Keto Hair Loss: When Does It Stop?

The ketogenic diet is a popular weight-loss strategy, but it can also lead to hair loss. This is usually temporary and occurs due to nutritional deficiencies or insufficient calorie intake. A well-formulated ketogenic diet that includes a variety of nutrient-rich foods can help prevent hair loss. Additionally, gradual dietary changes, stress management, and certain supplements can also help mitigate hair loss on the keto diet.

Calorie restriction and hair loss

Calorie restriction can lead to hair loss, as the body responds by prioritising vital functions such as cell growth and organ function, leaving less energy for hair growth. This is particularly true if the calorie restriction is extreme or rapid.

During calorie restriction, the body spends less energy on non-vital systems such as hair growth. This can cause hair to enter the telogen phase, where it rests and does not grow. Physical and emotional stress from dieting can also cause hair to enter the telogen phase prematurely, resulting in hair loss when new hairs come in.

To prevent hair loss, it is important to ensure you are still consuming enough calories and nutrients to support hair growth. Restrictive diets that cut out entire food groups can cause hair loss due to nutrient deficiencies or stress. Very low-calorie diets have been shown to cause hair loss, and rapid weight loss can also trigger a form of hair loss called acute telogen effluvium (TE).

TE is a common side effect of sudden weight loss or decreased protein intake, causing hair thinning or shedding. It usually occurs around three months after a triggering event, such as rapid weight loss, and lasts for about six months. However, chronic TE can last longer than six months, and other forms of hair loss, such as androgenic alopecia, can also be triggered by weight loss and nutrient deficiencies associated with restrictive diets.

Protein deficiency can also impact hair health, as protein is a major component of hair. Amino acids, the building blocks of protein, are essential for the production of keratin, which is the main structural protein of hair. Therefore, very low-protein diets can result in hair loss.

In addition to adequate protein intake, specific nutrients are essential for healthy hair growth and to prevent hair loss. These include:

• Vitamin A
• Vitamin C
• Vitamin D
• Vitamin E
• Iron
• Zinc

If you are experiencing hair loss, it is important to identify the cause before attempting to treat it. Consult a healthcare professional to rule out any underlying medical conditions and determine if there are any nutrient deficiencies that need to be addressed.

Micronutrient deficiencies

The keto diet is a low-carb, high-fat, moderate-protein diet. This means that some foods that are rich in certain vitamins and minerals are avoided or consumed in smaller quantities. For example, the keto diet cuts out many fruits and vegetables, which are good sources of biotin, a B vitamin that is associated with hair growth.

A 2013 animal study found that biotin deficiency was strongly associated with a keto diet. Other vitamins and minerals that are important for hair growth and may be lacking in a keto diet include vitamin C, vitamin A, vitamin D, vitamin E, and iron.

To prevent hair loss caused by micronutrient deficiencies, it is important to ensure that your diet includes healthy sources of these vitamins and minerals. If it is difficult to obtain these nutrients through food, supplements can be taken to make up for any deficiencies.

Stress and hair loss

Stress is one of the main causes of hair loss. When the body undergoes major dietary transitions, stress levels are at an all-time high. This can lead to nutritional deficiencies, major caloric deficits, extreme calorie restriction, and psychological stress.

There are several hair loss conditions that can be triggered by stress:

• Alopecia Areata: 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 the most common hair condition at the start of the ketogenic diet and is usually temporary, lasting for around two to three months.
• Trichotillomania: A habitual condition caused by stress where a person pulls their hair out without realising it.

Research has shown that chronic stress can impair hair follicle stem cells, which are necessary for hair growth. In a study conducted on mice, it was found that a stress hormone called corticosterone impaired hair follicle regeneration. The human equivalent of this hormone is cortisol, often referred to as the "stress hormone". When the source of the stress hormone was removed, the stem cells' resting phase became shorter, and the mice constantly entered the growth phase, regenerating hair follicles throughout their lives.

To summarise, stress can cause hair loss by impairing hair follicle stem cells and preventing the secretion of molecules that activate these stem cells. This can lead to various hair loss conditions, and it is important to manage stress levels, especially during major dietary transitions like the ketogenic diet.

Protein intake and hair health

Protein is essential for hair growth. Hair is made up of a protein called keratin. As most of your hair is in the growth phase at any given time, ensuring you eat a well-rounded diet is critical for supporting healthy hair.

The Recommended Dietary Allowance (RDA) for protein is 0.8-1 grams per kilogram of body weight, or about 48-60 grams per day for a 60 kg adult. This aligns with general dietary guidelines for meeting basic health needs.

Some sources suggest intakes of up to 1 gram per kilogram of body weight for optimal hair growth. However, research has not established that higher intakes are needed for hair health specifically. Requirements can vary greatly between individuals based on many factors.

While adequate protein is crucial, more is not necessarily better, and very high intakes may pose risks for some people. Work with your healthcare provider to determine the ideal daily protein target for your individual health goals and circumstances. Focus on getting lean, high-quality proteins from whole food sources as part of a balanced diet.

Incorporating protein-rich foods into your diet provides the essential building blocks for healthy hair growth. Focus on quality sources from both plants and animals for a balanced approach.

Protein-rich foods for hair include:

• Lean meats like chicken, turkey, lean beef, and pork provide complete proteins.
• Fish and seafood like salmon, tuna, shrimp, and lobster offer protein and omega-3 fatty acids.
• Eggs are packed with high-quality protein and biotin for hair health.
• Greek yogurt and cottage cheese provide protein with smaller amounts of carbs.
• Beans, lentils, and legumes are excellent plant-based protein sources.
• Nuts like almonds, walnuts, and pecans deliver protein, healthy fats, and vitamin E.
• Seeds such as pumpkin, sunflower, and chia add protein, zinc, and vitamin E.
• Soy products like tofu, tempeh, and edamame offer complete plant proteins.
• Ancient grains like quinoa, amaranth, and buckwheat provide protein and nutrients.

When hair is deficient in protein, it can show signs of damage and abnormal structure. Some symptoms that may indicate low protein levels include:

• Thinning or sparse areas of the scalp
• Increased shedding and hair loss
• Lack of elasticity and dry, brittle strands
• Split ends and breakage
• Loss of shine and lustre

It's uncommon for excessive protein intake from regular meals to cause hair loss on its own. Consuming extremely high amounts of protein supplements long-term could potentially tax the kidneys. However, most experts agree that this level of excess is rare without the use of concentrated supplements.

While protein is essential for robust hair growth, more is not necessarily better. Finding the optimal amount tailored to your needs is key. Focus on high-quality sources from a balanced diet, not restrictive fad diets. Work with a healthcare provider to determine the ideal daily intake for your lifestyle and health status.

Preventing hair loss on keto

Hair loss is a common side effect of the keto diet, but it is usually temporary. It is often caused by nutritional deficiencies or simply not eating enough food. The good news is that there are several precautions you can take to prevent it. Here are some tips to help you preserve your locks while on a keto diet:

Eat Enough Calories

One of the reasons for hair loss on keto is excessive calorie restriction. When you reduce your calorie intake, your body responds by prioritising vital functions, such as cell growth and organ function, over hair growth. To prevent this, make sure you are not eating too few calories. You can use a keto calculator to figure out your ideal calorie intake and track your macros using a keto-friendly app.

Get Enough Protein

Another reason for hair loss on keto is inadequate protein intake. Protein is essential for hair growth, so make sure you are getting enough. Include high-quality protein sources such as eggs and poultry in your diet. If you are vegan or vegetarian, make sure to include plant-based protein sources such as soybean products, nuts and nut butters, and vegetables like broccoli, spinach, asparagus, and Brussels sprouts.

Take Supplements

Taking a multivitamin can help cover any potential deficiencies and prevent hair loss. Focus on getting enough biotin, vitamin C, vitamin A, vitamin D, vitamin E, and iron. Biotin-rich foods include organ meats, nuts, and eggs. Vitamin C can be found in citrus fruits, berries, and green vegetables. Vitamin A, vitamin D, and vitamin E are abundant in meat, eggs, dairy, and fish. Iron can be found in red meat, poultry, shellfish, and plant-based sources such as spinach and lentils.

Transition Gradually

Instead of abruptly cutting out carbs, try reducing them gradually. This will give your body time to adjust and reduce the stress of a major dietary change. Start by cutting out processed high-carb foods, then move on to grains, beans, potatoes, and other starchy vegetables.

Improve Gut Health

Your gut health can also impact hair loss. Include fermented foods in your diet, such as sauerkraut, kimchi, and sugar-free coconut yogurt, to improve the balance of good bacteria in your gut. This will enhance your digestion and absorption of nutrients, which is crucial for hair health.

Avoid Harsh Treatments

Be gentle with your hair during the keto transition. Use a gentle shampoo and a nourishing conditioner. Avoid tight hairstyles, and limit the use of heat styling tools. Coconut oil can also be beneficial; try massaging it into your scalp to promote blood flow and hair growth.

Frequently asked questions