5 Remedies That Can Help With Wrinkles & Hair Loss
- 13 hours ago
- 4 min read
Changes in skin and hair are among the most visible signs of perimenopause and menopause. Declining sex hormones, chronic stress, nutrient gaps, and shifts in protein and collagen production all contribute to thinning hair, increased shedding, loss of skin elasticity, and the formation of fine lines and wrinkles. The good news: several targeted, practical remedies can help support hair strength and skin resilience.
Overview: Why skin and hair change
Hair is mostly keratin, a structural protein, and skin depends on collagen and elastin for firmness and moisture retention. When protein intake, hormone levels, or nutrient status falter, regeneration and repair slow down. Elevated cortisol from chronic stress accelerates collagen degradation and disrupts the hair growth cycle. Addressing these core drivers—nutrition, structural proteins, micronutrients, stress, and hormones—provides the most meaningful benefits.
Remedy 1 — Increase protein intake strategically
Why it matters: Protein supplies the amino acids needed to rebuild skin cells and hair follicles. A protein deficit can push hairs into the resting phase, causing increased shedding (telogen effluvium), and slows skin cell renewal.
Actionable guidance:
Prioritize complete proteins that contain all nine essential amino acids—animal-based sources (eggs, fish, poultry, beef, dairy) are complete options.
Consider aiming for roughly 1 gram of protein per pound of ideal body weight if you are active or focused on maintaining muscle and hair health—this is more than the minimal RDA but often more effective for repair and regeneration.
Use supplements like collagen peptides to boost amino acid intake. Collagen is not a complete protein, so view it as an adjunct rather than your sole protein source.
Small practical swaps: add eggs or Greek yogurt to breakfast, include a protein portion at each meal, or use a collagen peptide in coffee or smoothies.
Remedy 2 — Support collagen for skin structure and hair resilience
Why it matters: Collagen forms a structural matrix under the skin and feeds the building blocks for hair proteins. Loss of collagen with age reduces skin plumpness and elasticity, increasing wrinkle visibility and contributing to thinning hair.
Hydrolyzed collagen supplements and collagen-rich foods (bone broth, slow-cooked stocks) provide amino acids such as glycine, proline, and hydroxyproline that support skin hydration, elasticity, and density. Literature reviews show hydrolyzed collagen can reduce wrinkle formation, increase skin hydration and elasticity, and boost collagen density and synthesis.
Actionable guidance:
Try a daily collagen peptide supplement or incorporate bone broth into your cooking routine.
Combine collagen supplementation with adequate overall protein and nutrients that support collagen synthesis (see biotin and micronutrients below).
Remedy 3 — Check and support biotin plus other key micronutrients
Why it matters: Biotin plays a role in keratin production and fatty acid synthesis, which help maintain the skin’s lipid barrier and hair shaft strength. Deficiencies—driven by gut dysbiosis, certain medications, bariatric surgery, smoking, or excess alcohol—can impair hair retention and skin health.
Observational data have shown a high proportion of women reporting hair loss have low biotin levels. While randomized controlled trials are limited, biotin supplementation can be a practical part of a targeted plan when deficiency is suspected.
Actionable guidance:
Ask your clinician to check nutrient markers if you have unexplained hair loss—biotin, ferritin (iron stores), vitamin D, and other micronutrients are common culprits.
Address gut health and medication interactions that reduce nutrient absorption.
Use biotin thoughtfully as part of a broader supplementation strategy when labs or clinical signs suggest deficiency.
Remedy 4 — Manage stress to protect collagen and the hair growth cycle
Why it matters: Cortisol and other stress hormones break down collagen and elastin, reduce synthesis of hyaluronic acid and proteoglycans (important for skin hydration), and disrupt hair growth, often triggering telogen effluvium. Chronic stress can reduce the skin’s repair capacity and accelerate visible aging.
When cortisol is consistently elevated it can reduce synthesis and accelerate degradation of skin elements—by roughly 40% in some studies—contributing to thinner, less resilient skin and increased hair shedding.
Actionable guidance:
Build daily stress-reduction practices: sleep optimization, movement you enjoy, breathwork or meditation, and boundaries around work and caregiving.
Address major stressors with professional support when needed; significant stress events commonly precipitate noticeable hair shedding that often recovers when stress is managed.
Be gentle with hair during periods of shedding (avoid excessive pulling, tight hairstyles, and harsh chemical or heat treatments).
Remedy 5 — Assess and address hormonal and thyroid imbalances
Why it matters: Declining estrogen and progesterone in perimenopause and menopause reduce collagen production and skin moisture while increasing hair follicle sensitivity to androgens, which can cause female pattern hair loss. Thyroid hormones (T3 and T4) act as switches for hair growth; both hypo- and hyperthyroidism can cause hair thinning and shedding.
Typical signs of hormone-related hair and skin changes include diffuse scalp thinning, widening of the part, loss of hair density, increased facial hair, dryer and thinner skin, and slower wound healing. Thyroid-related hair loss can present as scalp thinning or thinning of the outer third of the eyebrow.
Actionable guidance:
Have a comprehensive hormonal assessment with a clinician: sex hormones, thyroid panel (including TSH, free T3, free T4), ferritin, and other relevant markers.
Treat underlying thyroid disease or optimize hormone balance under medical supervision; restoring appropriate hormone levels can extend the hair growth phase and improve hair quality.
Address contributing lifestyle and nutritional factors simultaneously—no single intervention is usually sufficient on its own.
Practical checklist to get started
Increase high-quality protein across meals; add collagen peptides as an adjunct.
Incorporate collagen-rich foods or supplements for skin elasticity and hydration.
Test for nutrient deficiencies (biotin, iron/ferritin, vitamin D) and correct them.
Prioritize stress management to protect skin matrix and normalize hair cycles.
Screen for hormonal and thyroid imbalances and work with a clinician on targeted treatment.
Final Thoughts and Next Steps:
Wrinkles and hair loss in midlife rarely stem from a single cause. A combined approach—adequate protein, collagen support, targeted micronutrient correction, stress reduction, and hormone or thyroid optimization—offers the best chance to preserve and restore skin and hair health. Small, consistent changes add up: nourish the body with the right building blocks, protect it from chronic stress, and address hormonal drivers with appropriate testing and care.
If you’re experiencing sudden or significant hair loss or rapid skin changes, seek evaluation from a healthcare provider to rule out underlying medical causes and to build a personalized plan.