Is This Perimenopause or Just Autumn Shedding? (Spoiler: It Might Be Both)

Natalie Harrison
Is This Perimenopause or Just Autumn Shedding? (Spoiler: It Might Be Both)

You have noticed it. More hair in the shower. More on the brush. A ponytail that feels thinner than it did six months ago. And a quiet, unsettling question sitting at the back of your mind: is something actually wrong?

If you are in your late 30s, 40s, or early 50s and this is happening right now, in the heart of autumn, you are not imagining it and you are not alone. What you are experiencing might have two perfectly explainable causes happening at exactly the same time, and understanding them can change everything about how you respond.

The good news is that for most people, increased shedding during this life stage is neither permanent nor a sign of something serious. There are gentle, science-backed ways to support your hair through this season, from the inside out.

What Is Actually Happening to Your Hair Right Now?

The hair growth cycle, explained simply

Every single strand on your head is on its own growth cycle. It grows for months to years (the anagen phase), briefly transitions (catagen), then rests for several months (the telogen phase) before shedding to make way for a new strand.

Normally, around 5 to 15% of hairs are in the resting telogen phase at any given time. When that number temporarily rises, you notice more shedding. That shift can happen for two very different reasons, and in autumn they can easily coincide.

Reason one: seasonal shedding

  • A landmark study published in the journal Dermatology, tracking 800 healthy women over six years, found that hair shedding consistently peaks in autumn

  • A 2009 study in the same journal confirmed that the proportion of resting (telogen) hairs peaks in summer, meaning autumn is when those hairs shed

  • The leading theory is that increased UV exposure in summer pushes more follicles into the resting phase simultaneously, then around 100 days later, in autumn, they all shed at once

  • This process is natural and temporary. The follicles are intact, and new growth is already forming underneath

Reason two: perimenopause and hormonal shifts

Perimenopause is the transitional period before menopause, when the body begins gradually producing less oestrogen. It can start as early as the mid-30s and typically lasts 2 to 8 years before menstrual periods stop entirely.

Here is what happens to hair during this transition:

  • Oestrogen decline shortens the anagen (growth) phase, so hair grows for less time before entering the shedding cycle

  • Progesterone drops alongside oestrogen, and this shift in balance increases sensitivity to androgens (including DHT), which can cause follicle miniaturisation and finer, thinner strands over time

  • Cortisol rises during perimenopause, and elevated cortisol directly disrupts the hair follicle cycle, pushing follicles into the resting phase prematurely

  • Sebum production decreases, leaving the scalp drier and strands more brittle and prone to breakage

  • Up to one third of people experience noticeable hair changes during perimenopause

When both happen together

The double hit of seasonal shedding and perimenopausal hormonal flux both pushing hairs into telogen simultaneously creates a compound effect. The result looks and feels more alarming than either cause alone would produce, which can trigger panic, which raises cortisol further, which compounds the problem. Understanding the why is genuinely the first step to supporting the how.

Common Mistakes That Can Make Things Worse

This is not about blame. Everyone navigating hair changes is doing their absolute best with the information available. But a few common responses can quietly work against the hair during this time.

  • Swapping supplements every few weeks. The hair growth cycle is measured in months, not days. Starting a supplement and stopping it four weeks later because you "haven't seen results" means you never gave it a fair chance. Meaningful changes typically take 3 to 6+ months of consistent support to surface.

  • Assuming it is just ageing and doing nothing. Autumn shedding passes on its own, but perimenopausal hormonal shifts that go unsupported can compound over time. Acting early is always better than trying to reverse significant thinning later.

  • Over-supplementing single nutrients in high doses. Research confirms that over-supplementation of certain nutrients, including selenium and Vitamin A, is actually linked to increased hair loss rather than improvement. More is not always better.

  • Relying on harsh sulphate (like SLS and SLES) shampoos during a dry, fragile phase. As oestrogen falls, scalp sebum decreases, leaving the scalp and strands drier and more vulnerable. Stripping cleansers compound this during the very season when hair needs the most protection.

  • Skipping protein. Hair is built from keratin, which is a protein. During perimenopause, when the body's own protein synthesis is under hormonal pressure, dietary protein becomes even more important. Eating too little is one of the most common and under-recognised contributors to hair thinning.

  • Expecting a topical solution to solve an internal problem. Shampoos and serums matter, but if the root cause is hormonal and nutritional, topical-only approaches will not get to the source.

Practical Steps That Genuinely Support Your Hair Through This

These steps are useful regardless of where you are on the perimenopause spectrum, and regardless of whether you ever use Kiri10.

1. Get your bloods checked.
If shedding has been noticeable for more than 8 to 10 weeks, ask your GP or naturopath for a panel including ferritin (stored iron), serum zinc, Vitamin D, thyroid function, and oestrogen and progesterone levels. Many people discover their results sit in the "normal" range but below the optimal threshold for healthy hair. Knowing your numbers gives you a real picture to work from.

2. Prioritise protein at every meal.
Aim for a palm-sized portion of quality protein at breakfast, lunch, and dinner. Eggs, fish, legumes, Greek yoghurt, and lean meats all contribute the amino acids your follicles use to build each strand. This is the single most underrated hair habit.

3. Support iron and zinc through food first.
Iron-rich foods include red meat, lentils, spinach, and pumpkin seeds. Zinc is found in oysters, nuts, seeds, and wholegrains. Both play a critical role in follicle function and the keratin-building process.

4. Treat stress management as a non-negotiable.
During perimenopause, cortisol reactivity increases, meaning stress lands harder on the body and the hair follicle. Even small daily practices add up: 5 minutes of slow breathing, a regular sleep schedule, movement that feels enjoyable rather than punishing. These are not soft suggestions, they are direct follicle support.

5. Adjust your scalp care for the season.
In autumn and winter, swap to a gentler shampoo (free from SLS and SLES), reduce heat styling, and consider adding a scalp massage into your routine. Massage increases circulation to follicles, which supports nutrient delivery right where it is needed.

6. Give supplementation the right window.
If you decide to support your hair with a targeted supplement, commit to at least 3 to 6+ months of consistent daily use. Hair that grows from well-supported follicles today will not be visible for weeks or months. Work done in autumn surfaces in spring. That is just how hair biology works.

7. Check in with a professional if things feel significant.
If shedding is accompanied by patches, scalp pain, brow or lash loss, or total growth stagnation for months, a GP or dermatologist can rule out thyroid issues, autoimmune causes, or other triggers that need medical attention. Most seasonal and perimenopausal shedding does not fall into this category, but trust your instincts.

Where Kiri10 Fits In

At Kiri10, we have always believed that lasting hair wellness starts from the inside, and this is exactly the kind of life stage where that philosophy matters most.

When follicles are under hormonal pressure, seasonal transition, and nutritional demand all at once, the quality of what they receive internally makes a meaningful difference. KiriGlow™ keratin capsules are powered by Functional Keratin™, an ingredient that is 91% bio-identical to the keratin in human hair. Unlike standard hydrolysed keratin, which is broken down into fragments through harsh acid processing, Functional Keratin™ retains its intact bioactive protein structure, meaning the body can recognise and use it more efficiently at follicle level. Functional Keratin™ was clinically studied to reduce shedding by up to 43% in trials.

Our Triple-Keratin Complex inside KiriGlow™ also includes OptiMSM™ (a premium sulphur donor that supports keratin synthesis), Marine Collagen (for the connective tissue that anchors follicles in place), Biotin, Zinc, and Copper. Together, these target the multiple pathways most under pressure during perimenopause and seasonal change.

On the outside, the KiriCare™ shampoo, conditioner, and serum are formulated to cleanse gently, protect the scalp's natural ecosystem, and reduce external breakage so the growth happening inside survives to surface. All Kiri10 products are over 97% naturally derived.

Results take 3 to 6+ months of consistent daily use. That is not a caveat, it is an honest education about how the hair cycle works. The work done now, in autumn, is what you will see in spring. 🧡

For a broader guide to building your inside-out hair wellness routine, download the free Kiri10 Hair Wellness Guide.

References

  1. Courtois M, Loussouarn G, Hourseau S, Grollier JF. Periodicity in the growth and shedding of hair. British Journal of Dermatology. 1996 Jan. PMID: 2003996. https://pubmed.ncbi.nlm.nih.gov/2003996/

  2. Rebora A, Guarrera M. Seasonality of hair shedding in healthy women complaining of hair loss. Dermatology. 2009. PubMed. https://pubmed.ncbi.nlm.nih.gov/19407435/

  3. StatPearls. Telogen Effluvium. National Institutes of Health / NCBI Bookshelf. Updated 2024. https://www.ncbi.nlm.nih.gov/books/NBK430848/

  4. Mayo Clinic. Perimenopause: Symptoms and Causes. 2025. https://www.mayoclinic.org/diseases-conditions/perimenopause/symptoms-causes/syc-20354666

  5. Cleveland Clinic. Perimenopause: Age, Stages, Signs, Symptoms and Treatment. Updated May 2026. https://my.clevelandclinic.org/health/diseases/21608-perimenopause

  6. Guo EL, Katta R. Diet and hair loss: effects of nutrient deficiency and supplement use. Dermatology Practical and Conceptual. 2017. https://pmc.ncbi.nlm.nih.gov/articles/PMC5315033/

  7. Goluch-Koniuszy ZS. Nutrition of women with hair loss problem during the period of menopause. Menopausal Review. 2016. https://pmc.ncbi.nlm.nih.gov/articles/PMC4828511/

  8. Trüeb RM et al. The Menopausal Transition: Is the Hair Follicle "Going Through Menopause"? PMC / NIH. 2023. https://pmc.ncbi.nlm.nih.gov/articles/PMC10669803/

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FAQ's

  • Is it normal to lose more hair in autumn?

    Yes, and the science backs it up. Research tracking 800 healthy women over six years found that hair shedding consistently peaks in autumn. The most widely accepted explanation is that summer UV exposure pushes more follicles into the resting phase, then roughly 100 days later, those follicles shed simultaneously. This is a natural biological reset and does not cause permanent follicle damage.

  • How do I know if my hair loss is perimenopause or just seasonal shedding?

    Both can happen at the same time, and the key difference is timeline and pattern. Pure seasonal shedding typically resolves within 6 to 8 weeks and occurs in roughly the same way each year. Perimenopausal hair thinning tends to be more gradual, ongoing, and accompanied by other hormonal symptoms like irregular periods, sleep disruption, or hot flushes. A blood panel including oestrogen, progesterone, ferritin, and thyroid markers can give you a much clearer picture.

  • What is perimenopause and when does it start?

    Perimenopause is the transitional period before menopause, when the body begins reducing oestrogen production and the menstrual cycle becomes irregular. It can begin as early as the mid-30s and typically lasts 2 to 8 years. You have reached menopause only after 12 consecutive months without a period. Many people do not realise they are in perimenopause when hair changes first appear, which is why the changes feel confusing and seemingly out of nowhere.

  • Is perimenopause hair loss permanent?

    In most cases, no. The telogen effluvium-type shedding driven by hormonal fluctuation is largely temporary and can improve significantly with the right support. Androgenic thinning from longer-term DHT sensitivity is more gradual, but catching it early and supporting the follicle consistently makes a meaningful difference to outcomes. Acting during perimenopause rather than waiting is always the better approach.

  • How much shedding is considered normal?

    The American Academy of Dermatology considers 50 to 100 hairs per day normal for people with healthy hair density. During seasonal peaks or hormonal transitions, this can temporarily increase above that range. If shedding is diffuse, lasts more than 8 to 10 weeks, or is accompanied by visible thinning at the parting or crown, it is worth speaking with a GP or dermatologist.

  • What nutrients matter most for hair during perimenopause?

    The key ones are protein (keratin is a protein, and hair cannot build itself without enough of it), iron and ferritin (stored iron, which is critical for follicle matrix cell function), zinc, Vitamin D, and B vitamins. Getting tested before supplementing helps ensure you are addressing what is actually depleted rather than guessing.

  • Can I use KiriGlow™ during perimenopause?

    KiriGlow™ is formulated with over 99% naturally derived ingredients and is not a hormone-based supplement. It supports the hair from a structural and nutritional standpoint, delivering Functional Keratin™, OptiMSM™, Marine Collagen, Biotin, Zinc, and Copper to support the follicle cycle. As always, if you are taking prescription medication or managing a specific health condition, check with your GP or naturopath before adding any new supplement.

  • How long will it take to see results from a hair supplement during perimenopause?

    Honest answer: 3 to 6 months of consistent daily use is the minimum window for meaningful visible results. Hair growth is inherently slow, and the follicle cycle means that even when everything is going in the right direction internally, it takes time for new growth to become visible. Monthly photos under consistent lighting are the best way to track subtle progress your mirror might miss.

  • Is the inside-out approach really necessary, or can I just use a better shampoo?

    Shampoos and topical products absolutely matter, especially for reducing external breakage and maintaining scalp health. But if the root cause is hormonal and nutritional, topical products alone cannot reach it. Think of KiriCare™ as protecting and preserving the growth that KiriGlow™ is supporting from within. Both are genuinely valuable, and the full system is more effective than either alone.

  • What makes Functional Keratin™ different from regular keratin or collagen?

    Collagen and keratin are different proteins. Collagen supports the connective tissue around follicles. Keratin is the structural protein that hair strands are literally made of. Functional Keratin™ is unique because it is processed at low temperature to preserve its intact bioactive structure, making it 91% bio-identical to human hair keratin. Standard hydrolysed keratin is broken down through harsh acid or heat processing into fragments too small to function as a bioactive protein. Functional Keratin™ was clinically studied to reduce shedding by up to 43% in trials. KiriGlow™ includes both Functional Keratin™ and Marine Collagen because they work on complementary pathways at the follicle level.