Have you noticed more hair in your brush lately? A thinner ponytail? Or maybe the scalp near your temples is a little more visible than before? If so, you’re not alone and it’s not your imagination.
Thinning hair is a very real concern for many women, especially during the transitional years of perimenopause and menopause. And while it’s often brushed off as a “normal part of aging,” for many, it carries a deeper emotional weight.
Hair is more than just appearance. It’s tied to how we feel, our confidence, our identity, and our sense of vitality. So when it starts shedding, breaking, or thinning, it’s easy to feel like something essential is slipping away.
Beyond Hormones: What Else Could Be Going On?
Yes, changing hormone levels especially drops in estrogen and progesterone can absolutely impact the hair growth cycle. But in my functional medicine practice, I’ve found that this is often just one piece of the puzzle.
Another major factor that’s often overlooked?
Your gut health.
How Your Gut Affects Your Hair
Your gut is where nutrient absorption happens and your hair relies on many of those nutrients to grow and stay strong. If your digestive system is compromised in any way, your hair may not be getting the building blocks it needs, no matter how well you’re eating.
Here are a few common gut-related issues I see in women dealing with hair loss:
- Leaky gut (intestinal permeability): When the gut lining is inflamed or damaged, nutrient absorption becomes inefficient.
- Low stomach acid: This can reduce your ability to break down and absorb protein, iron, zinc, and B vitamins, all crucial for hair growth.
- Gut dysbiosis: An imbalance in the gut microbiome can increase systemic inflammation and oxidative stress, which negatively impacts hair follicles and slows regrowth.
Hair is not a survival priority in the body. When your system is under stress including the hidden stress of poor gut function, your body redirects resources to more essential areas, leaving your hair follicles undernourished.
The Good News: You Can Support Hair Growth from the Inside Out
In my experience, when women start addressing underlying gut issues even gradually their hair health often improves right alongside their digestion, energy, and overall well-being.
This isn’t about quick fixes or expensive hair products. It’s about healing your body at the root level.
Here are a few starting points:
- Improve digestion with mindful eating, chewing thoroughly, and not rushing meals.
- Reduce processed foods that irritate the gut lining.
- Rebuild the gut microbiome with fermented foods and targeted probiotics.
- Ensure adequate protein and healthy fats in your diet — both are essential for hair structure.
- Consider checking for nutrient deficiencies like zinc, iron, biotin, and B12, especially if you’ve had long-standing gut issues.
You’re Not Powerless
Hair thinning during midlife can feel frustrating, but there are real, meaningful steps you can take to support your body from the inside out.
You don’t have to accept it as “just aging.” With the right support including a focus on gut health, it’s possible to restore balance and reclaim not just your hair, but your sense of vitality.
