Hair Advice for Midlife Women

By Sara G. Allison, Trichologist and Founder of Hair Today More Tomorrow

If you've noticed your hair becoming thinner, drier, or just not as full as it once was, you're not alone. Many women in their 40s, 50s, and beyond start to see changes in their hair and scalp — and yet, very few talk about it.

As a trichologist, most of my clients are women — not the middle-aged bald men people assume I see! In fact, the majority are perimenopausal to postmenopausal, dealing with hormonal shifts, changing nutrition needs, and the emotional weight of midlife.

For many women, hair is deeply personal. It’s part of your identity — your style, your confidence, your femininity. And when it starts to thin, break, or shed excessively, it can feel incredibly distressing. Often, I’m the first person a woman has ever spoken to about her hair loss. It’s a silent struggle, shared only with a sister, a best friend — if at all.

But here’s the good news: there is so much you can do to support healthy hair growth. Whether you’re experiencing hair loss or just want your hair to feel thicker and stronger, these are my top recommendations:

1. Wash Your Hair Regularly — and Choose the Right Shampoo

Washing your hair at least every other day helps remove sweat, dead skin, and product buildup — all of which can clog follicles and contribute to shedding. Avoid dry shampoo, which strips moisture and causes buildup. It’s fine in emergencies, but not something to rely on regularly.

Scalp health is crucial — blocked follicles from sweat, toxins, and dead skin cells can impact shine, condition, and even lead to hair loss. As we get older, the scalp can become drier and more prone to flaking. Many women start washing their hair less often in midlife, assuming it’s less oily than in younger years — but this can make matters worse if dryness or build-up sets in.

That’s why I formulated my Organic Stimulating Hair Growth Shampoo, made with powerful botanical ingredients:

Rosemary & peppermint oils to stimulate the scalp and promote circulation
Aloe vera to soothe and hydrate
Argan oil to nourish, smooth and protect
Glycerin to draw in moisture, repair damage, and give a smooth, shiny finish

It’s also free from SLS, silicones, and parabens, so you’re not loading your scalp with ingredients that can interfere with healthy growth.

2. Don’t Neglect Your Scalp

If you’re noticing flaking, dryness, or discomfort, it may be time to care for your scalp more intentionally. Many midlife women find their scalps become drier, which can lead to irritation or buildup — especially if they’re shampooing less often.

I recommend trying one of my dandruff shampoos or my wonderful scalp exfoliator. Regular exfoliation can help remove dead skin cells, reduce flakiness, and keep your follicles clear — giving your hair the healthiest possible foundation to grow from.

3. Be Gentle with Styling

Hair becomes more delicate with age and hormonal changes, so gentle handling makes a big difference.

Use paddle brushes to detangle and massage the scalp to encourage blood flow. Brush before shampooing. After washing, apply conditioner with your fingers or a wide-tooth comb. Minimise brushing while wet to reduce breakage, and keep heat tools on a low setting to avoid unnecessary damage.

4. Reduce Midlife Stress

This stage of life often comes with a lot to juggle:

Supporting children — whether they’re young adults or even grandchildren
Caring for elderly relatives
Managing your own health and wellbeing
Keeping up with career or life responsibilities
Dealing with menopause and hormonal changes

Many women also experience new levels of anxiety during this phase, often linked to declining progesterone and changes in thyroid function. Stress is a major contributor to hair loss — it can disrupt thyroid activity, deplete nutrients, and shift hair into the shedding phase.

What can help?

Practising daily mindfulness
10 minutes of meditation
Time in nature
Regular movement and rest

These small changes can have a big impact on your nervous system — and your hair.

5. Check Your Medications and HRT Carefully

Many women in midlife are prescribed medications for:

Blood pressure
Cholesterol
Osteoporosis
Depression

Any of these can contribute to hair thinning. The same goes for HRT. While it can be helpful for managing menopausal symptoms, many commonly prescribed versions contain synthetic progestins, which may negatively impact hair health.

If you’re considering HRT, ask your GP about switching to a natural progesterone alternative. It’s usually better tolerated when it comes to hair. The oestrogen component is typically safer in gel, patch, or tablet form.

6. Support Hair from the Inside — with Nutrition and Blood Testing

Hair is 80–90% protein, so nutritional support is essential. One of the most common deficiencies I see is low iron and ferritin, especially in those reducing or avoiding red meat. Red meat — particularly organic and grass-fed — is rich in iron, zinc, B12 and vitamin D, which are all crucial for hair.

I always include in-depth blood testing as part of my consultations. It helps uncover nutritional gaps or imbalances your GP might miss. I assess levels with hair health in mind — not just whether they fall within “normal” NHS ranges, but whether they’re truly optimal for growth and vitality.

I also look at thyroid health, which is often underactive in women 40+ and can be the root of fatigue, weight changes, and thinning hair.

If you don’t eat red meat regularly, I recommend my Iron Plus — a gut-friendly, non-constipating, vegan-friendly formula that’s highly bioavailable and helps raise ferritin levels super fast compared to other iron supplements.

For those focused on bone health, calcium isn’t enough on its own. My High Strength Vitamin D contains all the essential co-factors —vitamin K2, magnesium and zinc — to direct calcium where it’s needed (like bones and possibly hair), rather than allowing it to settle in soft tissues.

As we age, we may absorb less vitamin B12, especially if you’ve been on antacids or PPIs. My Biotin & B-Complex provides high-dose B12 alongside a full complex of energising B vitamins that support hair, energy, and wellbeing.

7. Supplement Wisely

I formulated My M&O’s as a complete, bioavailable daily supplement that supports hair growth from the inside out. It includes:

Highly absorbable vitamins and minerals
Organic omega oils
High-potency antioxidants to reduce inflammation and support cellular repair
Selected live bacterial strains to support gut health, hormone balance and nutrient absorption

It also contains key nutrients that contribute to collagen production, which is vital for healthy hair structure, strength, and elasticity — particularly as collagen naturally declines with age.

And while we’re on the subject of collagen... I also offer a specialist collagen supplement designed specifically for hair, and particularly suited to menopausal and postmenopausal women. Many collagen products focus on skin, but mine is formulated to support hair regrowth, making it an excellent companion to My M&O’s for those who want to give their hair every advantage.

Always choose capsules over tablets, and check for clean formulations. Avoid additives like magnesium stearate, which is often used as a filler and can reduce absorption. My M&O’s is free from bulking agents and unnecessary extras — just pure, effective ingredients to support your hair and overall health.

Even if you're still on medication or dealing with stress, this can give your body the foundation it needs to regrow healthier, stronger hair.

8. Balance Blood Sugar and Reduce Carbs

Midlife often brings a creeping weight gain — especially around the middle. This is frequently linked to blood sugar imbalances and increased insulin resistance, which can also impact hair.

A diet high in refined carbohydrates and sugar can drive inflammation and disrupt hormones. Cutting back can help rebalance your body and give your hair a better chance to thrive.

9. Speak Up — You Don’t Have to Keep Quiet About Hair Loss

If your hair feels thinner, flatter, or simply “not like it used to be,” you are not alone — and you absolutely don’t have to accept it as just part of getting older.

Hair Today More Tomorrow is here to help uncover the root cause and guide you toward meaningful, visible results — whether your hair changes are hormonal, nutritional, stress-related, or simply part of life’s ups and downs.

Even if you're not sure where to start, you're welcome to call the office for a quick chat — we understand how personal and emotional this can be, and sometimes a friendly conversation is the first step.

Call us on +44 7557 645217

Here’s how you can take the next step:

Book a consultation with me: hairlossconsultant.co.uk

Prefer to start with products? Visit: hairlossconsultant.co.uk/shop

Want a shorter, print-friendly version to keep on hand? Download my free guide: 7 Secrets to Stop Thinning Hair

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