Hair Thinning in Perimenopause: Why It Happens & What You Can Do

Noticing more strands in your hairbrush? A receding hairline that wasn’t there before? Maybe your once-lustrous hair is looking dull, dry, or just… thinner? If so, you’re not alone.

Hair changes are a common (and frustrating) part of perimenopause and menopause. But why does it happen—and more importantly, what can you do about it?

Let’s dive into the reasons behind perimenopausal hair thinning and how key nutrients like collagen and magnesium may help maintain healthy hair.

Why Does Hair Thin During Perimenopause?

Hormonal fluctuations—especially declining oestrogen and progesterone—are a major reason for hair changes in midlife. Here’s what’s happening behind the scenes:

🔹 Lower oestrogen → slower hair growth
Oestrogen helps keep hair in its growth phase (anagen) for longer. As oestrogen levels decline, hair cycles shorten, meaning more hairs fall out sooner than they should.

🔹 Higher androgen influence → finer, weaker hair
With less oestrogen to counterbalance, androgens (like testosterone) can have a stronger effect—leading to thinner hair, a widening part, and even hair loss around the temples.

🔹 Stress & poor sleep → increased shedding
Ever noticed hair loss gets worse when life is stressful? That’s because cortisol (your stress hormone) can interfere with hair growth cycles. Poor sleep (hello, 3 AM wake-ups) may also contribute to higher stress levels, which doesn’t help.

Sleep tips in perimenopause and menopause, here.

🔹 Nutrient absorption changes
As we age, our ability to absorb and metabolise certain nutrients—including protein, collagen, and magnesium—may decline. Making sure you’re getting enough of these nutrients may help maintain hair strength over time.

How Nutrition May Play a Role in Managing Hair Health

While there’s no overnight fix for hormonal hair changes, certain nutrients play a role in hair structure, follicle function, and scalp health.

Collagen & Hair Health

Collagen provides amino acids that form keratin, the protein that makes up hair, skin, and nails. Getting enough collagen may help maintain hair strength and structure over time.

🔹 Collagen contains proline and glycine—amino acids essential for strong hair fibres.
🔹 Hair tends to lose protein structure with age, so consuming a collagen-rich diet may help provide the building blocks for hair maintenance.
🔹 Many women report smoother hair, stronger nails, and better skin within a few weeks to months of consistent use.

SheBANG! Peri Chai Latte & Peri Salted Caramel Latte both contain collagen peptides, making them an easy way to help manage hair health as part of your daily routine.

Magnesium & Hair Health

Magnesium plays a role in over 300 enzymatic reactions in the body, including those that regulate stress response, circulation, and protein synthesis—all of which can affect hair growth.

🔹 Magnesium is needed for protein synthesis, which is important for building strong, healthy hair.
🔹 Magnesium plays a role in stress management, and since stress can trigger increased shedding, ensuring adequate intake may help support overall hair health.

SheBANG! Peri Chai Latte & Peri Salted Caramel Latte contain magnesium glycinate, a form that is gentle on digestion and highly absorbable—helping to support overall well-being, sleep, and stress management.

How Long Does It Take to Notice a Difference?

Every woman is different, but many people report visible changes in their hair, skin, and nails within a few weeks to a couple of months of consistent collagen intake.

The Bottom Line

Perimenopausal hair thinning is incredibly common—but that doesn’t mean you just have to accept it. While no single food or product can "fix" hormonal changes, ensuring you get enough protein, collagen, magnesium, and other key nutrients may help maintain healthy hair as you transition through midlife.

If you’re looking for an easy, delicious way to support your body through perimenopause, check out SheBANG! Peri Chai Latte & Peri Salted Caramel Latte—both rich in collagen, magnesium, and anti-inflammatory ingredients.

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