Brenda Khan
Dieting and weight loss are known to cause hair loss, but why does this happen? Research has shown that hair loss is often a result of nutrient deficiencies, rapid weight loss, and stress. Restrictive diets that cut out entire food groups can cause a lack of essential vitamins and minerals, such as iron, zinc, protein, selenium, and fatty acids, which are all necessary for a healthy scalp and hair. In addition, rapid weight loss can cause stress on the body, triggering hormonal changes that can also lead to hair loss. Certain supplements that claim to boost hair growth may also contain high amounts of nutrients that can lead to hair loss if consumed in excess.
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Nutritional deficiencies
Protein deficiency is one of the most well-known causes of hair loss. Hair is mostly made up of protein, so when the body does not get enough, hair growth is often the first function to be sacrificed. Weight loss surgery and restrictive diets can commonly cause protein deficiencies, which in turn can lead to hair loss.
Iron deficiency is also a common cause of hair loss. Iron is necessary for hair growth, and those following plant-based diets may be at a higher risk of iron deficiency, as the iron found in plants has a lower bioavailability than the iron found in meat and fish.
Other nutrient deficiencies linked to hair loss include zinc, selenium, vitamin D, fatty acids, biotin, folic acid, vitamin C, and vitamin B12. It is important to note that taking high doses of certain nutritional supplements can also lead to hair loss, even if there is no nutrient deficiency present.
A healthy diet is essential for a healthy scalp and hair. A well-rounded diet rich in meats, eggs, dairy, and vegetables can provide the necessary nutrients for hair growth.
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Stress
While not all hair loss is caused by stress, it is often associated with hair loss. Major stress, which sometimes comes with restrictive dieting, can lead to hair loss.
Oxidative stress has also been linked to hair loss. In vitro studies of dermal papilla cells from male AGA patients have shown that oxidative stress may play an important role in the balding phenotype and development of AGA.
Psychological stress has also been linked to hair loss. A 2015 study of 180 women with diffuse hair loss found that psychological stress was the most common cause of hair loss.
To prevent hair loss caused by stress, one can incorporate mindfulness practices like meditation, yoga, or deep breathing.
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Hormonal changes
Weight loss can cause hormonal changes in the body, which in turn can lead to hair loss. Restrictive diets that cut out entire food groups can cause stress on the body, which can trigger hormonal changes. Fad diets and those that place your daily caloric intake under 1000 calories will almost always trigger hormonal changes.
Additionally, rapid weight loss can cause a stress effect on the body, triggering hormonal changes, which in turn can also lead to hair loss. A 2015 study found that psychological stress was one of the most common causes of hair loss. Major stress, which sometimes comes along with restrictive dieting, has also been linked to hair loss.
Furthermore, specific nutrient deficiencies can also impact hormone production. When your protein needs aren't met, your body prioritizes protein-dependent functions like tissue repair, digestion, pH and water balance regulation, and hormone production. Because hair growth is not essential to keep you alive, it is neglected, and hair loss may occur.
Finally, certain supplements can also contribute to hormonal changes. For example, overconsuming vitamin A by taking supplements can overwhelm your liver, where excess vitamin A is normally stored. When there's too much vitamin A for the liver to handle, the extra vitamin A goes into circulation, leading to high levels in the blood. Because maintaining optimal blood levels of vitamin A is essential for hair follicle function, excessive amounts of this nutrient in the body can cause hair loss.
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Weight loss surgery
There are different types of weight loss surgery, including adjustable gastric band surgery, gastric sleeve, and gastric bypass. Adjustable gastric band surgery is less common due to its association with complications and lower weight loss. The more popular gastric sleeve and gastric bypass surgeries reduce stomach capacity and can also cause food to bypass parts of the intestines, leading to malabsorption of nutrients.
The stress of surgery and rapid weight loss may also contribute to hair loss. Additionally, surgery-related malabsorption can lead to nutrient deficiencies, further increasing the risk of hair loss. To prevent hair loss after weight loss surgery, it is important to address nutrient deficiencies and manage stress levels.
It is recommended that individuals preparing for weight loss surgery consult with a dietitian to understand their dietary restrictions and requirements post-surgery. Pre-surgery groups can also help answer questions and provide support. A pre-bariatric surgery diet may be recommended to reduce abdominal fat and lower the risk of surgery-related complications.
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Supplements
Nutritional supplements are commonly used to treat hair loss, but there is limited data on their efficacy and safety. It is important to consult a healthcare professional before taking any supplements, as they can recommend the best course of treatment based on your individual needs and advise on potential risks and interactions with existing health conditions or medications.
Vitamin and mineral deficiencies can cause hair thinning and loss, and addressing these deficiencies through diet and supplementation may prevent hair loss and support hair growth. However, shortfalls in these micronutrients are rarely the only cause of hair loss, and if hair loss is caused by another underlying medical condition, diet and supplementation may not provide a noticeable benefit.
Some vitamins and minerals that play a crucial role in promoting healthy hair growth include:
- Vitamin D: Essential for creating the cells that develop into hair follicles.
- Iron: Responsible for carrying oxygen to hair follicles so hair can grow. Iron deficiency is the most evident factor that can lead to hair loss.
- Magnesium: Plays a role in the functioning of enzymes involved in DNA and RNA synthesis and cell replication, supporting normal hair shaft growth.
- Iodine: Important for maintaining healthy thyroid function and preventing hair loss related to iodine deficiency.
Other supplements that have shown promise in treating specific types of hair loss include pumpkin seed oil, zinc, vitamin E, omega fatty acids, and commercial formulations like Viviscal and Nutrafol. However, it is important to note that the studies on these supplements have been relatively small, and larger, more robust randomized clinical trials are needed to confirm their efficacy.
Additionally, it is important to be cautious when choosing supplements, as high doses of certain nutrients can be harmful. For example, excess selenium can lead to toxicity and worsen hair shedding, while high doses of biotin can trigger acne and interfere with blood tests.
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Frequently asked questions
The main cause of hair loss during dieting is nutrient deficiency. Nutrient deficiencies can cause a condition called telogen effluvium, which is a common cause of hair loss.
Nutrients such as protein, zinc, selenium, iron, fatty acids, vitamin D, vitamin B12, riboflavin, folate, and biotin are all essential for hair growth.
Aside from nutrient deficiencies, stress and hormonal changes caused by rapid weight loss, restrictive diets, or weight loss surgery can also cause hair loss.
