Menopause can wreak havoc on your hair. Suddenly it’s shedding more — like filling up your brushes — thinning around the hairline, losing shine, and feeling nothing like the hair you’ve had your whole life. I’ve always loved my hair. Frankly, I probably put too much importance on it. For better or worse, it’s been a big part of my identity. So when things started changing… it really freaked me out!
About a year ago, my daughter snapped a 0.5 wide-angle photo of me (above my head, close to my face) as a joke. It’s a Gen Z thing (I first heard about it on a podcast – you can Google it) and we both laughed. But when I studied the photo a little more closely, I was horrified. The angle exaggerated everything, and it looked like I had a large bare spot on my scalp. That moment sent me into a full panic… but it also pushed me to start searching for solutions that actually work.
Fast forward many months… and my hair looks literally better than ever! It is thicker, healthier, shinier — even in menopause. Below, I’m sharing the exact tips, products, and routines that made the biggest difference for me.
This post is sponsored by Nutrafol, and as always, I only partner with brands that I love.
Nutrafol Results After Three Months
Woah. I never expected to love this supplement.
Honestly, at first, the idea of adding four more pills to my daily stack felt like a lot, and knowing I’d have to wait weeks (maybe months) to see results? Not exactly motivating. Patience has never been my strong suit.
Before committing to Nutrafol, I tried multiple serums. None of them made much of a difference, and they all left a residue in my hair — basically forcing me to wash it more often, which I really didn’t want to do.
Eventually, I decided to go all in and test Nutrafol for three months. The brand recommends sticking with it for at least that long to see noticeable changes, but I actually started seeing results just after the two-month mark… which felt very exciting!
Here’s what changed for me:
✔️ Growth right at my hairline where it had been very sparse
✔️ Fuller, thicker strands overall
✔️ Significantly less shedding — when I blow dry now, my hair no longer fills the brush or covers the bathroom floor
before & after Nutrafol
You can see the difference clearly in my before and after photos above. (Note even though there is a 6 month gap in the timeframe, I’ve been taking Nutrafol for about 3 months.)
Even I was surprised by how much growth happened in such a short amount of time. The hair growth may seem like a small thing, but it definitely has a huge impact on confidence — especially during menopause. I know it does for me, and probably for many of you too.
If hair thinning is stressing you out during menopause, Nutrafol is absolutely worth trying. Just be sure to check with your doctor to make sure it’s okay to add to your routine.
I have an exclusive savings link for you here (automatic at checkout.) Save $50 on a 3-month supply and $106 on a 6-month supply!
more menopause haircare fixes…
Collagen
Collagen powder mixed with water is an absolute must-have for me. I stopped taking collagen for about 6 months as an experiment and noticed within a couple months that my hair was not the same. I also noticed that my eyebrows had thinned out. I was actually kinda shocked by that. Once I resumed my daily 4 tablespoons of Collagen proteins, within a couple of months, my brows and hair snapped back. Consistency is key here, so I would plan to use collagen every day. It’s also a sneaky way to add a little protein in which is also great during menopause.
Thickening Spray
It won’t help with growth but it will help with the illusion of thickness. This lightweight volumizing hair mist adds a quick volume boost, and shine. It also doesn’t leave a residue. The formula is clean and it’s the same brand I’ve been using (and loving) for my shampoo and conditioner for a year or two now.
Hair Powder
Another fast fix… you can actually use eye shadow or this specific hair powder to make the hairline look thicker. I’ve been doing this for a while now… and it really works! It fills in any noticeable gaps, and as long as the shade matches the undertones of your hair, I promise you no one will notice. But, I am using this a lot less now that I’ve been taking Nutrafol for 3 months.
Want to know how to improve your sexual wellness during menopause? Be sure to check out this post.
Haircare Habits That Made a Big Difference
When it comes to caring for your hair during menopause, less can actually be more. That doesn’t mean neglecting it—but simplifying your routine and being more mindful can make a huge difference. Here’s how:
1. use gentle shampoo + conditioner
Avoid stripping formulas. Focus on hydration, moisture, and strength. Over-washing can also strip the natural oils that keep your hair hydrated, so extending the time between washes is also helpful. I love this shampoo and this conditioner, personally. The brand also has different formulas specific to a variety of hair needs.
2. limit heat styling
High heat can make thinning hair look more fragile. Use the lowest heat setting you can, and always use a heat protectant. Also, try to avoid blow drying and curling on the same day—this small change can prevent extra damage.
3. prioritize scalp health
Healthy follicles = healthier hair. Simple scalp massaging a few times a week helps improve circulation and can support hair-growth. It also helps to exfoliate and decrease build up from the products we use on our scalp and hair.
Sleeping on a silk pillowcase is another small change you can make that can help reduce breakage.
By simplifying your routine and making these small changes, you’ll protect your hair from unnecessary damage—helping it stay stronger, shinier, and healthier through menopause and beyond!
the bottom line
My hair is genuinely thicker, shinier, and fuller now than it was before menopause — and that still surprises me. It took consistency, the right support, and a few strategic changes (including a more layered haircut), but the transformation has been worth every step.
If you’re navigating menopause hair changes, these are the exact things that helped me most. I hope they help you feel hopeful, empowered, and supported on your own hair journey.
Don’t forget, you’ll get instant access to our incredible Navigating Menopause resource by subscribing to the newsletter. This resource will answer a lot of questions and help you get started on your menopause care journey.
