Keto And Hair Loss: What's The Link?

The keto diet is a popular choice for people trying to lose weight, but it can have some surprising side effects. One of these is hair loss. While there is no significant research to suggest that a low-carb or ketogenic diet directly causes hair loss, there are several factors related to the diet that may contribute to it. These include severe calorie restriction, inadequate protein intake, rapid weight loss, nutrient deficiencies, and stress.

When starting a keto diet, it is important to ensure you are still consuming enough calories and getting adequate protein, as well as maintaining a balanced diet rich in vitamins and minerals to support hair growth and overall health. While hair loss from telogen effluvium (a common type of temporary hair loss) is usually temporary and hair will regrow when calorie intake is increased, other types of hair loss, such as androgenetic alopecia, can be irreversible.

Calorie restriction

During weight loss, it is important to ensure that you are still consuming adequate calories and protein to feed your hair follicles. Restrictive diets that cut out entire food groups can cause hair loss due to nutrient deficiency or stress.

To prevent hair loss, it is recommended to:

• Avoid diets that restrict calories too severely
• Consume a variety of healthy proteins to improve the production of amino acids needed to produce keratin
• Eat plenty of whole grains, fruits and vegetables
• Get adequate sleep (7-8 hours a night)
• Take a high-quality multivitamin that provides at least 100% of the recommended daily value

It is important to note that hair loss can also be caused by underlying health issues, so it is recommended to consult a healthcare provider to rule out any other potential causes.

Nutritional deficiencies

One of the most common nutritional deficiencies associated with low-carb diets is a lack of protein. Protein is an essential nutrient for growing hair follicles, and a diet deficient in proteins can lead to hair loss. On a low-carb diet, it is recommended to limit protein intake to moderate amounts, which may result in inadequate protein intake. This can be exacerbated if individuals choose to consume more high-fat content foods and less protein-rich foods.

Another key nutritional deficiency that can contribute to hair loss is iron deficiency. Iron deficiency is the most common nutritional deficiency worldwide, and it is well-known to cause hair loss. Those who follow a low-carb diet and are vegan or vegetarian are at an increased risk of iron deficiency, as the non-heme iron found in plant-based foods has lower bioavailability than the heme iron found in animal foods.

In addition to iron, deficiencies in other important vitamins such as vitamin B7 (biotin), folate, and vitamin E can also lead to hair thinning and other signs of hair loss. Biotin is a B vitamin that is long been associated with hair growth. While biotin is plentiful in many animal-based foods like eggs and salmon, there is some evidence that following a strict keto diet may lead to biotin deficiency.

Vitamin C is another important nutrient for hair health. It helps produce collagen, which is needed for healthy hair and skin. While citrus fruits and berries are known sources of vitamin C, those on a low-carb diet may not be consuming enough of these foods.

Overall, it is important to ensure a balanced diet that includes a variety of nutrients to support hair growth and maintain healthy hair. Severe calorie restriction and inadequate protein intake on a low-carb diet can disrupt the hair growth cycle and lead to temporary hair loss.

Stress

During periods of high stress, the body diverts essential nutrients away from non-essential functions, such as hair growth, to vital organs like the heart and brain. This shift in nutrient allocation can cause hair follicles to enter a resting phase, leading to temporary hair thinning or loss.

The keto diet's restriction of carbohydrates can also lead to nutritional deficiencies, which further contribute to stress on the body. A lack of essential vitamins, minerals, and nutrients can impact hair health and trigger hair loss. For example, a deficiency in biotin, a B vitamin associated with hair growth, has been linked to the keto diet.

Additionally, the keto diet's emphasis on high-fat, low-carb foods can result in reduced protein intake, which is crucial for healthy hair. Protein deficiency can disrupt the hair growth cycle and lead to hair loss.

To minimise stress-related hair loss while on the keto diet, it is important to focus on adequate nutrient intake. Ensuring sufficient protein consumption and including stress-reducing foods or supplements can help mitigate the impact of stress on hair health. Maintaining a balanced diet with a variety of nutrients is crucial for supporting hair growth and reducing the risk of hair loss.

Rapid weight loss

It is common to experience hair loss after rapid weight loss. This is often temporary and occurs due to the stress of restrictive dieting or nutritional deficiencies.

Causes of Hair Loss After Weight Loss

The primary causes of hair loss after weight loss are:

• Nutritional deficiencies: Diets low in iron, zinc, fatty acids, selenium, vitamin D, vitamin B12, and protein can lead to hair loss.
• Stress: The stress of rapid weight loss and restrictive dieting can trigger hair loss.
• Hormonal changes: Rapid weight loss can cause hormonal changes that may lead to hair loss.

Preventing Hair Loss During Weight Loss

To prevent hair loss while losing weight, it is important to:

• Avoid restrictive diets: Fad diets, very low-calorie diets, and those that cut out entire food groups can lead to nutritional deficiencies and stress, causing hair loss. Instead, opt for a balanced diet that includes a variety of nutrient-dense foods.
• Ensure adequate calorie intake: Restrictive diets that severely limit calories can lead to nutritional deficiencies and stress, increasing the risk of hair loss.
• Include essential nutrients: Make sure your diet includes sufficient amounts of iron, zinc, protein, and other essential nutrients needed for hair growth.
• Supplement wisely: If you are unable to obtain all the necessary nutrients from your diet, consider taking supplements to fill in the gaps. However, supplements may not be beneficial if you do not have a nutrient deficiency.
• Maintain a healthy lifestyle: Proper exercise, hydration, and rest are important for maintaining overall health and can also help prevent hair loss.

Treating Hair Loss After Weight Loss

If you are experiencing hair loss after weight loss, it is crucial to identify the underlying cause. Consult a healthcare professional to determine the reason for your hair loss and develop a treatment plan. Correcting nutrient deficiencies, improving your diet, and supplementing with recommended nutrients can help stop hair loss and promote regrowth.

Lack of protein

Protein is essential for healthy hair growth. Hair is made up of protein, specifically a protein called keratin. A diet lacking in protein can therefore cause hair loss and adversely affect any hair loss treatment.

Amino acids, which are the building blocks of protein, are vital for the replication of protein-packed cells. A diet with adequate protein ensures the body has the amino acids it needs for normal hair growth.

The recommended daily protein intake is around 0.8 grams per kilogram of body weight. For example, a 70kg adult (around 150 pounds) should consume 56 grams of protein per day. Most adults require between 40 to 60 grams of protein per day.

Animal products are the richest source of protein. For example, poultry, seafood, pork, and beef are around 25% protein by weight. Plant-based sources of protein include legumes (beans), nuts, seeds, and vegetables.

A lack of protein can be caused by unhealthy eating habits, fad diets, low-protein forms of vegetarian or vegan diets, and severe malnutrition.

Ensuring adequate protein intake is critical for healthy hair growth. This can be achieved through a balanced diet that includes animal products or plant-based sources of protein.

How to Prevent Hair Loss on a Keto Diet

Although a keto diet may cause temporary hair loss due to increased stress and dietary changes, there are several precautions that can be taken to mitigate this:

• Ensure adequate protein intake by including protein-rich foods such as meat, poultry, fish, eggs, dairy, nuts, and plant-based sources such as legumes, nuts, seeds, and vegetables.
• Address nutrient deficiencies by including biotin, vitamin C, vitamin A, vitamin D, and vitamin E in your diet.
• Manage stress through relaxation techniques and ensuring adequate nutrition.
• Use gentle hair care products and avoid harsh treatments such as tight hairstyles, excessive blow-drying, or chemical treatments.
• Consult a doctor if hair loss persists to rule out any underlying health conditions.

Frequently asked questions