Keto And Oily Hair: Is There A Connection?

The keto diet is a low-carb, high-fat method of eating that has been linked to hair loss. While the diet is often used as a weight-loss strategy, it can also cause hair to become greasy very quickly. This is due to the body's response to cutting calories and the subsequent shift in hormone levels. When you reduce your calorie intake, your body responds by prioritising vital functions, which may mean less energy is spent on hair growth. This can lead to hair loss or a change in the condition of your hair. However, there are steps you can take to mitigate the impact of keto on your hair, such as tweaking your diet and increasing your intake of certain vitamins.

Keto and hair loss

Hair loss is one of the potential side effects of following a ketogenic (or keto) diet. This is mainly due to the restrictive nature of the diet, which can lead to nutritional deficiencies and rapid weight loss, both of which can impact hair growth and health.

Reasons for Hair Loss on Keto

Nutritional Deficiencies

The keto diet restricts carbohydrates and limits protein, which can lead to deficiencies in essential nutrients for hair health, such as vitamins and minerals.

For example, a keto diet may lead to a deficiency in biotin, a B vitamin associated with hair growth. Biotin-rich foods, such as fruits and legumes, are usually avoided or limited on a keto diet.

Additionally, a keto diet may cause a deficiency in zinc, which has been linked to hair loss, dry skin, and reduced sense of taste and smell.

Rapid Weight Loss

The keto diet often results in rapid weight loss, which can signal to the body that there may be a scarcity of food. As a result, the body may divert resources away from non-essential functions like hair growth, leading to hair loss.

Calorie Deficit

The high-fat, low-carb nature of the keto diet can lead to a reduced calorie intake, as fat and protein tend to make people feel fuller faster. This calorie deficit can impact hair health, as the body may spend less energy on non-vital functions such as hair growth.

Stress

Major dietary transitions, such as the keto diet, can cause stress, which is another factor that has been linked to hair loss.

Preventing Hair Loss on Keto

To prevent hair loss while on the keto diet, it is important to ensure adequate nutrient intake and maintain a balanced diet. Here are some specific strategies:

• Expand the variety of whole foods in your diet, including healthy fats and proteins like avocados and chicken.
• Consider a higher-protein version of the keto diet, as adequate protein intake is crucial for hair health.
• Supplement with vitamins and minerals if necessary, especially if you are deficient in vitamin D, iron, or biotin. However, work with your healthcare provider to correct deficiencies instead of self-supplementing.
• Make dietary changes gradually to avoid shocking the body with an extreme diet.
• Improve scalp health by avoiding harsh hair treatments and products, and consider using coconut oil to promote blood flow and hair growth.

While hair loss can be a side effect of the keto diet, it is usually temporary and can be mitigated by ensuring adequate nutrient intake and making gradual dietary changes. If hair loss persists, it is important to consult a healthcare professional to rule out any underlying medical conditions.

Nutritional deficiencies

One of the key nutritional deficiencies associated with the keto diet is a lack of biotin, also known as vitamin H. Biotin is important for converting food into energy, and a deficiency can lead to hair loss. This is because biotin is essential for producing keratin, a protein that gives hair its structure and strength. Foods rich in biotin, such as fruits and legumes, are often avoided or limited on a keto diet. However, some keto-friendly sources of biotin include organ meats, nuts, and peanuts.

Another nutrient that may be lacking on a keto diet is vitamin C, which is necessary for the production of collagen, a protein that promotes healthy hair and skin. While citrus fruits and berries are well-known sources of vitamin C, keto-friendly options include broccoli, spinach, and peppers.

Iron deficiency is also common on the keto diet, especially for women, and can result in dry and damaged hair. Dietary sources of iron include red meat, poultry, spinach, and broccoli.

Additionally, the keto diet can lead to deficiencies in zinc, which is important for hair health and overall scalp health. A lack of zinc has been linked to very dry skin and a reduced sense of taste and smell.

To mitigate these nutritional deficiencies, it is important to ensure a varied and well-balanced keto diet that includes a range of whole foods, such as avocados, chicken, and plant-based proteins. Supplementing with vitamins and minerals, especially biotin, can also help prevent or address hair loss. However, it is important to consult a healthcare professional before taking supplements to ensure they are safe and appropriate for your individual needs.

Calorie deficits

While there is no direct evidence that the keto diet causes oily hair, there are reports of people experiencing greasier hair after starting the keto diet. One possible explanation for this could be the change in insulin levels that occurs when following a ketogenic diet. Insulin is a hormone, and altering one hormone can affect others, which may lead to temporary changes such as increased oil production in the hair.

However, it is important to note that there are many factors that can influence hair oiliness, such as hair type, shampoo and conditioning routine, and environmental factors. It is always recommended to learn your hair type and wash it appropriately. For example, those with coarse, curly hair may benefit from intermittent shampooing and the use of sulfate-free products. Additionally, towel drying or blow-drying the hair, rather than letting it air dry, can help reduce excess oil.

If you are experiencing greasy hair after starting the keto diet, it may be worthwhile to give it a few weeks for your body to adjust to the new diet. In the meantime, there are some home remedies you can try, such as using Listerine and a clarifying shampoo, or coconut oil, which can help make your hair softer and more moisturised.

Stress

Types of Stress-Induced Hair Loss

There are several types of hair loss conditions that can be brought on by stress, including:

• Alopecia Areata—characterized by the sudden loss of large clumps of hair in areas around the scalp.
• Telogen Effluvium—a condition where more hairs than usual are ready to fall out. This is often temporary and linked to stress, dieting, or nutrient deficiencies.
• Trichotillomania—a habitual condition caused by stress, where a person pulls their hair out without realizing it.

Managing Stress on the Keto Diet

Since the keto diet can trigger stress, it is essential to keep stress levels to a minimum in other areas of your life during the initial stages of the diet. Here are some tips to manage stress while on the keto diet:

• Address Nutritional Deficiencies—Ensure you are getting adequate nutrients, especially those important for hair health, such as biotin, protein, and iron, as well as vitamins A, C, D, and E.
• Gradual Transition—Instead of abruptly changing your diet, try reducing carbs slowly over time before fully transitioning to the keto diet. This can help your body adjust and reduce stress levels.
• Avoid Extreme Calorie Restriction—While the keto diet may lead to reduced calorie intake, be cautious not to restrict calories too extremely. This can cause additional stress on your body and impact hair growth.
• Supplement with Bone Broth—Bone broth is rich in collagen, which is essential for skin and hair health. It also helps prevent Leaky Gut Syndrome, improving your body's ability to absorb nutrients.
• Probiotics—Probiotics can help improve digestion and restore the balance of good bacteria in your gut, which can be disrupted by dietary changes. This, in turn, can help reduce stress on the body.

While the keto diet can be a source of stress for your body, leading to potential hair loss, there are ways to manage and reduce this stress. By ensuring adequate nutrient intake, gradually transitioning to the diet, avoiding extreme calorie restriction, and incorporating stress-reducing supplements like bone broth and probiotics, you can help mitigate the impact of stress on your hair health. Remember, it is always best to consult with your healthcare provider before starting any new diet, especially if you are experiencing hair loss or other side effects.

Hair care tips

The keto diet can cause hair loss, but it's usually temporary and often due to nutrient deficiencies. Here are some tips to help mitigate hair loss and improve hair health while on a keto diet:

• Eat a balanced diet: Ensure you're getting enough calories and nutrients by eating a variety of whole foods, including healthy fats, proteins, and plant-based options. Avoid restrictive versions of the keto diet, and consider higher-protein versions if needed.
• Supplement wisely: Work with your healthcare provider to identify any nutrient deficiencies and supplement accordingly. Common supplements for hair health include vitamin D, iron, and biotin.
• Make gradual changes: Instead of abruptly starting a keto diet, reduce carbs slowly to give your body time to adjust. This may help reduce stress on your body, which can contribute to hair loss.
• Boost scalp health: Avoid harsh hair treatments, tight hairstyles, and chemical products. Consider using coconut oil as a scalp treatment or hair mask to add moisture and combat protein loss.
• Practice gentle hair care: Use gentle, moisturising hair care products. Avoid blow-drying your hair, and opt for air-drying or towel-drying instead. Be gentle when drying your hair, as friction can cause damage and hair loss.
• Address underlying issues: If you're experiencing hair loss, consult your healthcare provider to rule out any underlying medical conditions, such as thyroid issues or anemia. They can also advise you on whether the keto diet is right for you.

Frequently asked questions