as it helps regulate hair growth cycles and promotes the absorption of other important nutrients like calcium and phosphorus. Many women experience vitamin D deficiency during menopause, which can contribute to hair thinning. Supplementing with vitamin D can help address this deficiency and support healthy hair growth.


Iron is a mineral that plays a crucial role in the transportation of oxygen to the hair follicles. Iron deficiency, which is common during menopause, can lead to hair thinning and hair loss. Supplementing with iron can help prevent or address this deficiency and support healthy hair growth.


Zinc is an essential mineral that supports hair growth and helps prevent hair loss. It is involved in the production of proteins and enzymes that are crucial for hair growth and repair. Zinc deficiency can contribute to hair thinning, making zinc supplements a valuable addition for menopausal women experiencing this issue.

Saw Palmetto

Saw palmetto is an herb that is commonly used to address hormonal imbalances, particularly those related to an excess of dihydrotestosterone (DHT), a hormone that can contribute to hair loss. During menopause, hormonal fluctuations can lead to an imbalance in DHT levels, making saw palmetto a potential supplement for supporting hair health.

Omega-3 Fatty Acids

Omega-3 fatty acids, found in fish oil supplements and certain plant sources, have anti-inflammatory properties that can help promote healthy hair growth. They also play a role in maintaining the health of hair follicles and preventing hair loss. Incorporating omega-3 supplements into your routine can be beneficial for menopausal women experiencing hair thinning.

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Additional Considerations

It's important to note that while these supplements can be helpful, they should be taken in conjunction with a balanced diet and a healthy lifestyle. Additionally, it's always recommended to consult with a healthcare professional before starting any new supplement regimen, especially if you have any underlying medical conditions or are taking other medications.

Addressing Underlying Causes

Hair thinning during menopause can also be influenced by other factors, such as stress, hormonal imbalances, and underlying medical conditions. It's crucial to identify and address these underlying causes in addition to incorporating supplements for optimal hair health.

Lifestyle Factors

Maintaining a healthy lifestyle, including a balanced diet rich in essential nutrients, regular exercise, and stress management practices, can also contribute to overall hair health during menopause.


Menopause-related hair thinning can be a frustrating and concerning issue for many women. However, by incorporating the right supplements, such as biotin, folic acid, vitamins C and D, iron, zinc, saw palmetto, and omega-3 fatty acids, you can help support healthy hair growth and address this common concern. Remember to consult with a healthcare professional to ensure that these supplements are suitable for your individual needs and to address any underlying factors contributing to hair thinning.

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Luat Duong

Luat Duong is a Copenhagen-based writer and content strategist specializing in hair loss and health. His work has been featured in MyHealthGuide, The Right Hairstyles, and Woman's Era. He is a graduate of Vaasa University. You can connect with him on LinkedIn.