Madeleine Hull
Hair loss due to diet is usually temporary and caused by deficiencies in essential nutrients and vitamins. A lack of amino acids, which are the building blocks of protein, is a common cause of hair loss, as they are essential for the production of keratin, the hair’s primary structural protein. Other deficiencies that can lead to hair loss include vitamin D, zinc, iron, and fatty acids. Stress and hormonal changes caused by restrictive diets can also contribute to hair loss. To prevent and treat hair loss, it is important to maintain a healthy, balanced diet that provides all the essential nutrients and vitamins required for hair growth. In some cases, dietary supplements may be recommended, but it is always best to consult a healthcare professional before taking any supplements.
| Characteristics | Values |
|---|---|
| Hair loss due to diet | Temporary |
| Cause of hair loss | Nutritional deficiencies, stress, hormonal changes, rapid weight loss, restrictive diets, weight loss surgery |
| Nutritional deficiencies | Iron, zinc, protein, amino acids, vitamins, fatty acids |
| Treatment | Stop the diet, balanced diet, supplements, medical treatment |
| Time to grow back | 3-6 months |
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What You'll Learn
Crash dieting and hair loss
Crash dieting can lead to hair loss, a condition known as telogen effluvium. This occurs when the body experiences stress and nutritional deficiencies due to rapid weight loss and restrictive diets. The link between crash dieting and hair loss has been documented in research as early as the 1970s.
Causes of Hair Loss from Crash Dieting
The primary causes of hair loss from crash dieting are nutritional deficiencies and stress on the body. When the body undergoes rapid weight loss, it may not receive the necessary nutrients and calories for hair growth. Essential nutrients for hair health include:
- Iron: Reducing iron intake can lead to anemia, causing various health issues, including heart problems and depression.
- Protein: Amino acids, the building blocks of protein, are essential for hair growth. Inadequate protein intake can lead to weakened hair and hair loss as the body prioritizes protein-dependent functions like tissue repair and hormone production.
- Vitamins: Vitamin D, for example, plays a role in the growth of hair follicles, and low levels have been linked to hair loss conditions such as alopecia areata.
- Fatty acids: Deficiency in essential fatty acids like omega-3 and omega-6 can lead to hair loss.
- Zinc: Zinc deficiency has been linked to hair loss, and supplementation has shown hair growth in deficient patients.
Preventing and Treating Hair Loss from Crash Dieting
To prevent hair loss, it is crucial to avoid crash dieting and restrictive diets. Instead, adopt sustainable dietary habits with a balanced diet rich in nutrient-dense foods. A qualified healthcare provider can help address underlying issues and provide personalized advice.
If hair loss occurs, it is important to consult a healthcare professional or dermatologist to identify the cause and develop a treatment plan. They may recommend dietary adjustments to include essential nutrients or suggest appropriate supplementation. It is important to note that the supplement industry is unregulated, and seeking professional advice before starting any supplementation is crucial.
While hair loss due to weight loss is typically not permanent, it is essential to address nutrient deficiencies and manage stress to promote hair regrowth. This may take a few weeks to a year, depending on the individual's health and the severity of hair loss.
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Nutrient deficiencies
Hair loss due to diet is neither harmful nor permanent. In most cases, the body adjusts within a few months, and hair regrows. However, it is important to address nutrient deficiencies to prevent further hair loss and support regrowth.
Several vitamins and minerals are also important for hair health. Deficiencies in vitamin D, B12, and other micronutrients have been linked to hair thinning and excessive shedding. Biotin deficiency, for example, can lead to alopecia. Iron deficiency is another common cause of hair loss, especially in women. Iron is needed for the production of red blood cells, which carry oxygen to the hair follicles. When the body does not get enough iron, it can lead to hair loss.
Zinc is another essential nutrient for hair health. It is a trace element, which means the body cannot produce it and must obtain it from the diet. Zinc deficiency can occur due to inadequate intake, increased excretion, or malabsorption, and it is commonly seen in people with anorexia nervosa or inflammatory bowel disease. Alopecia is a well-known sign of zinc deficiency, and hair regrowth occurs with zinc supplementation.
Addressing nutrient deficiencies is crucial for treating and preventing hair loss. A balanced diet that includes a variety of nutrient-dense foods is usually sufficient to meet the body's nutritional needs. However, in some cases, supplementation may be necessary to correct deficiencies. It is important to consult a healthcare professional to identify the specific nutrient deficiencies and determine the appropriate course of action.
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Stress and hair loss
The adrenal glands produce these key stress hormones. When the adrenal glands were removed from mice, rapid cycles of hair regrowth were observed. The hair follicle stem cells continued to enter the growth phase and regenerate hair follicles throughout the animals' lifespans. However, when the mice were subjected to mild stress over several weeks, their corticosterone levels increased, and hair growth was reduced.
In a mouse model of chronic stress, researchers found that hair follicle stem cells remained in a resting phase for an extended period without regenerating tissues. The stress hormone corticosterone was upregulated by chronic stress, and providing it to mice reproduced the stress effect on the stem cells. The equivalent hormone in humans, cortisol, is also upregulated during stressful periods and is often referred to as the "stress hormone."
Stress can also lead to premature hair graying. Research by Harvard's Office of Technology Development found that stress activates the sympathetic nervous system and depletes melanocyte stem cells, leading to premature graying.
Additionally, stress can cause hair loss by triggering hairs to stop growing and enter the catagen phase prematurely. The hairs then progress to the telogen phase and fall out early. This process can be caused by the stress of dieting and rapid weight loss, in addition to nutritional deficiencies.
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Weight loss surgery and hair loss
Hair loss is a common complication after metabolic and bariatric surgery (MBS). MBS is a recognised treatment strategy for patients with severe, complex obesity. A 2018 study involving 50 people who underwent sleeve gastrectomy (a type of MBS) observed hair loss in more than half of the participants. Another study in 2021 involving 112 women who underwent sleeve gastrectomy found that nearly 75% of them experienced hair loss. Of those who reported the condition, nearly 80% said that it started 3–4 months after surgery.
The most common type of hair loss after weight-loss surgery is a diffuse loss known medically as telogen effluvium, which can have both nutritional and non-nutritional causes. Telogen effluvium is a condition where hair follicles prematurely enter the telogen (resting) phase instead of the anagen (growth) phase. Telogen effluvium is not dangerous or permanent, and the body usually adjusts within a few months, after which hair production resumes. However, the nutrient deficiencies that can accompany a restrictive weight loss regimen can be damaging to overall health. For example, reducing iron intake could lead to anemia, which can cause health complications like heart problems, depression, and infections.
Weight loss surgery is associated with rapid weight loss and commonly causes deficiencies in protein, vitamins, and/or minerals, which can lead to hair loss. Nutritional deficiencies, along with the stress of surgery and rapid weight loss, are likely to account for much of the hair loss seen after surgery. In addition, specific amino acid deficiencies, such as histidine, leucine, valine, and cysteine, are common in people with hair loss.
To prevent hair loss after weight loss surgery, it is recommended to supplement before and after the procedure. Working with a qualified healthcare provider can help identify the cause of hair loss and facilitate hair regrowth.
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Vitamins and hair health
Vitamins and minerals are essential for healthy hair growth and overall hair health. A balanced diet that provides the essential micronutrients and macronutrients that the body needs each day is crucial for maintaining hair health and preventing hair loss.
Protein and amino acids
Protein malnutrition, or a diet lacking in amino acids, can result in hair loss. Amino acids are the building blocks of protein, which is essential for hair growth. They foster the production of keratin, the hair’s primary structural protein. Inadequate protein leads to weakened hair and hair loss.
Iron
Iron is another vital nutrient for hair health. It is responsible for carrying oxygen to hair follicles to help them grow. Iron deficiency is a common cause of hair loss, especially in women.
Vitamin D
Vitamin D is essential for creating the cells that develop into hair follicles. It also supports healthy bones and the immune system. Deficiency may have detrimental effects on hair growth, although the exact mechanism is unknown.
Biotin
Biotin is a critical vitamin for healthy hair growth, and deficiency leads to thinning hair. However, biotin deficiency is very rare and almost always associated with an inherited disorder called biotinidase deficiency.
Vitamin C
Vitamin C is an essential nutrient for healthy hair growth as it is involved in collagen and protein metabolism. It also helps the body absorb plant-based iron. Severe vitamin C deficiency can lead to scurvy, which includes follicular hyperkeratosis and corkscrew hairs as symptoms.
Iodine and zinc
Iodine supports hair growth and health, while zinc helps maintain hair thickness and strength.
Preventing hair loss
To prevent hair loss, it is important to avoid restrictive diets and ensure the body is properly fuelled with a balanced diet rich in nutrient-dense foods. If you have a nutrient deficiency, a healthcare provider can help identify the cause and recommend a plan to facilitate hair regrowth, which may include dietary changes or supplements.
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Frequently asked questions
Yes, hair loss due to diet is usually temporary and not permanent. However, this depends on how much hair you have lost and for how long it has been happening. It is recommended to consult a doctor as soon as you notice abnormal hair loss.
It takes about 6 months for a new hair follicle to form. You may see results much sooner, but it is important to be consistent and patient.
Hair loss due to diet is caused by nutritional deficiencies, especially a lack of protein and amino acids, which are the building blocks of protein. It can also be caused by rapid weight loss, calorie restriction, and psychological stress.
To prevent hair loss, it is important to avoid restrictive diets and ensure your body gets the necessary nutrients and calories. Eating a healthy, balanced diet rich in iron, zinc, and other essential nutrients is key to maintaining hair health and preventing hair loss.
