Why I Was Losing Hair in Menopause — And the Plant-Based Changes That Brought It Back

Hair loss in menopause is one of those things no one really talks about — until it happens to you.

I’ve always had thick hair. The kind of thick that clogs drains, breaks hair ties, and leaves little reminders everywhere I go. So, when my hair started falling out during menopause, I didn’t notice it on my head at first — but I sure saw it on the floor. The running joke in my house is that we could never get a dog that sheds because I already shed so much.

At first, it was funny. But then it wasn’t.

A small bald spot showed up, right where I pulled my hair back — and it grew. I started noticing how thin my ponytail was getting overall. It wasn’t just “seasonal shedding” or stress — something deeper was going on. That was my wake-up call.

If you're a woman in your 40s, 50s, or beyond who’s seeing more hair on the floor than you used to, you are absolutely not alone. And no — you don’t have to accept it as your new normal.

Let’s break down exactly why menopausal hair loss happens, what you can do about it naturally, and how I’ve used plant-based nutrition and gentle support to start regaining thickness, shine, and confidence.

Why Does Hair Thinning Happen During Menopause?

Hormonal shifts are the primary culprit.

As we move through perimenopause and into menopause, our levels of estrogen and progesterone begin to decline. These hormones are essential for maintaining the hair growth cycle — especially estrogen, which helps keep strands in the “growing” (anagen) phase longer.

At the same time, androgens (male hormones like testosterone and DHT) can become more dominant. These can shrink hair follicles and lead to thinner, finer hair — or even small bald spots, especially around the crown and temples.

But it’s not just hormones.

Hair loss in women over 50 can also be triggered by:

• Nutrient deficiencies (especially iron, zinc, protein, and B vitamins)

• Chronic stress (which can push hair into the shedding phase)

• Thyroid imbalances

• Poor gut health, which affects nutrient absorption

• Inflammation in the body, which can affect the scalp

In short: it’s not “just age.” It’s a complex, multi-layered shift that needs support from the inside out.

How Plant-Based Foods Can Support Hair Health After 50

Good news: nutrition plays a massive role in managing hair loss — and it’s one of the easiest things you can start today.

As a plant-based eater, I’ve learned how powerful whole foods can be in restoring balance, supporting healthy hormones, and feeding the follicles from within. Here’s what I’ve prioritized in my own journey:

1. Phytoestrogens: Gentle Hormone Support from Plants

Phytoestrogens are natural plant compounds that mimic estrogen in the body. They’re not hormone replacements, but they can help smooth out the rollercoaster of hormonal fluctuations in midlife — and in doing so, support healthier hair growth.

Best vegan sources of phytoestrogens:

• Flaxseeds (rich in lignans, a powerful phytoestrogen)

• Soy products like tofu, tempeh, edamame

• Sesame seeds

• Chickpeas

• Berries

👉 How to use them: Add 1–2 tablespoons of ground flaxseed to your smoothie or oatmeal daily. Incorporate tofu stir-fries or tempeh salads a few times a week.

2. Protein: The Building Block of Strong Hair

Hair is made primarily of keratin, a protein — so getting enough quality protein is non-negotiable if you want strong strands.

Top plant-based protein sources:

• Lentils

• Chickpeas

• Quinoa

• Tofu and tempeh

• Chia and hemp seeds

• Almonds, walnuts, and other nuts

🌱 Pro tip: Aim for 25–35g of protein per meal. Mix and match sources to cover all your amino acid needs.

3. Iron: Prevent Deficiency-Related Hair Loss

Iron deficiency is one of the leading causes of hair thinning in women, especially those on plant-based diets. If your scalp feels sensitive or your part looks wider, iron could be a factor.

Great iron-rich vegan foods:

• Spinach

• Lentils

• Pumpkin seeds

• Blackstrap molasses

• Dark chocolate (70%+)

• Tofu

• Chickpeas

🍊 Pro tip: Pair with vitamin C-rich foods (like oranges, strawberries, or bell peppers) to boost absorption.

4. Zinc: Scalp + Follicle Health

Both too little and too much zinc can affect hair health, so balance is key. Zinc plays a role in tissue growth, cell repair, and oil gland function — all of which affect hair health and scalp condition.

Recommended amount for women over 50:👉 The RDA (Recommended Dietary Allowance) is 8 mg per day. Avoid going over 40 mg daily, which is the upper intake limit, unless advised by a healthcare provider.

Plant-based zinc sources:

• Pumpkin seeds (1 oz = ~2.2 mg)

• Cashews

• Mushrooms

• Spinach

• Lentils

• Chickpeas

🥣 Sprinkle pumpkin seeds over salads or blend into smoothies to sneak in extra zinc without thinking about it.

5. Biotin (Vitamin B7): Support for Stronger, Shinier Strands

Biotin is well-known for supporting hair health, but many people don’t realize how easy it is to include on a whole-food plant-based diet.

Biotin-rich plant foods:

• Nuts: almonds, walnuts, pecans

• Seeds: sunflower, flax, chia

• Legumes: lentils, chickpeas, black beans

• Whole grains: oats, barley, brown rice

• Leafy greens: spinach, kale, Swiss chard

• Sweet potatoes

• Mushrooms

• Avocados

• Bananas

• Nutritional yeast

🥑 Daily hack: Have a power bowl with quinoa, sweet potatoes, avocado, and leafy greens — biotin bonanza!

6. Omega-3 Fatty Acids: For Scalp Health and Hormonal Balance

Omega-3s help reduce inflammation, support scalp circulation, and may buffer some of the hormonal swings that disrupt the hair growth cycle.

Best plant-based sources:

• Chia seeds

• Flaxseeds

• Hemp seeds

• Walnuts

• Brussels sprouts

• Avocados

• Seaweed/algae oil (great vegan EPA/DHA supplement option)

🥄 Add chia pudding to your breakfast routine or blend flax oil into a salad dressing.

💧 Lifestyle & Daily Habits That Support Hair Regrowth

While nutrition lays the foundation, your daily habits also impact hair health. Here are a few that helped me personally:

✅ Hydration

Dehydrated follicles = brittle, breakable hair. Aim for at least half of your ideal body, in ounces, of water a day, more if you’re active or in dry climates.

✅ Sleep

Hair grows during restorative sleep. Try winding down earlier, cutting off screens by 9pm, or using magnesium-rich foods or teas (like bananas or chamomile) to support better rest.

✅ Stress Management

Cortisol spikes can push hair into the shedding phase. Simple breathwork, walks in nature, journaling, or even dancing in your kitchen can all help lower stress levels.

✅ Scalp Massage

Use your fingertips (or a silicone scalp brush) in the shower with a gentle cleanser to stimulate blood flow and encourage regrowth.

🧴 Besides the above, what I personally use: A Vegan Hair Regrowth Routine

I also wanted to share a product that’s been working for me — Vegamour. It’s a vegan-friendly brand that offers:

• Shampoo + conditioner

• Hair growth serum

• Vegan supplements

I’m not an affiliate and I don’t get anything for recommending them. But after a few months of consistent use, my bald spot has definite hair regrowth and my hair is starting to feel fuller and stronger overall. It’s become part of my self-care routine — and it feels really good to use products aligned with my values.

You don’t have to use this brand — but whatever you choose, look for clean, cruelty-free, and vegan options where possible.

The Bigger Picture: Hair Health Is a Mirror of Inner Health

Losing your hair — or watching it thin — can feel emotional. For many women over 50, it’s tied to confidence, identity, and femininity. So if this is happening to you, please know this: you are not alone, and you are not doing anything wrong.

This journey has taught me that hair is a reflection of what’s happening internally — with our hormones, our nutrition, our stress, and our habits.

And the good news? Those are all things we can nurture and support.

💚 Final Thoughts: You Can Grow Thicker Hair After 50 (Vegan Style!)

By embracing a whole food, plant-based approach and incorporating the right supplements and daily habits, you can absolutely reclaim your hair health in menopause and beyond.

I’m proof. And I know you can be too.

💬 Let’s Talk:

Have you experienced hair changes during menopause or perimenopause? What has helped you — or what are you curious to try? Drop a comment below and let’s support each other through this journey!

Want more plant-based wellness tips for women 50+? Be sure to follow me or subscribe to my newsletter at nancyleedsgribble.com— we’re just getting started. 🌱✨

Xo,

~Nancy