Keto And Hair Loss: What's The Real Deal?

The ketogenic diet is a popular weight loss strategy, but it can also lead to hair loss. This is because the keto diet is restrictive and low in essential nutrients, which can cause nutritional deficits that affect hair growth. However, hair loss due to keto is usually temporary and can be mitigated by ensuring adequate intake of protein, calories, vitamins, and minerals.

Insufficient calories, reduced protein intake, rapid weight loss, and micronutrient shortfalls may impact hair health

The keto diet is a restrictive diet that can lead to hair loss. Insufficient calories, reduced protein intake, rapid weight loss, and micronutrient shortfalls are all factors that can impact hair health. Here's how:

Insufficient Calories

When following a keto diet, it's common to cut down on calories due to the high-fat content of the diet. This can lead to a state of calorie deficit, which sends a shock to the body, potentially triggering the shutdown of less critical functions like hair growth. The body goes into survival mode, diverting energy away from non-vital functions, including new hair growth.

Reduced Protein Intake

The keto diet often involves limiting protein intake to maintain ketosis. However, protein is essential for healthy hair as it is mostly made of a protein called keratin. A chronic protein deficiency can contribute to hair loss by pushing more hair follicles into the telogen resting phase, resulting in noticeable hair thinning and shedding.

Rapid Weight Loss

The keto diet is often associated with rapid weight loss, which can be a physical stressor on the body. This sudden weight loss can trigger a type of hair loss called telogen effluvium (TE), where hair shifts from the growing phase to the resting phase. TE is usually temporary and can be triggered by various factors, including hormonal changes, nutritional imbalances, and stress.

Micronutrient Shortfalls

The restrictive nature of the keto diet can lead to deficiencies in essential vitamins and minerals that are crucial for healthy hair growth. For example, biotin, a B vitamin that helps produce keratin and keeps hair follicles healthy, may be lacking in a keto diet as it is commonly found in whole grains and legumes, which are restricted on keto. Other micronutrients important for hair health, such as iron, zinc, folic acid, and vitamins A, C, D, and B-complex, may also be insufficient in a keto diet.

To maintain healthy hair while on the keto diet, it is crucial to ensure adequate calorie and protein intake, as well as address any micronutrient deficiencies through dietary adjustments or targeted supplements. Gradual transitions into the keto diet and personalised hair care regimens can also help mitigate the risk of hair loss.

A keto diet can lead to a biotin deficiency, which is important for hair health

The keto diet is a high-fat, low-carbohydrate eating plan that has gained popularity for its potential benefits in weight loss and metabolic health. However, this restrictive diet can lead to hair loss, and one of the reasons is a biotin deficiency.

Biotin, also known as vitamin B7, plays a crucial role in maintaining healthy hair, skin, and nails. It is a water-soluble vitamin that is essential for the body's keratin infrastructure—a protein that forms the structure of hair. While biotin deficiencies are relatively rare, the keto diet's restrictions on certain foods can potentially affect biotin levels and the nutrients that support hair health.

Observations suggest that some individuals may experience hair thinning or loss when starting the keto diet due to factors such as caloric restriction, initial rapid weight loss, and potential nutrient deficiencies. Biotin is plentiful in many animal-based foods like eggs and salmon, but 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.

For individuals on a keto diet, ensuring sufficient biotin intake is key to maintaining healthy hair. Biotin contributes significantly to cell growth, which in turn affects hair growth and health. Hair is composed of keratin, a form of protein that relies on biotin for its production. Adequate biotin levels contribute to the strength and resilience of hair shafts.

Biotin-rich foods that are keto-friendly include organ meats like liver and kidneys, and nuts such as almonds, walnuts, and peanuts. Biotin is also available as a supplement, with experts recommending people get 30 micrograms (mcg) a day, typically found in one biotin capsule.

In addition to biotin, other factors that can contribute to hair loss on a keto diet include insufficient calories, reduced protein intake, rapid weight loss, and micronutrient shortfalls. Managing stress levels, using hair-stimulating products, and making dietary adjustments can help mitigate temporary increases in hair shedding experienced when transitioning into ketosis.

Nutritional deficits can have a long-lasting effect on hair loss

Protein is essential for healthy hair as hair is made up of a protein called keratin. A keto diet restricts many protein-rich foods such as beans, lentils, and grains. A very low-calorie keto diet may not provide adequate levels of protein, which is crucial for hair health. Hair follicles need a constant supply of proteins to keep growing. A chronic protein deficiency can lead to hair loss by pushing more follicles into the telogen resting phase.

Vitamins and minerals are also required to sustain healthy hair growth cycles. Many key micronutrients are found in fruits, starchy vegetables, beans, and grains, which are limited on keto diets. Biotin, for example, is a B vitamin that helps produce keratin and keeps hair follicles healthy. A keto diet may lead to biotin deficiency as it eliminates good sources of this vitamin such as whole grains and legumes.

Iron is another important mineral for hair growth as it carries oxygen to the hair follicles. Iron deficiency is common, and a keto diet can worsen this due to the lack of iron-rich foods such as spinach, lentils, and fortified cereals. Low iron levels can accelerate hair shedding.

Other key micronutrients often lacking in keto diets include zinc, folic acid, and vitamins A, C, D, and B-complex. Assessing and addressing these nutritional shortfalls can help mitigate hair loss.

While temporary hair loss may occur when first starting a keto diet, nutritional deficiencies are likely to play a larger role in prolonged hair shedding. Therefore, it is important to ensure adequate intake of essential nutrients to support healthy hair growth and prevent long-lasting hair loss.

Calorie restriction leads to hormone changes, which can cause hair loss

Calorie restriction can lead to hair loss, as it causes hormone changes in the body. When you reduce your calorie intake, your body responds by prioritising vital functions such as cell growth and organ function. As a result, there may be less energy dedicated to hair growth, which can lead to hair loss.

Additionally, a calorie-restricted diet can lead to a deficiency in nutrients, vitamins, and minerals that are essential for healthy hair growth. For example, a lack of biotin, a B vitamin that helps produce keratin, can lead to brittle and thinning hair. Similarly, iron deficiency can accelerate hair shedding as it is important for carrying oxygen to hair follicles.

Furthermore, extreme calorie restriction can put the body into survival mode, diverting energy away from non-vital functions like hair growth. This can cause hair follicles to prematurely enter the telogen resting phase, resulting in increased hair shedding.

To mitigate the risk of hair loss, it is important to ensure adequate intake of protein, calories, and essential vitamins and minerals. A well-balanced diet that includes a variety of whole foods can help boost hair-healthy nutrients and support continued hair growth.

A keto diet can cause temporary hair loss

The keto diet is a popular weight loss strategy that involves eating a high-fat, low-carb diet. While it can be an effective way to lose weight, it can also lead to some negative side effects, including hair loss. This is often a temporary issue that can be mitigated with some adjustments to your diet.

The restrictive nature of the keto diet can lead to a deficiency in nutrients that are essential for healthy hair growth. These include:

• Protein
• Calories
• Vitamins and minerals

Hair is mostly made up of a protein called keratin, so getting enough protein is crucial for healthy hair. Many protein-rich foods like beans, lentils, and grains are restricted on a keto diet. In addition, the high-fat content of the keto diet can lead to reduced calorie intake, as these foods are more calorie-dense and filling. This can put the body into survival mode, where it diverts energy away from non-vital functions like hair growth.

Vitamins and minerals such as biotin, iron, zinc, folic acid, and vitamins A, C, D, and B-complex are also essential for healthy hair growth. Many of these nutrients are found in fruits, starchy vegetables, beans, and grains, which are limited on a keto diet.

• Take a multivitamin to ensure you're getting all the essential nutrients your body needs.
• Focus on eating biotin-rich foods like organ meats, liver, kidneys, nuts, almonds, walnuts, and peanuts.
• Get enough protein from high-quality sources like eggs and poultry.
• If you're vegan or vegetarian, ensure you're getting enough plant-based protein sources like soybean products, nuts, and nut butters.
• Add more healthy fats to your diet, such as olive oil, nuts, seeds, and avocados.
• Take supplements to fill in any nutritional gaps, such as biotin, iron, zinc, vitamin D, and B-complex vitamins.
• Use hair care products that stimulate hair growth, such as caffeine shampoos or scalp massage serums.
• Make gradual changes to your diet to reduce the stress on your body. Instead of drastically cutting carbs, try reducing them slowly over several weeks.
• Boost scalp health by avoiding chemical dyes, straighteners, and tight ponytails.
• Consider using coconut oil, which can add moisture and combat protein loss.

When to see a doctor

If you're experiencing hair loss on the keto diet, it's important to consult with your healthcare provider to rule out any underlying medical conditions. They can also help you determine if the keto diet is right for you and make adjustments to your diet as needed.

Frequently asked questions