Keto And Grey Hair: Is There A Connection?

The ketogenic diet is a low-carbohydrate, high-fat, and moderate-protein diet. While it is known to have many health benefits, some people have reported hair discolouration as a side effect. Some people have reported their hair turning grey, while others have noticed their grey hair turning back to its natural colour. This phenomenon could be due to several factors, including stress, nutritional deficiencies, or the body's response to a healthier lifestyle.

Keto diet and hair health

The keto diet is a low-carb, moderate-protein, and high-fat diet. It is known to be restrictive, cutting out many healthy foods, including grains, beans, most fruits, and many vegetables.

Hair Loss

One of the potential side effects of the keto diet is hair loss. This can be caused by insufficient calories, reduced protein intake, rapid weight loss, and micronutrient shortfalls.

Insufficient Calories

Because of the high-fat intake on the keto diet, people generally experience reduced appetite and end up cutting calories. Going too low on calories too quickly can send a shock to your body, leading to the shutdown of less critical functions, like hair growth.

Reduced Protein Intake

The keto diet suggests limiting protein intake to stay in ketosis. However, this can result in inadequate protein intake, which is necessary for hair growth, as hair is made of a protein called keratin.

Rapid Weight Loss

The keto diet is often associated with quick, temporary weight loss. The stress of losing weight quickly and slashing protein intake can contribute to telogen effluvium (TE), the most common type of hair loss. TE occurs when hair shifts from the growing phase to the resting phase and can be triggered by hormonal, autoimmune, or nutritional imbalances.

Micronutrient Shortfalls

A strict keto diet may lead to a deficiency in certain micronutrients that are essential for hair health, such as biotin (a water-soluble B-vitamin). Biotin promotes healthy hair growth and is found in animal-based foods like eggs and salmon.

Grey Hair

While the keto diet has been linked to hair loss, some people have also reported a reduction in grey hair while on the keto diet. This could be due to improved nutrition, specifically increased intake of certain vitamins and minerals linked to hair greying, such as vitamin B12, vitamin D, folate, biotin, zinc, copper, and iron.

Additionally, high-carb diets have been shown to inhibit the production of catalase, an enzyme that moderates hydrogen peroxide levels in the body. Hydrogen peroxide can bleach hair from the inside out, so switching to a low-carb diet like keto may restore catalase levels and return hair to its original color.

Stress is another factor that can contribute to grey hair. Chronic stress can cause an elevation of noradrenaline, which causes stem cells responsible for creating pigment in the hair follicle to migrate away from the hair root. Therefore, reducing stress may also help prevent grey hair.

In summary, while the keto diet may have some negative impacts on hair health, such as hair loss, it may also lead to unexpected benefits like a reduction in grey hair. This could be due to improved nutrition, reduced stress levels, and the restoration of certain enzymes that affect hair color. However, more research is needed to fully understand the relationship between the keto diet and hair health.

Nutritional deficiencies and hair loss

Nutrition plays a crucial role in maintaining healthy hair. A well-balanced diet ensures that the body receives the necessary vitamins, minerals, and nutrients to support hair growth and prevent hair loss. However, nutritional deficiencies can lead to hair loss and other hair-related issues. Here are some key insights into how nutritional deficiencies can impact hair health:

Biotin (Vitamin B7)

Biotin is a water-soluble vitamin that plays a vital role in hair health. It is involved in the production of keratin, a protein that makes up the structure of hair. Deficiencies in biotin can lead to hair loss and brittle nails. While biotin is typically obtained from a well-balanced diet, certain factors such as genetics, smoking, and the use of specific medications can contribute to biotin deficiency. Supplementing with biotin-rich foods like organ meats and nuts, and supplements can help address this deficiency.

Vitamin D

Vitamin D is essential for maintaining healthy hair. It helps create new hair follicles, which are crucial for hair growth. A deficiency in vitamin D has been linked to hair loss, particularly in individuals with androgenetic alopecia, telogen effluvium, and alopecia areata. Supplementation with vitamin D can aid in restoring hair loss in these conditions. Spending time in the sun, consuming vitamin D-rich foods, and taking supplements can help maintain optimal vitamin D levels.

Iron

Iron is critical for hair health as it is necessary for the production of hemoglobin, which delivers oxygen and nutrients to cells, including hair follicles. Iron deficiency can disrupt hair synthesis and is a risk factor for hair loss, particularly in non-menopausal women. Additionally, iron deficiency can lead to anemia, resulting in hair thinning, stunted hair growth, and hair loss. Consuming iron-rich foods like broccoli, berries, and leafy greens, as well as taking iron supplements, can help address iron deficiency and promote healthy hair growth.

Zinc

Zinc is a trace element that plays a vital role in tissue growth and repair, including the health of hair follicles. A zinc deficiency is commonly seen in individuals who consume large amounts of cereal grains or those with eating disorders. It is also associated with vitamin A and D deficiencies. Zinc deficiency can lead to telogen effluvium and brittle hair. Ensuring adequate zinc intake through dietary sources like wheat germ, pumpkin seeds, and soy products can help maintain healthy hair.

Selenium

Selenium is another trace mineral that supports healthy hair growth. It has antioxidant properties that boost the body's metabolic function and help maintain hormonal balance, which is essential for reducing hair loss. Selenium also plays a role in producing thyroid hormones that regulate hair growth. Selenium deficiency is relatively common worldwide and can lead to serious health issues. Including selenium-rich foods like Brazil nuts, yellowfin tuna, and ham in your diet can help maintain optimal selenium levels.

Vitamin E

Vitamin E is a fat-soluble antioxidant that helps protect the scalp and hair from damage. It creates a protective barrier for the scalp, keeping hair hydrated and healthy. Vitamin E also helps reduce oxidative stress in the scalp, which is linked to hair loss. Consuming vitamin E-rich foods like leafy green vegetables, sunflower seeds, and nuts can help prevent vitamin E deficiency and promote healthy hair.

Folic Acid (Vitamin B9)

Folic acid, often found in prenatal supplements, plays a crucial role in cell growth and stimulates hair growth. It also helps prevent premature graying by regulating oxygen levels. A deficiency in folic acid can lead to hair loss. Taking supplements with folic acid can help maintain healthy hair and prevent premature graying.

Other Nutrients

In addition to the vitamins and minerals mentioned above, other nutrients play a role in hair health. Essential fatty acids like Omega-3 and Omega-6 support hair growth and reduce inflammation. Vitamin C aids in collagen production and hair growth while also enhancing zinc absorption. Protein and amino acid deficiencies can lead to hair loss as they are essential for tissue repair, hormone regulation, and overall hair health. Ensuring a well-rounded diet that includes these nutrients can help support healthy hair and prevent hair loss.

Calorie deficits and hair thinning

Calorie deficits can lead to hair thinning and hair loss. This is because hair follicles are among the most metabolically active parts of the body. When you reduce your calorie intake, your body responds by prioritising its energy usage, allocating it to the most important functions first, such as cell growth and the functioning of vital organs. This means there may be less energy for hair growth.

In addition, hair needs adequate calories and nutrients to grow properly. Therefore, when the body doesn't receive what it needs, side effects like hair loss can occur. This is often the case with crash diets, which can lead to deficiencies in essential fatty acids, zinc, protein, and overall calories, all of which can lead to hair loss.

Protein malnutrition, in particular, can result in hair loss. Amino acids, the building blocks of protein, are essential for hair growth as they are necessary for the production of keratin, the main structural protein of hair. When the body doesn't get enough protein, it prioritises protein-dependent functions like tissue repair, digestion, pH and water balance regulation, and hormone production, over hair growth.

Furthermore, very low-calorie diets have been linked to a condition known as acute telogen effluvium (TE), which causes hair thinning and shedding. TE is typically triggered around 3 months after a restrictive diet begins and usually lasts about 6 months. However, chronic TE can also develop, which lasts longer than 6 months.

To prevent hair thinning and loss when dieting, it is important to avoid severely restricting calories and ensure you are consuming a variety of healthy proteins, whole grains, fruits, and vegetables. Taking a high-quality multivitamin can also help to ensure you are getting the recommended daily value of nutrients.

Stress and hair loss

While there is no direct evidence that keto causes grey hair, some people on the ketogenic diet have reported a change in hair colour. A vitamin B12 deficiency can cause premature greying, and the keto diet may lead to a deficiency in this vitamin. However, this can be rectified by taking a B12 supplement.

Chronic stress has long been linked to hair loss. Researchers have found that a stress hormone, corticosterone, impairs stem cells necessary for hair growth in mice. The hair growth cycle involves three stages: growth (anagen), degeneration (catagen), and rest (telogen). During the growth phase, hair follicle stem cells regenerate the hair, and during the resting phase, the stem cells are inactive. The stress hormone corticosterone prevents the dermal papilla (a cluster of cells underneath the hair follicle) from secreting GAS6, a molecule that activates hair follicle stem cells. This means that hair follicles remain in an extended resting phase, leading to hair loss.

The hair follicle is one of the few tissues that can regenerate throughout a mammal's lifetime. The hair follicle naturally cycles between growth and rest, fuelled by hair follicle stem cells. During the growth phase, hair follicle stem cells become activated and regenerate the hair, and during the resting phase, the stem cells are quiescent and hairs shed more easily. Hair loss can occur if the hairs shed and the stem cells do not regenerate new tissue.

Chronic stress can also lead to premature hair greying. Stress activates the sympathetic nervous system and depletes melanocyte stem cells, which are responsible for regenerating hair pigment.

Protein underconsumption and hair loss

While it is rare to experience true protein deficiency in developed countries, it can still occur and lead to hair loss. Protein is made up of amino acids, which are organic compounds that help the body repair tissue, break down food, grow, and perform other functions. Amino acids are essential for your body and are often called the building blocks of protein.

Protein malnutrition can result in hair changes that include hair thinning and hair loss. A 2017 review of multiple studies found that protein malnutrition may impact hair growth, although more research is needed to fully understand the connection between nutrients and hair loss.

Protein deficiency can cause the following symptoms:

• Loss of lean muscle mass
• Fatigue and low energy
• Thinning hair or hair loss
• Increased appetite or cravings
• Frequent infections and illnesses
• Irritability and mood swings
• Brain fog and difficulty concentrating or remembering things

If you are experiencing hair loss and think it may be due to protein deficiency, consult a doctor or a registered dietitian who can help evaluate your intake.

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