Keto And Hair Loss: What's The Real Deal?

The keto diet is a popular weight loss strategy, but it can have some surprising side effects, like hair loss. While there is no conclusive evidence that keto causes hair loss, it is a restrictive diet that can lead to nutritional deficiencies, which can, in turn, cause hair loss. This is especially true if the keto diet is not followed carefully.

Some reasons keto may cause hair loss include eating too few calories, not getting enough protein, and missing out on key nutrients that contribute to healthy hair. Additionally, the stress of losing weight quickly and slashing calorie and protein intake can contribute to telogen effluvium, the most common kind of hair loss.

However, keto hair loss is usually temporary, and there are steps you can take to prevent it, such as taking a multivitamin, eating more protein-rich foods, and making dietary changes gradually.

Calorie restriction

The keto diet's restrictive nature can lead to a reduction in calorie intake, as the high-fat content of the diet tends to suppress appetite. This can result in consuming too few calories, sending a shock to the body and potentially triggering the shutdown of less critical functions like hair growth. However, it's important to note that this is usually temporary, and hair growth should resume once calorie intake returns to normal levels.

To prevent hair loss due to calorie restriction, it's crucial to ensure you're consuming enough calories while on the keto diet. It's also recommended to focus on eating nutrient-dense foods and considering supplements to ensure you're getting all the necessary vitamins and minerals for healthy hair growth.

Nutritional deficiencies

The keto diet is a low-carb, high-fat diet that can be an effective weight-loss strategy. However, it can also lead to nutritional deficiencies that may cause hair loss. This is because the diet restricts carbohydrates and limits protein, which are essential for healthy hair growth.

• Calorie restriction: The high-fat content of the keto diet can lead to reduced calorie intake, as fat makes people feel fuller for longer. This calorie restriction can send a shock to the body, leading to the shutdown of less critical functions like hair growth.
• Protein deficiency: The keto diet often involves limiting protein intake to maintain ketosis. However, protein is essential for hair growth, and a deficiency can lead to hair thinning and loss.
• Vitamin and mineral deficiencies: Restricting carbohydrates and entire food groups can limit the intake of various vitamins and minerals necessary for hair health. For example, the keto diet may lead to a deficiency in biotin, a B vitamin associated with hair growth, as many biotin-rich foods like fruits and legumes are avoided. Other deficiencies that may occur include vitamins A, C, D, and E, as well as iron.

To prevent nutritional deficiencies and reduce the risk of hair loss while on the keto diet, it is important to ensure a varied and well-balanced diet that includes nutrient-rich whole foods. Taking supplements may also help, but it is best to consult a healthcare professional before starting any new supplement regimen.

Telogen effluvium

There are two types of telogen effluvium: acute and chronic. Acute telogen effluvium lasts fewer than six months, with hair loss occurring two to three months after a stressful event or change. It resolves in 95% of cases. On the other hand, chronic telogen effluvium lasts longer than six months and may not have a clear cause. While it won't cause total baldness, it can result in losing hair in handfuls during the early stages.

To manage telogen effluvium, it's crucial to identify and address the underlying cause. In most cases, it resolves without treatment within six to eight months. Over-the-counter medications like minoxidil can promote hair growth, but they may have side effects like headaches and scalp irritation. Additionally, multivitamins or supplements containing iron, biotin, or other essential vitamins and minerals can help promote hair growth.

While telogen effluvium can be distressing, it's important to remember that it's a temporary condition and your hair will regrow. If you experience hair loss beyond three months, it's recommended to consult a dermatologist.

Micronutrient shortfalls

The keto diet is a highly restrictive diet, limiting carbohydrates to between five and ten percent of dietary calories, with the balance consisting of relatively high fat and moderate protein intake. This restriction on carbohydrates means that many high-carb foods, such as fruits, vegetables, grains, and legumes, are excluded from the diet. These foods are rich sources of the 28 known essential micronutrients, and their absence can lead to micronutrient deficiencies.

Research has shown that the keto diet provides sub-optimal levels of many micronutrients. A study that analysed a 3-day keto diet plan found that out of 24 micronutrients evaluated, 19 were below the Dietary Reference Intakes (DRI) standards, with 11 provided at less than 50% of the DRI. These included Thiamin (B1), Folate (B9), Pantothenic Acid (B5), Calcium, Copper, Iron, Magnesium, Manganese, Molybdenum, Selenium, and Zinc.

Other studies have found similar results, with individuals following a keto diet for a prolonged period also deficient in Biotin (B7), Vitamin D, Vitamin E, Chromium, Iodine, Potassium, and Sodium. On average, the vitamin and mineral deficiency on a keto diet is estimated to be around 56%.

The serious adverse effects associated with long-term use of the keto diet may be due to its reduced micronutrient content. Therefore, it is recommended to focus on specific vitamin-rich foods or consider supplementation to avoid micronutrient deficiencies.

• Vitamin B1 (Thiamin): Found in salmon, liver, beef, mussels, nutritional yeast, pork, and trout.
• Vitamin B5 (Pantothenic Acid): Found in salmon, liver, organ meats, eggs, chicken, turkey, trout, and sunflower seeds.
• Folate (B9): Found in liver, asparagus, okra, spinach, collard greens, turnip greens, and broccoli.
• Vitamin B7 (Biotin): Crucial for hair health and found in beef liver, eggs, and salmon.
• Vitamin D: Found in cod liver oil, swordfish, salmon, tuna, yogurt, sardines, liver, egg yolk, and Swiss cheese.
• Vitamin E: Found in wheat germ oil, dry roasted sunflower seeds, dry roasted almonds, sunflower oil, safflower oil, hazelnuts, peanut butter, spinach, and broccoli.
• Calcium: A critical mineral for bone health, found in sardines, clams, oysters, turnip and mustard greens, and broccoli.
• Magnesium: Essential for enzyme function and found in leafy greens, nuts, seeds, and whole grains.
• Manganese: Important for metabolism and found in whole grains, legumes, nuts, and leafy greens.
• Potassium: Necessary for nerve and muscle function, found in avocados, mushrooms, spinach, and sweet potatoes.
• Sodium: Needed for fluid balance and nerve function, ensure adequate sodium intake through salt or salty foods.
• Selenium: Important for thyroid function, found in Brazil nuts, tuna, ham, and cottage cheese.
• Zinc: Plays a role in immune function, found in oysters, red meat, poultry, and legumes.

It is important to note that while supplementation can help prevent micronutrient deficiencies, it is always best to prioritise obtaining these nutrients from whole food sources whenever possible.

Stress

Chronic stress has been linked to hair loss due to its impact on the body's stress response system. Specifically, elevated levels of the stress hormone corticosterone in rodents and cortisol in humans have been found to impair hair follicle regeneration and prolong the resting phase of the hair growth cycle. This disruption in the hair growth cycle can result in reduced hair growth and increased hair loss.

Additionally, stress-induced hair loss can be associated with alopecia areata, an autoimmune condition where white blood cells attack the hair follicles. This type of hair loss can lead to hair falling out in patches or even affect the entire scalp and body hair.

To manage stress-related hair loss, it is essential to address the underlying stressor and practice stress-relief techniques. Some effective strategies include progressive muscle relaxation, mindfulness practices, regular exercise, and social support. Additionally, ensuring proper nutrition, gentle hair care, and avoiding harsh treatments can help support healthy hair and reduce the impact of stress on hair loss.

It is worth noting that hair loss can be multifactorial, and a combination of factors, including stress, nutritional deficiencies, and weight loss, may contribute to hair loss in individuals following a keto diet.

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