Madeleine Hull
Dieting can be a common cause of hair loss. This is often due to nutritional deficiencies, as hair follicles are highly active and sensitive, requiring a constant supply of nutrients to grow and function properly. Restrictive diets that cut out certain food groups or severely limit calories can lead to deficiencies in essential nutrients like iron, zinc, protein, and fatty acids, all of which are crucial for hair health. Additionally, rapid weight loss can induce stress on the body, triggering hair follicles to prematurely stop growing and enter the resting phase, resulting in telogen effluvium, a temporary condition characterised by excessive hair shedding. While hair loss due to dieting is usually temporary, it can be distressing, and maintaining a balanced diet with adequate nutrients is key to preventing it.
| Characteristics | Values |
|---|---|
| Dieting impact on hair | Hair loss |
| Type of hair loss | Temporary |
| Reasons | Nutritional deficiencies, rapid weight loss, stress, hormonal changes |
| Nutritional deficiencies | Iron, zinc, protein, vitamin D, fatty acids, selenium, copper, amino acids, biotin |
| Prevention | Gradual weight loss, balanced diet, nutritional supplements, scalp care, hydration, gentle hair care |
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What You'll Learn
Nutritional deficiencies
Protein is essential for healthy hair growth, as hair is made up of protein. A diet without enough protein may lead to hair growth abnormalities, such as hair loss and thin, brittle hair. Eating too much protein may also lead to hair loss, as it can cause a biotin deficiency. Biotin is a vitamin found in eggs, whole grains, soy, and yeast. It is important to include protein-rich foods in your diet, such as lean meats, fish, eggs, and legumes.
Iron is another critical nutrient for hair health. Iron deficiency can disrupt the nutrient supply to hair follicles, stopping the hair growth cycle and causing hair loss. Good sources of iron include dark leafy greens, legumes, beef, poultry, and sardines. Vitamin C is also important, as it aids in the absorption of iron. If you don't get enough vitamin C, your body will struggle to absorb iron, which is necessary for hair growth.
Zinc is a trace mineral that must be obtained through food because the body cannot produce it. A lack of zinc can lead to hair loss. Good sources of zinc include pumpkin seeds, oysters, and beef. Selenium is another essential trace mineral, and a deficiency can affect hair follicle health.
Vitamin D is also important for hair health, as it promotes healthy hair follicles and regulates the hair growth cycle. A deficiency in vitamin D can contribute to hair loss.
In addition to these specific nutrients, overall calorie restriction can also lead to hair loss. Very low-calorie diets can negatively affect hair growth by reducing the energy supplied to the hair follicle.
It is important to address any nutritional deficiencies and maintain a balanced diet to support hair health during weight loss.
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Crash dieting
The hair is incredibly sensitive to changes in the body, and when the body does not receive the nutrients it needs, hair loss can occur. This happens because the body prioritises more critical functions like tissue repair, water balance, and hormone production.
Nutrient deficiencies, especially in iron, zinc, and protein, can trigger hair loss. Iron supports hair growth, and a lack of it can lead to anemia, causing various health complications. Protein is essential for hair growth as it provides the amino acids needed to produce keratin, the primary structural protein in hair.
Additionally, crash diets are often paired with intense workout regimens, which can further stress the body and trigger hair loss. This stress-induced hair loss is called telogen effluvium (TE) and occurs when hair follicles prematurely enter the resting phase and shed.
Preventing and Treating Hair Loss from Crash Dieting
To prevent hair loss, it is crucial to avoid restrictive diets and instead adopt a balanced diet rich in essential nutrients. Consulting a licensed nutritionist can help individuals understand their specific nutritional needs.
If hair loss has already occurred, it is important to identify the underlying cause and address any nutrient deficiencies. In most cases, hair will regrow without intervention, but this process requires patience. Consulting a healthcare professional is recommended to address any underlying issues and receive personalised advice.
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Weight loss surgery
There are several types of weight loss surgery, with the most common in the US being gastric sleeve surgery. This procedure involves removing a large portion of the stomach, leaving behind a small, banana-shaped section. This reduces the amount of food that can be consumed and helps patients feel fuller faster. It also reduces the production of hunger hormones in the stomach. The surgery is usually performed laparoscopically, which involves small incisions, faster healing, and less pain and scarring than traditional open surgery.
Before undergoing weight loss surgery, patients typically meet with a team of specialists, including a dietitian, psychiatrist or psychologist, and surgeon, to assess their physical and mental readiness and prepare them for the necessary lifestyle changes. Patients may be required to quit tobacco, drugs, or excessive alcohol use and follow a pre-surgery diet.
One potential side effect of weight loss surgery is hair loss, which can be caused by nutritional deficiencies and the rapid rate of weight loss. Nutritional deficiencies, particularly a lack of protein, iron, zinc, and other vitamins and minerals, can disrupt the normal hair growth cycle and lead to excessive hair shedding, known as telogen effluvium. This condition is usually temporary, resolving within 6-9 months as the body adjusts to the changes. To prevent and treat hair loss, it is important to maintain a balanced diet and ensure adequate protein and nutrient intake, including supplements if recommended by a doctor.
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Rapid weight loss
Losing a bit of weight due to dietary changes probably won't cause hair loss. However, rapid weight loss is linked to hair shedding and may even trigger a condition called telogen effluvium. This condition is characterised by a disruption in the normal hair growth cycle, resulting in excessive hair shedding and hair loss. It typically occurs around three to four months after rapid weight loss and lasts for up to six months.
Telogen effluvium is often associated with nutritional deficiencies, which can be caused by rapid weight loss and restrictive diets. Nutritional deficiencies can negatively affect hair growth as hair follicles are highly active and sensitive. For healthy hair growth, it is crucial to ensure adequate intake of specific nutrients. Deficiencies in iron, zinc, protein, selenium, vitamin D, and essential fatty acids have all been linked to hair loss. Additionally, severe calorie restriction can lead to malnutrition, causing various health issues, including decreased muscle function, cardiorespiratory problems, and a weakened immune system.
To prevent hair loss during rapid weight loss, it is essential to maintain a balanced diet that provides all the essential nutrients required for healthy hair growth. This includes incorporating protein-rich foods such as lean meats, fish, eggs, and legumes. If nutritional deficiencies are suspected, supplements may be recommended to support hair health and growth. However, it is important to consult a healthcare professional before taking any supplements, as overconsumption of certain nutrients can also lead to hair loss.
While hair loss due to rapid weight loss is usually temporary, it is important to address the underlying causes and ensure proper nutrition to promote hair regrowth. Additionally, being gentle with your hair during this time is crucial to avoid further damage. This includes avoiding harsh chemicals, heat styling tools, and tight hairstyles that can stress the hair follicles.
If you are experiencing hair loss due to rapid weight loss, it is always recommended to seek advice from a healthcare professional. They can help identify any nutritional deficiencies and provide guidance on maintaining a healthy diet that supports both weight loss and hair health.
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Hair growth cycle
The hair growth cycle consists of four stages: anagen, catagen, telogen, and exogen. Each phase has its own timeline, influenced by factors such as age, nutrition, and overall health. Understanding these stages can help address common hair issues and promote healthy hair growth.
Anagen Phase
The Anagen Phase, also known as the "Growth" or "Active" Phase", is when the cells in the root of the hair divide rapidly, leading to the formation of new hair. During this phase, hair typically grows at a rate of around 0.35 mm per day, or about half an inch per month, and faster in the summer than in winter. The Anagen Phase can last for several years, with an average duration of 3 to 5 years, resulting in hair lengths of 18 to 30 inches. However, it can be longer in certain ethnic groups, such as individuals of Asian descent, where it can last up to 7 years, allowing hair to grow up to 3 feet long.
Catagen Phase
The Catagen Phase is a short transitional phase that signals the end of active hair growth. It begins when the Anagen Phase ends and typically lasts about 2 to 3 weeks. During this phase, hair follicles shrink, and hair growth slows down. The hair separates from the bottom of the hair follicle but remains in place. Only a small percentage of hairs, approximately 1% to 3%, are in the Catagen Phase at any given time.
Telogen Phase
The Telogen Phase is a resting phase where hair strands remain in their follicles but do not actively grow. This phase typically lasts around 2 to 3 months, and about 9% to 15% of scalp hairs are in this phase at any given moment. While hair does not grow during this stage, it also usually does not fall out. However, new hairs start to form in follicles that have recently released hairs during the Catagen Phase.
Exogen Phase
The Exogen Phase is considered an extension of the Telogen Phase and is when individual hair strands are released from their follicles and fall out, marking the end of the hair growth cycle. This phase is characterized by excessive hair shedding, with a healthy head of hair shedding 80 to 100 hairs per day.
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Frequently asked questions
Yes, dieting can make your hair fall out. Very low-calorie diets or those that restrict certain food groups may cause hair loss due to nutrient deficiencies.
Nutrients that may affect hair growth include fatty acids, selenium, vitamin D, iron, zinc, protein, amino acids, vitamin B12, folate, riboflavin, and copper.
To prevent hair loss while dieting, it is important to ensure your diet includes adequate vitamins, minerals, and essential fatty acids. Focus on gradual weight loss and incorporate mindfulness practices like meditation, yoga, or deep breathing.
