Keto Diet: Reducing Androgen For Healthy Hair

The keto diet is a popular weight-loss strategy, but it can have some surprising side effects, like hair loss. While the keto diet doesn't directly cause hair loss, the significant shift in diet can lead to nutritional deficiencies that do. This is because the keto diet restricts carbohydrates, which can lead to a reduction in the intake of certain nutrients that are important for hair health, such as biotin, vitamins A, C, D, and E, and minerals like zinc and iron. Additionally, the keto diet can cause a large calorie deficit, which can lead to nutritional deficiencies and stress, both of which can contribute to hair loss. To reduce the risk of hair loss on the keto diet, it is important to ensure adequate intake of key nutrients, either through diet or supplements, and to manage stress levels.

Eat more biotin-rich foods

Biotin, also known as vitamin H or B7, is an essential nutrient that helps the body convert food into energy. It is also important for maintaining healthy hair, skin, and nails, as well as liver function. While biotin deficiencies are rare, certain groups such as people with chronic exposure to alcohol, pregnant or breastfeeding women, and those with a biotinidase deficiency may be at a higher risk.

Organ Meats

Organ meats, such as liver and kidneys, are excellent sources of biotin. A single three-ounce serving of beef liver provides a full day's worth of biotin. Chicken liver is also an excellent source, with a three-ounce serving containing 138 mcg of biotin.

Eggs

Eggs, particularly egg yolks, are a good source of biotin. A whole, cooked egg provides approximately 10 mcg of biotin, which is about 33% of the daily recommended value. Make sure to cook eggs fully to improve biotin absorption and reduce the risk of Salmonella poisoning.

Sweet Potatoes

Sweet potatoes are not only delicious and versatile but also a great source of biotin. A half-cup serving of cooked sweet potatoes provides about 2.4 mcg of biotin, or 8% of the daily recommended value. They are also packed with vitamins, minerals, fiber, and carotenoid antioxidants.

Nuts and Seeds

Nuts and seeds, such as almonds, walnuts, peanuts, and sunflower seeds, are a good way to boost your biotin intake. A quarter-cup of roasted sunflower seeds provides 2.6 mcg of biotin, while a quarter-cup of roasted almonds contains 1.5 mcg. These nuts and seeds also provide healthy fats, fiber, protein, and other essential vitamins and minerals.

Legumes

Legumes, including beans, lentils, and peanuts, are not only a good source of protein, fiber, and micronutrients but also contain biotin. A one-ounce serving of roasted peanuts provides just under 5 mcg of biotin, or 17% of the daily recommended value. Similarly, soybeans are another legume that offers a significant amount of biotin.

Avocados

Avocados are known for their healthy fats and folate content, but they also provide a good amount of biotin. A medium avocado contains at least 1.85 mcg of biotin, or 6% of the daily recommended value. Enjoy avocados in your toast, salads, or guacamole to boost your biotin intake.

Broccoli

Broccoli is a nutrient-dense vegetable that provides small amounts of biotin. Half a cup of raw, chopped broccoli contains 0.4 mcg of biotin. It is also rich in fiber, calcium, and vitamins A and C, making it a nutritious addition to your diet.

Nutritional Yeast and Brewer's Yeast

Both nutritional yeast and brewer's yeast are good sources of biotin, although the amount may vary by brand. Nutritional yeast may contain up to 21 mcg of biotin per two tablespoons, while a standard packet of active dry yeast used for baking provides 1.4 mcg.

Incorporating these biotin-rich foods into your diet can help ensure you are getting adequate amounts of this essential nutrient, promoting healthy hair and overall well-being.

Include collagen-rich foods in your diet

Collagen is the most abundant protein in the body and is essential for skin strength, elasticity, hair growth, muscle growth, and proper organ function. While the body naturally produces collagen, the amount it produces decreases as we age.

Collagen-rich foods can help your body make more of its own collagen. Here are some foods to include in your diet:

• Bone broth: Made by simmering animal bones in water, bone broth is believed to extract collagen. Bone broth has been found to contain type II collagen, which is only found in bones and connective tissue. Beef bone broth is a good source of collagen type I, which plays a significant role in skin, hair, and nail health.
• Chicken: Chicken is a rich source of dietary collagen, particularly the thigh meat, which contains more collagen than breast meat. Chicken skin is also a source of collagen, and when combined with zinc, may have anti-cancer properties.
• Fish: Fish bones, ligaments, scales, and skin contain collagen. Marine collagen is considered one of the most easily absorbed forms of collagen and may be particularly beneficial for skin health and elasticity.
• Pork skin: Pork skin is another source of collagen. Collagen supplements sourced from pig skin have been found to help manage osteoarthritis symptoms.
• Jellyfish: Commonly used in Asian cultures, jellyfish is a good source of collagen and is used to make collagen supplements for wound healing. It is also low in fat and contains various micronutrients.
• Citrus fruits: Oranges, grapefruits, lemons, and limes are rich in vitamin C, which helps the body build collagen.
• Berries: Strawberries, raspberries, blueberries, and blackberries are also excellent sources of vitamin C and antioxidants, which protect the skin from damage.
• Leafy greens: Spinach, kale, and Swiss chard are rich in chlorophyll, which has antioxidant properties and may increase the precursor to collagen in the skin.
• Beans: Beans are a high-protein food that often contains lysine, an amino acid necessary for collagen synthesis.
• Cashews: These nuts contain zinc and copper, which boost the body's ability to create collagen.
• Tomatoes: Tomatoes are a good source of vitamin C and lycopene, a powerful antioxidant for skin support.
• Bell peppers: These vegetables are high in vitamin C, which contributes to collagen synthesis.

Consume more zinc-rich foods

While following a keto diet, hair loss can be a common side effect due to the increased stress that comes with large dietary changes. This is temporary and your hair follicles will begin to regrow after a few months. However, there are several precautions you can take to prevent hair loss, including consuming more zinc-rich foods.

Zinc is a mineral that is essential for many of the body's normal functions and systems. It is required for the functions of over 300 enzymes and is involved in vital processes such as metabolizing nutrients, maintaining your immune system, and growing and repairing body tissues. The body doesn't store zinc, so it's important to consume enough of it daily.

• Oysters are by far the best source of zinc. Six medium oysters provide 33 mg of zinc, which is 300% of the daily value (DV) for males and 413% for females.
• Red meat, especially beef, is another excellent source of zinc. A 3-ounce serving of beef chuck roast provides 8.44 mg of zinc.
• Crab is also packed with zinc. A 3-ounce serving of cooked Alaskan king crab contains 6.48 mg of zinc, which is 59% of the DV.
• Pork chops offer a good source of zinc and iron. A 4-ounce serving of pork chops contains 2 mg of zinc.
• Lobster is another shellfish that contains plenty of zinc. A 3-ounce serving of cooked lobster has 6.18 mg.
• Chickpeas and other legumes, such as beans, are good plant-based sources of zinc. A 100-gram serving of chickpeas contains 1.5 mg of zinc, while a half-cup of kidney beans has 0.9 mg.
• Cashews and other nuts, such as pine nuts and almonds, are also good sources of zinc. A package of cashews (50 grams) contains 3 mg of zinc.
• Dairy products like cheese and milk are good sources of bioavailable zinc, which means your body can absorb most of the zinc in these foods. A single cup of whole milk contains 9% of the DV for males and 13% for females.
• Eggs contain a moderate amount of zinc, with one large egg providing 5%-7% of the DV.

In addition to helping prevent hair loss, consuming enough zinc can also provide other health benefits. Zinc plays a crucial role in cell division, contributes to improved growth and development in children, and helps reduce inflammation in the body.

Eat more vitamin C-rich foods

Vitamin C is an important vitamin for maintaining healthy skin and hair. It helps produce collagen, a protein needed for healthy hair and skin. While citrus fruits and berries are well-known sources of vitamin C, there are other excellent sources that can be easily included in a keto diet.

Colorful bell peppers

Bell peppers, especially the yellow variety, are an excellent source of vitamin C. One large yellow pepper provides 342 mg of vitamin C, which is 380% of your daily value (DV). You can add bell peppers to your keto salad, stir fry, roasted veggie platter, or omelet.

Kale

Kale is a popular health food and for good reason. A 100-gram serving of raw kale provides 93 mg of vitamin C, while one cup of cooked kale gives you 21 mg or 23% of the DV. You can add kale to smoothies, salads, soups, or even make crispy kale chips.

Broccoli

Broccoli is a sulfur-rich cruciferous vegetable and an excellent source of vitamin C. Half a cup of cooked broccoli provides 51 mg of vitamin C, which is 57% of your DV. It is recommended to steam or roast broccoli to preserve more of the vitamin C content. You can include broccoli in your meals alongside salmon or steak.

Brussels sprouts

Brussels sprouts are another excellent choice for boosting your vitamin C intake. Half a cup of cooked Brussels sprouts provides 49 mg or 54% of the DV for vitamin C. They are also high in folate, fiber, vitamins K and A, and potassium. You can try air-fried Brussels sprouts or bacon-braised keto Brussels sprouts.

Lemons

Lemons have long been used to prevent scurvy, a severe vitamin C deficiency. One whole raw lemon provides 45 mg of vitamin C, which is 50% of your DV. Lemon juice can also help lower blood pressure and reduce the effects of bread on blood sugar. You can add lemon juice to your dishes or make a refreshing keto lemonade.

Strawberries

Strawberries are a delicious and keto-approved fruit that is packed with vitamin C. One cup of sliced strawberries provides 97 mg of vitamin C, which is 108% of the DV. They are also a good source of manganese, flavonoids, folate, and other antioxidants. You can add strawberries to your salad or dessert, or enjoy a keto strawberry lemonade mojito.

Take vitamin D supplements

Vitamin D is an essential nutrient that plays a role in many of the body's functions, including supporting hair growth. It is involved in hair follicle growth, and when the body does not have enough, it can affect hair growth.

Low vitamin D levels may lead to androgenetic alopecia, a common type of hair loss also known as male pattern baldness and female pattern hair loss. Vitamin D deficiency may also be linked to alopecia areata, an autoimmune condition that develops when something triggers the immune system to mistakenly attack the hair follicles.

If you are experiencing hair loss, it is important to consult a doctor to determine the underlying cause and rule out other possible causes. Doctors may recommend vitamin D supplements if a person has low vitamin D levels. The recommended daily allowance of vitamin D for adults between the ages of 19 and 55 years is 600 international units (IU), or 15 micrograms (mcg).

In one study, oral vitamin D3 therapy (200,000 IU, fortnightly) for 3 months resulted in significant improvement in hair regrowth in patients with telogen effluvium, a common type of hair loss.

In addition to taking vitamin D supplements, you can also increase your vitamin D intake by consuming foods rich in vitamin D, such as fish liver oils and fatty fish like salmon, herring, and sardines. Spending more time outside in the sunlight can also help reduce the likelihood of vitamin D deficiency.

Frequently asked questions