What Vitamins are Good for Thinning Hair During Menopause? Nutritional Support for Hormone-Based Hair Changes

WrittenbyLuat Duong
Last updated

Menopause is a natural phase in a woman's life that brings about various hormonal changes. One common concern during menopause is thinning hair or hair loss. Many women experiencing this issue seek effective solutions to promote hair health and thickness. In this article, we will address the question, "What vitamins are good for thinning hair in menopause?" and provide valuable insights into the vitamins that can support hair health during this transitional stage. Understanding the role of vitamins in combating hair thinning can help women make informed choices to maintain healthy and vibrant hair. Read on to discover the essential vitamins for combating thinning hair during menopause.

What vitamins are good for thinning hair in menopause?

During menopause, hormonal fluctuations can affect the hair growth cycle, leading to hair thinning or hair loss. While it's essential to consult a healthcare professional for personalized advice, certain vitamins can support hair health and potentially alleviate the symptoms of thinning hair. Here are some key vitamins that are beneficial for combating hair thinning in menopause:

1. Vitamin A:

Vitamin A plays a crucial role in maintaining healthy hair follicles and promoting hair growth. It helps the scalp produce sebum, a natural oil that moisturizes the scalp and keeps the hair strands healthy. Foods rich in vitamin A include carrots, sweet potatoes, spinach, kale, and liver. However, it's important to note that excessive intake of vitamin A can have adverse effects, so it's recommended to consume it within the recommended daily allowance.

2. B-Vitamins:

B-vitamins, including biotin (B7), niacin (B3), and cobalamin (B12), are essential for healthy hair growth. Biotin, in particular, is known for its role in maintaining the strength and thickness of hair strands. It can be found in foods such as eggs, nuts, seeds, and leafy green vegetables. Niacin and cobalamin also contribute to scalp health and blood circulation, which are important for promoting hair growth. Sources of niacin include meat, fish, peanuts, and legumes, while cobalamin is commonly found in animal products like meat, fish, and dairy.

3. Vitamin C:

Vitamin C is an antioxidant that aids in collagen production, which is essential for maintaining the strength and elasticity of hair. It also helps the body absorb iron, a mineral necessary for healthy hair growth. Citrus fruits, berries, kiwi, bell peppers, and broccoli are excellent sources of vitamin C.

4. Vitamin D:

Vitamin D plays a crucial role in hair follicle cycling and hair growth. It helps create new hair follicles and supports the overall health of the scalp. Exposure to sunlight is one of the best sources of vitamin D, but it can also be obtained from fatty fish, fortified dairy products, and supplements as recommended by a healthcare professional.

5. Vitamin E:

Vitamin E is an antioxidant that helps protect the hair follicles from oxidative stress. It also promotes blood circulation, which is important for delivering nutrients to the hair follicles. Nuts, seeds, spinach, and avocados are good sources of vitamin E.

6. Iron:

Iron deficiency is a common cause of hair thinning or hair loss, especially during menopause. Iron is essential for the production of hemoglobin, which carries oxygen to the hair follicles. Incorporating iron-rich foods such as lean meats, poultry, fish, legumes, and dark leafy greens into the diet can help combat iron deficiency and promote hair health.

7. Omega-3 Fatty Acids:

Omega-3 fatty acids have anti-inflammatory properties that can help maintain a healthy scalp and promote hair growth. They can be found in fatty fish like salmon, mackerel, and sardines, as well as flaxseeds, chia seeds, and walnuts.

8. Zinc:

Zinc is essential for DNA and RNA production, which are crucial for healthy hair growth. It also helps maintain the oil-secreting glands on the scalp, which keep the hair moisturized. Oysters, beef, pumpkin seeds, lentils, and chickpeas are good sources of zinc.

9. Silica:

Silica is a mineral that contributes to the strength and thickness of hair. It helps maintain the health of the hair shafts and prevents brittleness. Silica can be obtained from foods such as oats, brown rice, cucumbers, and strawberries.

10. Collagen:

Collagen is not a vitamin, but it is worth mentioning as it plays a significant role in hair health. Collagen is a protein that provides structure and strength to the hair strands. It can be obtained from collagen-rich foods like bone broth, fish, and chicken. Additionally, collagen supplements are available in various forms and can be beneficial for promoting hair thickness and overall hair health.

While incorporating these vitamins into your diet can be helpful for combating thinning hair during menopause, it's important to remember that individual needs may vary. It's always best to consult a healthcare professional or a registered dietitian for personalized advice based on your specific nutritional requirements.


Thinning hair during menopause can be a distressing experience for many women. Fortunately, incorporating certain vitamins into your diet can support hair health and potentially alleviate the symptoms of hair thinning. Vitamins such as A, B-vitamins, C, D, E, along with minerals like iron, zinc, silica, and omega-3 fatty acids can contribute to maintaining healthy and vibrant hair. Remember to consult a healthcare professional for personalized advice and recommendations tailored to your specific needs. By nourishing your body with the right vitamins, you can promote healthy hair growth and embrace this new phase of life with confidence.

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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.