Why Is My Hair Getting Thinner?
Understanding Post-COVID Hair Loss, Menopause, and What Women Over 45 Can Do About It
You finally recovered from COVID for the 2nd, 3rd 4th time....
Months later, you're brushing your hair and notice something alarming.
More hair is collecting in the brush.
The shower drain is clogging faster than ever.
Your ponytail feels thinner.
Your confidence quietly begins to fade.
If you're over 45, you may wonder:
"Is this COVID? Menopause? Stress? Aging? Or all of the above?"
The answer is often yes—all of the above.
The encouraging news is that, for many women, hair thinning is not permanent. Understanding why it's happening is the first step toward helping your body recover.
COVID and Hair Loss: The Delayed Effect
One of the most common causes of hair shedding after illness is a condition called telogen effluvium.
Normally, about 90% of your hair is actively growing while only a small percentage is resting. When your body experiences a significant physical stress—such as COVID-19 infection, high fever, surgery, or major emotional stress—it may shift a large number of hair follicles into the resting phase.
Approximately two to three months later, those resting hairs begin to shed all at once.
Although the amount of hair loss can feel overwhelming, the hair follicles themselves usually remain healthy. In many cases, new hair can grow again once the body recovers.
Why Menopause Makes It Worse
For women in perimenopause and menopause, there is often another layer to the story.
As estrogen levels decline:
Hair grows more slowly.
Individual strands become finer.
Hair may lose density.
Recovery from stress-related hair loss takes longer.
At the same time, women over 45 are also more likely to experience:
Iron depletion
Lower vitamin D levels
Thyroid disorders
Chronic stress
Poor sleep
Blood sugar fluctuations
Each of these can affect healthy hair growth.
Hair health is often a reflection of overall metabolic health—not simply what is happening on your scalp.
The Foundation: Feed the Hair Follicle
Hair follicles are among the most metabolically active tissues in the body.
Before investing in expensive treatments, begin by supporting the body's natural ability to build healthy hair.
Focus on:
High-quality protein
Iron (when deficient)
Vitamin D
Vitamin B12
Zinc
Folate
Omega-3 fatty acids
If your hair loss has been significant, talk with your healthcare provider about checking laboratory work such as:
Complete Blood Count (CBC)
Ferritin (iron stores)
Vitamin D
Vitamin B12
Thyroid function
Zinc (when appropriate)
Correcting an underlying deficiency may be one of the most effective—and often overlooked—steps.
Do Hair Supplements Work?
The answer is: sometimes.
Many products promise miraculous results, but no supplement can override poor nutrition or untreated medical conditions.
Some nutraceuticals with the strongest evidence include:
Marine collagen peptides
Specialized collagen formulations
Saw palmetto (for some women with androgen-related thinning—only under medical guidance)
Pumpkin seed oil
Tocotrienols (a form of vitamin E)
Certain proprietary blends containing botanical extracts, marine proteins, and antioxidants
Results tend to be gradual and are most noticeable after three to six months of consistent use.
Remember: more is not always better. High doses of supplements can sometimes do more harm than good.
What About Biotin?
Biotin has become synonymous with hair health.
However, true biotin deficiency is uncommon.
If you are not deficient, large doses of biotin have not consistently been shown to improve hair growth. In addition, high-dose biotin can interfere with laboratory tests, including thyroid and cardiac blood work.
Can Essential Oils Help?
Essential oils are not miracle cures, but some small studies suggest they may support scalp health.
The most commonly discussed include:
Rosemary
Lavender
Peppermint
Cedarwood
Rosemary oil has received the most attention and, in one clinical study, performed similarly to 2% topical minoxidil over six months for certain types of hair loss, though the evidence remains limited and more research is needed.
Always dilute essential oils in a carrier oil such as jojoba, coconut, or argan oil before applying them to the scalp, and discontinue use if irritation develops.
Over-the-Counter Treatments
The best-supported over-the-counter treatment remains topical minoxidil.
Minoxidil works by extending the hair's active growth phase and increasing blood flow around the follicle.
Many women begin noticing improvement after three to six months, although temporary increased shedding can occur during the first several weeks as older hairs are replaced.
Patience is essential.
Hair grows slowly—typically only about half an inch each month.
Low-Level Laser Therapy (LLLT)
One of the more exciting non-invasive therapies is low-level laser therapy.
These FDA-cleared laser caps, helmets, and combs use red light to stimulate cellular activity inside the hair follicle.
Researchers believe laser therapy may:
Improve blood circulation
Increase cellular energy production
Reduce inflammation
Extend the hair growth phase
Studies suggest many women experience increased hair density after several months of consistent treatment.
While not an overnight solution, LLLT is considered safe for most individuals and can be combined with other therapies.
Platelet-Rich Plasma (PRP)
PRP has become one of the most popular physician-based treatments for hair restoration.
A small amount of your own blood is drawn and processed to concentrate platelets, which contain growth factors involved in tissue repair. That platelet-rich plasma is then injected into areas of thinning hair.
The goal is to stimulate dormant hair follicles and encourage thicker growth.
Studies have shown promising results for many patients, especially when treatment begins before extensive follicle loss occurs.
PRP typically involves a series of treatments followed by maintenance sessions.
Lifestyle Still Matters
Healthy hair reflects a healthy body.
Support hair growth by:
Prioritizing sleep
Managing chronic stress
Exercising regularly
Eating adequate protein
Staying hydrated
Avoiding smoking
Being gentle with heat styling and chemical treatments
Your scalp is part of your body's ecosystem. Caring for the whole person often benefits the hair as well.
The Takeaway
Hair loss after COVID and during menopause can feel discouraging—but it is also common, understandable, and often treatable.
There is rarely one single solution.
The most successful approach combines:
Identifying and correcting underlying nutrient deficiencies
Supporting hormonal and metabolic health
Optimizing protein intake
Considering evidence-based therapies such as topical minoxidil, low-level laser therapy, or PRP when appropriate
Using supplements and essential oils as supportive tools rather than miracle cures
Remember, hair grows in seasons.
Just as it took months for thinning to become noticeable, regrowth also requires patience.
Your body has an incredible capacity to heal when it is given the support it needs. For many women over 45, healthier hair begins not with chasing the latest trend—but with restoring overall health from the inside out.
Download Guide: Hair Thinning
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