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7 Vitamins and Supplements for Healthy Hair in Menopausal Women

Hair loss is a common symptom in menopausal women. It can be caused by a number of things, but like most menopausal symptoms, the main culprit is usually hormone fluctuations. Specifically, a drop in estrogen levels is statistically the most likely cause. Factors like stress, fatigue, and lack of sleep can also induce hair loss. It is important to maintain a healthy diet and lifestyle while going through this change in your life. This article features nutrient-rich foods - like fish, eggs, avocados, and nuts - that will help keep your hair healthy.

7 Vitamins and Supplements for Healthy Hair in Menopausal Women


Hair is made out of protein, so it only makes sense to ingest more protein to keep hair healthy and encourage hair growth. Dairy products like milk and yogurt, eggs, red meats, and nuts are all rich in protein.


Omega-3 Fatty Acids

Omega-3 fatty acids are essential oils that nourish the hair and scalp, among other vital functions. They are important antioxidant fats that the body cannot produce itself, and can only be obtained through diet. Foods like salmon, tuna, avocado, walnuts, and almonds are all packed with fatty acids.



Iron deficiency anemia is a common cause of hair loss, so it is important to eat foods with plenty of iron. Spinach, kale, collard greens, dried apricots, broccoli, chicken, and fish are all iron-rich foods.



A lack of zinc can lead to a flaky scalp and hair loss. Whole grains, eggs, beef, and oysters are all rich in zinc.+


Vitamin C

Vitamin C is a potent antioxidant and also aids in the absorption of iron. It also encourages collagen production, which is good for hair. Foods like blueberries, guava, oranges, strawberries, and sweet potatoes are all good sources of vitamin C.


Vitamin B12

Also known as cobalamin, vitamin B12 helps maintain a normal appetite and helps make red blood cells for hair growth. Meats like chicken, turkey, as well as eggs, are rich in vitamin B12.


Vitamin A

Vitamin A is important to help make sebum, which is the oily substance that nourishes scalp and hair. Carrots, pumpkin, and sweet potatoes all contain vitamin A.

In addition to all these nutrient-rich foods, it is vital to maintain a healthy lifestyle. Hydration is of upmost importance in maintaining healthy bodily functions, including hair health. Drink plenty of water daily, even when you are not thirsty. Exercise also plays a major role in staying healthy, so try to do some form of aerobic exercise at least 30 minutes a day. Swimming, walking, jogging, and yoga are all good forms of low-impact aerobic exercise.

Hair loss during menopause can be disheartening and troublesome, but keeping your hair healthy and beautiful can be done by incorporating these nutrient-rich foods into your daily diet.

There are also other approaches to look up into to treat hair loss properly.

Sudden Hair Loss in Young Women

Sudden hair loss is a common but upsetting problem that affects many young women. Read on to learn more about sudden hair loss in young women.

FAQs: How Does Diabetes Affect My Hair Growth?

One of the most visible symptoms of diabetes is alopecia, or hair loss. Click here to learn about alopecia and how it can be treated.

Perimenopause and Hair Loss Treatments

Hair loss and thinning is a common symptom of perimenopause. Click here to learn more.

  • Lewin, J. (2014). What to eat for healthy hair. Retrieved July 22, 2014, from
  • Office on Women's Health. (2008). Skin and Hair Health. In: The Healthy Woman: A Complete Guide for All Ages. Retrieved from
  • U.S. Department of Agriculture. (n.d.). National Nutrient Database for Standard Reference.
  • Retrieved July 22, 2014, from