Hair Regrowth Timeline After Keto: What To Expect

The ketogenic diet is a popular weight-loss strategy, but it can have some surprising side effects, like hair loss. This is often temporary and caused by the body's response to cutting calories and the diet's restrictive nature. It usually happens within the first half-year of starting the diet and can be managed by ensuring adequate nutrient intake and reducing stress levels.

Hair loss is temporary and follicles will grow back thicker

Hair loss is a common side effect of the keto diet, but it is only temporary. The good news is that your hair follicles will grow back thicker.

Hair loss can be caused by several factors, including insufficient calories, reduced protein intake, rapid weight loss, and micronutrient deficiencies. When you reduce your calorie intake, your body responds by prioritising essential functions such as cell growth and organ function, leaving less energy for hair growth. Additionally, the keto diet's emphasis on high-fat, low-carb foods may result in a lack of certain key nutrients, such as biotin, vitamin C, vitamin A, vitamin D, and vitamin E.

To prevent hair loss while on the keto diet, ensure you are consuming enough calories and nutrients. Take a multivitamin or supplement your diet with nutrient-rich foods such as organ meats, nuts, citrus fruits, fatty fish, and vegetables like broccoli and spinach.

It is also important to manage your stress levels and get adequate sleep, as heightened cortisol (the stress hormone) levels can contribute to temporary hair loss. Reducing stress through meditation, yoga, or getting enough sleep can help ensure that stress doesn't adversely affect your hair health.

While hair loss on keto may be unnerving, it is typically a short-lived side effect. By taking the necessary precautions and prioritising your health, you can support the health of your hair and promote its regrowth during and after the keto diet.

A vitamin B (biotin) deficiency may be to blame

There is some evidence that a strict keto diet may lead to biotin deficiency. A 2013 animal study found that biotin deficiency was strongly associated with a keto diet. However, the research is limited and has only been conducted on animals, so more human studies are needed.

If you are experiencing hair loss while on a keto diet, focusing on eating biotin-rich foods may be helpful. Organ meats, like liver and kidneys, and nuts, including almonds, walnuts, and peanuts, are good sources of biotin that fit well into a keto diet.

Biotin is also available as a supplement. Experts recommend that adults get around 30 micrograms (mcg) of biotin per day, which is typically the amount found in one biotin supplement capsule.

In addition to biotin, other nutrient deficiencies, such as low iron, zinc, niacin, selenium, and fatty acids, can also contribute to hair loss. Ensuring adequate intake of these nutrients through diet or supplements may be beneficial in supporting hair health during keto.

It is important to note that hair loss during keto is usually temporary and often occurs within the first six months of starting the diet. This is likely due to the stress that any major diet shift can cause on the body, and it takes time for your body to adjust.

Iron deficiency could be the cause

Iron deficiency hair loss can look like traditional male and female pattern hair loss. If you are experiencing iron deficiency hair loss, you may notice more hair than usual in your hairbrush or in the shower drain. In more advanced cases, you may notice bald spots on your scalp.

If you think your hair loss is related to an iron deficiency, consult a doctor to measure your iron levels. Your doctor will most likely order a ferritin-level blood test, which measures the levels of a protein called ferritin that helps store iron. If your test results show low iron levels, you can treat the deficiency with iron supplements.

To prevent hair loss caused by iron deficiency, you should eat a healthy, balanced diet with iron-rich foods like spinach, peas, lean proteins like pork and salmon, and dried fruit. You can also add foods high in vitamin C to your diet, as they allow your body to absorb iron more efficiently.

Reduce stress to prevent hair loss

Hair loss is a common occurrence with low-carb dieters mainly due to the increased stress that comes with large dietary changes. However, this is usually temporary, and there are several ways to reduce stress and prevent hair loss.

Firstly, it is important to understand the impact of stress on hair loss. Stressful events, such as surgery, illness, injury, relationship issues, financial concerns, or losing a loved one, can trigger hair loss. Chronic stress, in particular, has been linked to hair loss. It can put people at risk for various health problems, including depression, anxiety, and cardiovascular issues. Additionally, long-term stress can lead to hair follicle stem cells entering an extended "resting phase", during which no new hair strands are produced, resulting in hair thinning and eventual hair loss.

To reduce stress and prevent hair loss, consider the following strategies:

• Avoid drugs and alcohol: Substance use can contribute to stress and negatively impact overall health and well-being.
• Eat a healthy diet: Consume nutritious foods that provide your body with the necessary fuel to manage stress effectively. Consider taking a multivitamin, especially if you have nutritional deficiencies that can contribute to hair loss.
• Exercise regularly: Physical activity is a proven stress reliever and can help manage the negative effects of stress on the body.
• Practice relaxation techniques: Techniques such as deep breathing, meditation, or yoga can help you relax and reduce the impact of stress on your body and mind.
• Seek professional help: If stress becomes overwhelming, consider therapy or counselling to learn effective coping strategies and improve your mental health.
• Set aside "me" time: Prioritize self-care and schedule time for yourself each week to relax, unwind, and engage in activities that bring you joy and reduce stress.
• Connect with positive people: Building a supportive social network can help reduce isolation and provide emotional support during stressful times.

By incorporating these stress-reduction strategies into your daily life, you can help prevent stress-induced hair loss and promote overall health and well-being. Remember, if hair loss continues or becomes a concern, consult a healthcare professional for personalized advice and treatment options.

Consult a doctor to rule out other causes

If you are experiencing hair loss after starting a keto diet, it is important to consult a doctor to rule out other causes. Hair loss can be a symptom of underlying health issues, and a doctor can help identify and address these problems.

One possible cause of hair loss unrelated to the keto diet is nutrient deficiency. For example, a deficiency in the mineral zinc has been linked to hair loss and is also associated with very dry skin and a reduced sense of taste and smell. A doctor can help determine if you have a zinc deficiency and recommend appropriate treatments or supplements.

Stress is another common cause of hair loss. Major life events, such as physical or psychological trauma, surgery, childbirth, or significant weight loss, can trigger a type of hair loss called telogen effluvium, which typically occurs two to four months after the stressful event. If you have recently experienced a stressful event, consult a doctor to discuss the possibility of telogen effluvium and explore strategies to manage stress and promote hair regrowth.

Additionally, certain medical conditions can contribute to hair loss. These include multiple sclerosis (MS), rheumatoid arthritis, Alzheimer's, and dementia. If you have any of these conditions or other chronic health issues, it is crucial to consult a doctor before starting a keto diet to ensure it is safe for you and to rule out any underlying causes of hair loss.

Furthermore, some medications can lead to hair loss. If you are taking any prescription or over-the-counter medications, consult a doctor or pharmacist to discuss their potential side effects and impact on hair health. By ruling out these and other potential causes, you can better understand the relationship between your keto diet and hair loss and make informed decisions about your diet and hair care regimen.

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