Keto And Dry Hair: What's The Connection?

The keto diet is a popular choice for those looking to lose weight and boost their energy. However, it can also lead to hair loss, which is a side effect that may come as a surprise to many. While the keto diet has many benefits, it is a highly restrictive diet that can cause nutritional deficiencies and extreme weight loss, both of which can contribute to hair loss. This is often temporary and can be prevented by ensuring adequate nutrient intake and avoiding extreme calorie restriction.

Extreme weight loss and telogen effluvium

TE is an acute condition that causes hair thinning or shedding. It occurs when hair prematurely enters the telogen (resting) phase of the hair growth cycle. Typically, the telogen phase follows the anagen (growth) and catagen (transition) phases. However, stress on the body, such as that caused by extreme weight loss, can trigger hair to stop growing and enter the catagen phase too early. This leads to premature hair loss during the telogen phase.

TE usually occurs around three to four months after rapid weight loss and can last for up to six months. It is generally considered temporary, and the body typically adjusts and resumes normal hair production within a few months. However, it is important to note that extreme calorie restriction and nutrient deficiencies associated with rapid weight loss can have serious health consequences, such as iron deficiency anemia, muscle loss, and impaired immune function.

To prevent and treat TE, proper nutrition and a balanced diet are crucial. Maintaining a healthy diet that provides essential micronutrients and macronutrients is key to both weight loss success and avoiding TE. It is important to avoid restrictive diets that severely limit calorie intake and can lead to nutrient deficiencies.

In summary, extreme weight loss can trigger TE, but this condition is usually temporary and can be managed by addressing nutrient deficiencies and maintaining a balanced diet.

Vitamin deficiencies

The keto diet can cause hair loss, but it's usually temporary and often due to vitamin deficiencies.

The keto diet is an extremely low-carb but high-fat diet. It's a restrictive diet that can lead to hair loss due to its initial side effects. One of the main reasons for hair loss on a keto diet is a large calorie deficit. When people reduce their calorie intake, their body spends less energy on non-vital systems such as hair growth. This can be avoided by ensuring adequate calorie intake and not restricting calories too heavily.

Vitamin and mineral deficiencies are also common causes of hair loss on a keto diet. A study found that a lack of amino acids and micronutrients such as zinc was responsible for hair thinning in participants. It is important to ensure adequate intake of vitamins and minerals, especially biotin, iron, vitamin C, vitamin D, and zinc, as deficiencies in these nutrients can lead to or worsen hair loss.

Supplementing with vitamins and minerals can help prevent hair loss, but it is important to work with a healthcare provider to correct deficiencies rather than risk over-supplementing. For example, supplementing with iron when one is not deficient can be dangerous if excessive amounts are taken. Similarly, excess vitamin A can lead to hair loss, so it is important to avoid taking a multivitamin with vitamin A if one is already consuming enough through food.

In addition to vitamin deficiencies, hair loss on a keto diet can also be caused by rapid weight loss, stress, and insufficient protein intake. However, by ensuring adequate calorie and nutrient intake, and making dietary changes gradually, hair loss on a keto diet can be prevented.

Calorie deficits

In addition, rapid weight loss, which is common on the keto diet, can also contribute to hair loss. The stress of losing weight quickly can trigger telogen effluvium (TE), the most common kind of hair loss. TE occurs when hair shifts from the growing phase to the resting phase. It is often temporary and can be caused by hormonal, autoimmune, or nutritional imbalances.

To prevent hair loss caused by calorie deficits, it is important to ensure you are consuming enough calories and getting enough nutrients. A proper meal plan can help mitigate thinning hair by ensuring adequate food consumption. It is also recommended to take a multivitamin to cover any potential deficiencies.

Stress

How Stress Affects the Hair

Managing Stress for Hair Health

To improve hair health, it is important to address the underlying stress. This can include finding ways to reduce anxiety and relax the mind, such as through meditation and controlled breathing. Additionally, ensuring adequate sleep is crucial, as sleep deprivation can also impact hair health.

A healthy diet rich in fruits, vegetables, and dark leafy greens can also help improve hair health by providing the necessary nutrients for hair growth. It is recommended to reduce the intake of red meats, sodium, caffeine, and sugar.

Other Tips for Hair Health

In addition to managing stress, there are other steps that can be taken to support hair health:

• Use gentle shampoos and nourishing, moisturising conditioners.
• Limit the use of blow dryers and avoid rubbing hair with a towel after washing. Instead, opt for blotting with a microfiber towel or allowing hair to air dry.
• Avoid harsh treatments such as colouring, straightening, curling, or relaxing the hair, especially while the body is adjusting to a new diet.
• Avoid tight hairstyles like braids or tight ponytails, as these can loosen the hair at the root and cause hair loss.
• Consider using products that promote scalp health and hair growth, such as hair serums infused with vitamin B.
• Ensure adequate intake of vitamins and nutrients that support hair health, such as biotin, vitamin C, vitamin A, vitamin D, and vitamin E.

Protein underconsumption

While hair loss is a common side effect of the keto diet, it is usually temporary and caused by factors such as calorie deficits, nutritional deficiencies, and stress. One of these nutritional deficiencies is protein underconsumption, which can lead to hair loss and other serious complications like loss of muscle mass and an impaired immune system.

To prevent hair loss caused by protein underconsumption, ensure you are getting enough protein from high-quality sources such as eggs, poultry, red meat, and fish. If you are vegan or vegetarian, include plant-based protein sources such as soybean products (tofu, edamame, and tempeh), nuts and nut butters, and vegetables like broccoli, spinach, asparagus, and Brussels sprouts.

In addition to including enough protein in your diet, you can also take a multivitamin to cover any potential deficiencies and ensure you are getting all the nutrients you need for healthy hair growth.

Frequently asked questions