5 Common Causes of Hair Loss in Women Over 40 (And How to Fix Them)

This article is in partnership with One Skin.

If your ponytail is feeling less pony-like or you’re noticing your arm doesn’t get tired anymore when blow drying your hair (because it takes much less time than it used to), you are not alone. Hair loss in women over the age of 40 is very common. Many women assume it’s simply a side effect of perimenopause and menopause, but it’s actually caused by a mix of factors, including hormonal changes, aging skin, nutrient deficiencies, and years of poor hair care habits. 

Here’s a deeper dive into the causes of hair loss over the age of 40 and what you can do to combat it. Here’s to thick ponies again!

Hormonal Changes

Estrogen and progesterone are key players in the hair growth cycle. Estrogen helps keep hair in the growth phase longer, while progesterone aids in countering the effects of androgens, which can shrink hair follicles and lead to thinning. So, it’s no surprise that as these hormones shift in midlife, many women start to notice hair loss. Menopause can also change the texture of your hair, thanks to shifts in follicle shape.

Aging Skin

Just like the skin on your face and body, your scalp changes as you age. And since it’s loaded with hair follicles and oil glands, those changes can significantly impact your hair. Over time, your scalp builds up senescent cells—aka zombie cells—that stop working properly and release inflammatory signals, speeding up aging in nearby cells. When the cells responsible for growing hair (think dermal papilla and outer root sheath cells) become senescent, they lose their ability to support the hair growth cycle. That means shorter, thinner, weaker strands of hair.

At Nutritious Life, we’re big fans of OneSkin’s OS-01 HAIR peptide scalp serum. It targets a biological process linked to hair loss and thinning: the buildup of those pesky senescent cells. This innovative formula also helps balance the scalp microbiome and supports stronger, healthier follicles—so you’re not just masking symptoms, you’re addressing the real issue behind hair loss.

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Nutrient Deficiencies

As you age, your body may become less efficient at absorbing or metabolizing key nutrients that support hair growth—especially iron and vitamin D. While biotin absorption isn’t typically affected by aging, certain medications or low intake can impact your levels and contribute to hair changes too. Iron helps deliver oxygen to your hair follicles, which they need to grow strong, healthy strands. While menstruation can deplete iron earlier in life, low levels can still show up in menopause—especially after years of loss or dietary shifts. Vitamin D plays a key role in the development of new follicles, and low levels have been linked to increased hair shedding and slower growth. Biotin is essential for making keratin (the protein that makes up your hair), and a deficiency can leave your strands brittle and thin. 

To keep your hair healthy, aim to get these nutrients from real, whole foods. For iron, lean on quality red meat, seafood, lentils, and dark leafy greens. For vitamin D, go for fatty fish and egg yolks—or talk to your doc about a supplement if you’re low. And, for biotin, think eggs, salmon, nuts, and avocados. A balanced, nutrient-rich plate is one of the best ways to support strong, vibrant hair as you age.

Stress and Cortisol Level

Does stress feel like your default setting these days? Estrogen and progesterone help buffer the body’s stress response, so when those hormones dip (hello, midlife), cortisol can surge—and you may feel it big time. High cortisol levels can push hair follicles into the resting phase, slowing new growth and even triggering early hair loss.

The good news? You can help calm that cortisol. Regular movement, a nutrient-packed, balanced diet, and solid sleep go a long way. Add in relaxation techniques like meditation, yoga, or even a quick round of box breathing. Not only will you feel more grounded (your family might thank you), but that thick ponytail might just start making a comeback.

OneSkin’s OS-01 HAIR is scientifically proven to reduce senescence and inflammation markers in stress hair follicle cells.

Unhealthy Hair Habits

You don’t get to midlife without having a few favorite styling tools. Unfortunately, those flat irons, curling irons, and blow dryers may make your hair look better in the moment, but they may also be the reason your hair is starting to thin. Even styling your hair in a tight ponytail or braid can increase tension on your hair follicles and lead to hair loss. Also, chemical treatments like hair dye strip away natural oils, leaving hair drier and more vulnerable to damage. On the other hand, not washing your hair often enough can cause oil and dirt buildup, clogging hair follicles, and potentially hindering new growth. Finding the perfect hair care balance is key during midlife. One Skin’s OS-01 HAIR is clinically validated to support the scalp microbiome by promoting changes associated with less hair loss and less dandruff.

Healthy Hair Starts with Healthy Habits

Hair loss in women over 40 can be caused by a variety of factors but making slight changes to your lifestyle—consuming a balanced diet, managing stress, using hair care products such as One Skin’s OS-01 HAIR peptide scalp serum, and adapting healthier hair practices, you may just be feeling like your hair is ready for those 80’s outfits you’re just dying make a comeback.

Don’t miss out! OneSkin is offering Nutritious Life readers 15% off their first purchase with code KERI.