Leena Watts
Dieting can have a profound impact on hair health, and weight loss is often associated with hair loss. This is because the body needs the right balance of nutrients and an adequate number of calories to support hair growth. Diets that are extremely low in calories or restrictive in terms of the foods allowed might not provide the body with the nutrients it needs to grow hair, and hair loss can occur as a result. Nutrient deficiencies, supplement use, and other aspects of diet can all trigger hair loss.
| Characteristics | Values |
|---|---|
| Dieting and hair loss | Dieting can lead to hair loss |
| Types of diets | Restrictive, very low calorie, crash diets |
| Causes | Nutrient deficiencies, rapid weight loss, stress on the body |
| Nutrient deficiencies | Iron, zinc, protein, essential fatty acids, vitamins A, D, B12, folate, riboflavin, copper, selenium |
| Telogen effluvium | A temporary condition that occurs 3-4 months after rapid weight loss, causing excessive hair shedding and thinning |
| Treatment | Address nutrient deficiencies through diet and, if necessary, supplementation |
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What You'll Learn
Restrictive diets and rapid weight loss
Vegetarians and vegans, in particular, may be at risk of hair loss due to iron deficiency. This is because their bodies require 1.8 times more dietary iron than meat-eaters, and the iron found in plants has a lower bioavailability than the iron found in meat and fish.
Additionally, rapid weight loss can cause stress on the body, which can also lead to hair loss. This type of hair loss is known as telogen effluvium, and it typically occurs about 3-4 months after rapid weight loss, lasting for up to 6 months. Telogen effluvium is characterized by excessive shedding and overall hair thinning. It is generally not considered dangerous or permanent and usually subsides within 6-9 months as the body adjusts to the changes.
To prevent hair loss caused by restrictive diets and rapid weight loss, it is important to ensure that your diet includes a variety of nutrient-dense foods and supplements to meet your nutritional needs. A balanced diet that provides your body with the nutrients it needs to function optimally is essential for protecting your physical and mental health and reducing the risk of side effects like hair loss.
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Nutrient deficiencies
Dieting can lead to hair loss, and this is often due to nutrient deficiencies. Nutrient deficiencies can arise from genetic disorders, medical conditions, or dietary practices. A diet lacking in nutrients or full of unhealthy foods can cause hair shedding and hinder hair growth.
Hair loss due to nutrient deficiencies is called telogen effluvium, a common condition that is not dangerous or permanent. Telogen effluvium occurs when the hair's growth cycle is stunted during its resting phase, and new hairs grow back slowly or not at all. This condition generally subsides within 6–9 months as the body adjusts to the changes.
Amino acids, the building blocks of protein, are essential for hair growth. Protein malnutrition can result in hair loss as the body prioritises protein-dependent functions like tissue repair, digestion, and hormone production over non-essential functions like hair growth. Diets that do not provide adequate calories and protein may lead to hair loss. Essential fatty acids, zinc, and iron are other nutrients that are necessary for a healthy scalp and hair.
Vegetarians and vegans are at a higher risk of iron deficiency as their dietary iron requirements are 1.8 times higher than meat consumers. Iron deficiency may result in reduced storage iron, which has been linked to hair loss. However, the link between storage iron and hair loss is not clear, as conflicting results have been noted in studies.
Other nutrients that may affect hair loss include selenium, vitamin A, vitamin D, vitamin B12, folate, riboflavin, copper, and calcium.
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Stress on the body
Dieting can cause stress on the body, which may lead to hair loss. This type of hair loss is called telogen effluvium, and it is a common condition that occurs when the body undergoes rapid weight loss. Telogen effluvium is generally temporary and typically occurs about 3–4 months after rapid weight loss, lasting for up to 6 months. It is caused by the body's reaction to stress and the lack of adequate calories and nutrients, which are essential for hair growth.
When the body experiences rapid weight loss, it can be a shock to the system, triggering a stress response. This stress response can disrupt the normal hair growth cycle and cause hair follicles to prematurely enter the telogen (resting) phase, leading to excessive shedding and overall thinning of the hair. This is why it is crucial to lose weight in a healthy and sustainable manner, ensuring that the body receives the necessary nutrients and calories to function optimally.
A well-balanced diet that provides essential nutrients is key to maintaining hair health. Nutrient deficiencies, such as a lack of zinc, selenium, protein, amino acids, and vitamins, can negatively impact hair growth. For example, zinc and selenium are trace minerals that must be obtained through food sources as the body cannot produce them. A diet lacking these essential minerals can lead to hair loss. Similarly, protein is crucial for hair growth, as hair is primarily composed of protein. A diet deficient in protein can disrupt hair growth and lead to hair loss.
In addition to nutrient deficiencies, consuming certain supplements can also contribute to hair loss. High doses of specific nutritional supplements can negatively affect hair health. For instance, overconsuming vitamin A supplements can overwhelm the liver, leading to elevated levels of vitamin A in the bloodstream, which can have adverse effects on the hair. Therefore, it is important to be mindful of supplement use and ensure it is done under proper guidance.
Furthermore, dieting can lead to inadequate nutrition, specifically a lack of essential fatty acids, which are necessary for maintaining hair health. A diet lacking healthy fats found in foods like avocados, fatty fish (such as salmon and sardines), olive oil, nuts, and seeds, can result in hair breakage and hair fall. Thus, ensuring sufficient intake of these healthy fats is crucial for hair health.
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Specific nutrient deficiencies: zinc, protein, selenium, vitamin D, vitamin B12
Dieting can lead to hair loss, and one of the reasons is specific nutrient deficiencies. Nutrient deficiencies can weaken hair follicles, disrupt normal follicle function, and cause excessive shedding. Here are some of the essential nutrients whose deficiencies have been linked to hair loss:
Zinc
Zinc is a trace element in the human body and is required in minute amounts. It is essential for various biochemical processes, including cell reproduction, hormone level production and maintenance, protein synthesis, and absorption of vitamins and minerals. A zinc deficiency can lead to hair loss by altering the protein structure of hair follicles, weakening their structural integrity, and causing new hairs to fall off prematurely. However, it is important to note that excessive zinc in the body can also lead to hair loss and other issues.
Protein
Protein is essential for hair growth as hair is primarily composed of a structural protein called keratin. Keratin is made up of long chains of amino acids, which are assembled within the hair follicle through protein synthesis. When there is inadequate protein intake, hair follicles produce weaker keratin, resulting in brittle and easily damaged hair. A balanced diet with adequate protein is crucial to provide the building blocks for hair regeneration and promote normal growth cycles.
Selenium
Selenium is an essential mineral, and its deficiency has been linked to various health conditions, including certain types of alopecia. Selenium deficiency can act as a triggering factor for oxidative stress, leading to hair cycle impairment and telogen effluvium. However, it is important to note that selenium supplements may not always show benefits and can even lead to nonscarring alopecias.
Vitamin D
Vitamin D is an essential nutrient that plays a role in many bodily functions, including supporting hair growth. It is involved in the creation of new hair follicles, and a deficiency in vitamin D can affect hair growth. Vitamin D deficiency has been linked to hair loss conditions such as androgenetic alopecia (male and female pattern baldness) and alopecia areata (an autoimmune condition). However, hair loss is not a common symptom of vitamin D deficiency, and adequate vitamin D intake alone may not prevent hair loss caused by underlying conditions.
Vitamin B12
Vitamin B12 is crucial for maintaining healthy nerve cells, synthesising DNA, and forming red blood cells that carry oxygen and nutrients to the scalp and follicles. A vitamin B12 deficiency can disrupt normal follicle function, impairing their health and causing excessive hair shedding. Recognising the symptoms of B12 deficiency early and treating it properly can help address hair loss and stimulate growth. However, prolonged deficiency can cause permanent follicle damage, making hair loss irreversible.
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Telogen effluvium
Chronic telogen effluvium often presents in women with thick and moderately long hair. This is because they notice the shed hair more than those with finer or shorter hair. Telogen effluvium does not cause complete baldness, although it may reveal a genetic tendency towards balding. The mechanism of chronic telogen effluvium is not well understood. Telogen effluvium is usually diagnosed by its clinical features, such as diffuse thinning without focal areas of total alopecia and short hairs of normal thickness. A gentle hair pull test can also reveal an increased number of hairs, most of which are telogen with a typical epithelial sac. A trichogram can help confirm the diagnosis, as more than 25% of telogen hairs in a trichogram strongly suggests telogen effluvium.
Dieting can play a role in hair loss, and telogen effluvium has been linked to crash dieting and rapid weight loss. Research has shown that rapid weight loss, often experienced with very low-calorie diets, can lead to hair loss. When the body does not receive adequate calories and nutrients, side effects like hair loss can occur. Poorly planned diets can lead to deficiencies in essential fatty acids, zinc, protein, and overall calories, all of which can contribute to hair loss. Nutrient deficiencies, supplement use, and other dietary aspects can also impact hair loss. For example, vitamin A supplements can overwhelm the liver, leading to high blood levels of vitamin A, which is associated with hair loss.
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Frequently asked questions
Yes, dieting can lead to hair loss. This is often caused by a condition called telogen effluvium, which is triggered by nutrient deficiencies and stress on the body.
Nutrient deficiencies that can lead to hair loss include zinc, selenium, protein, vitamin D, vitamin B12, folate, riboflavin, copper, and essential fatty acids.
Foods with elevated levels of mercury, high on the glycemic index, high in saturated fats, or high in processed sugar are especially bad for the hair and scalp. Examples include raw sushi, marlin, mackerel, tilefish, swordfish, Chilean sea bass, shark, and tuna.
Telogen effluvium is a type of hair loss characterised by excessive shedding and overall hair thinning. It occurs when essential nutrients are lacking, stunting the hair's growth cycle during its resting phase.
To prevent hair loss, it is important to avoid restrictive diets that promise rapid weight loss. Instead, opt for a balanced diet that provides your body with the nutrients it needs to function optimally. If you follow a vegetarian or vegan diet, include nutrient-dense foods and supplements to ensure you are getting enough hair loss-associated nutrients like iron and zinc.
