The ketogenic diet, or keto diet, has gained substantial popularity as an effective method for rapid weight loss. This diet involves drastically reducing carbohydrate intake and increasing fat consumption, which shifts the body's primary energy source from glucose to fat. While the keto diet offers several benefits, it also carries potential side effects, one of which is hair loss.
Significant hair loss can occur with any major shift in diet, but particularly with restrictive diets low in essential nutrients. It's common for hair growth to be affected initially, but this is often a temporary phase. Losing weight quickly because of eating fewer carbs can make more hair start to fall out. However, keto proponents note this increased hair loss is often temporary.
This article aims to provide a comprehensive understanding of the mechanisms behind keto-related hair loss and offer practical strategies to maintain healthy hair growth while following a ketogenic diet.
How the Keto Diet Works
The ketogenic diet is characterised by an extreme reduction in carbohydrate intake, typically limiting carbs to just 20-50 grams or less per day. This drastic reduction forces the body to use fat for energy instead of carbohydrates. The liver converts fat into fatty acids and ketone bodies, which then serve as the primary fuel source for the brain and other organs. This metabolic state is known as ketosis.
The Link Between Keto and Hair Loss
When beginning a ketogenic diet, it’s normal to experience sudden hair loss as the body adjusts. But the good news is that it’s only temporary in most cases. Several factors associated with the keto diet can contribute to hair loss:
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Temporary Shedding
When beginning a ketogenic diet, it’s normal to experience sudden hair loss as the body adjusts. But the good news is that it’s only temporary in most cases. This temporary phase of increased shedding can last around 2-3 months. The anagen phase, where hair actively grows, is typically 3-10 years. This is followed by a short 2-3 week telogen or resting phase before hair sheds. However, changes in your diet and potential deficiencies can shorten the growth phase of some hair, leading to more hair entering the shedding phase at the same time. The ketogenic diet’s extreme carb restriction can increase hair shedding temporarily as the body enters ketosis.
Nutritional Deficiencies
By limiting your intake of carbohydrates, including some higher carb fruits and vegetables, you may be reducing the variety of nutrients your body typically needs for healthy hair. This could cause you to lose more hair than normal, or for your hair growth to slow down. A low-carb diet that’s deficient in key nutrients can also cause hair loss. Cutting out carbohydrates in the keto diet also means many people will significantly cut the number of calories they consume on a daily basis.
Calorie Restriction
When you reduce your calorie intake, your body responds by making sure the energy that’s available goes to the most important functions first. This includes things like cell growth and the functioning of your heart, lungs, and other organs. This means there may be less energy for hair growth. The body will use the nutrients it does receive for vital functions, like the organs.
Stress on the Body
A significant change in diet can create stress on the body as it has lost certain nutrients it was previously getting, forcing the body to prioritise keeping your organs functioning over things such as hair growth. The ketogenic diet’s dramatic carbohydrate restriction and transitions into ketosis act as significant physical stressors on the body. Stress affects hair growth and shedding through various pathways. Emotional and psychological stress releases hormones that disrupt the normal hair cycle. Sudden weight loss is a physical stressor tied to accelerated hair loss.
Inadequate Protein Intake
Hair is mostly made of a protein called keratin. Experts recommend consuming at least 0.8 grams of protein per kilogram of body weight, which equals to 45-55.5 grams of protein daily for the hair health of most adults, more for active individuals. Hair roots need a constant supply of building blocks from proteins in your diet to keep growing. A lack of protein has been found to cause hair loss, and on a standard keto diet, protein is kept to quite a small percentage of the diet out of fear that too much protein will stop the process of ketosis.
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Preventing Hair Loss on the Keto Diet: Practical Strategies
While temporary hair loss can occur when first entering ketosis, nutritional deficiencies likely play a larger role in prolonged keto-related shedding. To maintain shiny, healthy hair on keto, ensure adequate intake of protein and calories.
Gradual Transition
Gradually decreasing carbohydrates over several weeks allows the body to slowly adapt to using fat for fuel. It’s important to recognise that starting a ketogenic diet is a big change for your body and can be stressful.
Adequate Protein Intake
Hair is over 90% protein, requiring a steady supply of amino acids for growth. Experts recommend consuming at least 0.8 grams of high-quality protein per kilogram of body weight daily. Great protein sources on keto include fatty fish like salmon, pasture-raised eggs, bone broth, nuts, seeds, and low-carb dairy products. Also aim for foods with iron, biotin, vitamins A, C and D, zinc and omega-3s.
Calorie Management
Do not restrict calories excessively, as this stresses hair follicles. Aim for a modest 20-30% calorie reduction from maintenance needs for gradual weight loss.
Nutritional Supplements
Nutritional supplements can help fill gaps in vitamins, minerals and amino acids that may arise from ketogenic diet restrictions. Limit foods with refined carbs, added sugars, processed oils and unhealthy fats - they can promote shedding.
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Key Supplements for Hair Health:
- Biotin: This is a vitamin that helps make keratin (a key part of hair) and encourages hair to grow. Try to get 2.5 to 5 milligrams of biotin every day.
- Iron: Important for delivering oxygen to hair follicles. Look for iron supplements with vitamin C to enhance absorption.
- Zinc and Vitamin D: These support hair follicle cell production and growth. Zinc also boosts collagen.
- B-complex: All B vitamins contribute to hair health. Opt for a supplement with biotin plus other B vitamins like niacin, B5, B6, etc.
- Amino Acids: Cysteine, methionine, lysine, and proline are important building blocks for making keratin, which is what your hair is mainly made of.
Nutrient-Rich Food Choices
Load up on protein-rich foods like fatty fish, eggs, nuts, seeds, leafy greens, avocados, berries and yoghurt.
- Berries: are loaded with vitamins and beneficial compounds that may support hair growth, including vitamin C, which your body uses to produce collagen, a protein that promotes hair health and prevents it from breaking.
- Spinach: contains folate, iron, and vitamins A and C, which are important for hair growth, though studies have found that too much vitamin A can actually lead to hair loss
- Eggs: are rich in fat and protein. In addition, protein and biotin found in eggs are important for healthy hair growth, with biotin essential for the production of a hair protein called keratin.
- Fatty fish: like salmon, herring and mackerel are excellent sources of omega-3 fatty acids, which have been linked to hair growth. They also contain protein, selenium, vitamin D3 and B vitamins, which are also confirmed to help promote healthy and strong hair.
- Avocados: can support hair growth thanks to their high levels of vitamin E, an antioxidant that prevents oxidative stress, which may lead to temporary hair loss
- Nuts: are also high in vitamin E and provide a variety of B vitamins, zinc and essential fatty acids, with deficiencies in these being linked to hair loss.
- Seeds: are also rich in vitamin E, zinc and selenium, with some seeds, like flaxseeds and chia seeds, being rich in omega-3 fatty acids as well.
- Meat: is rich in protein, which aids growth and also helps to repair and strengthen hair follicles. Red meat is also rich in iron that's easy to absorb, allowing blood cells to deliver oxygen to cells around the body, including hair follicles.
- Vitamin C: also helps the body absorb iron from food, with low iron levels associated with anaemia, which is linked to hair loss. Red capsicums are also rich in vitamin C and great to include in your diet to reduce the risk of losing hair.
Stress Management
We know how challenging stress management can be, but finding ways to reduce stress is important for both your overall well-being and for maintaining healthy hair growth. Techniques like meditation, exercise, social connection, and adequate sleep help counter stress hormone effects.
Hair Care Practices
Using hair care products on your scalp along with taking supplements can give better results. Caffeine shampoos like Alpecin Caffeine Shampoo or Alpecin Double Effect extend the time hair remains in the anagen growth phase.
- Wash and dry gently: Use a gentle shampoo and a nourishing, moisturizing conditioner. Avoid products with harsher formulas that may dry your hair and cause more damage and hair loss.
- Limit heat styling: Limit the amount of time you spend blow-drying your hair. Also, avoid rubbing your hair with a towel to remove extra moisture after washing. The friction could damage your hair. Instead, try wrapping your hair in a microfiber towel to speed up the drying process, and let your hair air-dry.
- Avoid harsh treatments: At least temporarily, while your body is adjusting to your new diet, try to limit coloring, straightening, curling, or relaxing treatments. Also try to avoid pulling your hair back into tight braids or ponytails. This could pull on your hair, loosening it at the root, and cause more hair loss.
- Use coconut oil: Massage coconut oil into your scalp to promote blood flow and hair growth.Use a coconut oil hair mask to protect your hair from breakage and dryness.
Medical Treatments
In addition to supplements, treatments like Finasteride (Propecia), Regaine, and Regaine for Women can help stimulate hair growth in androgenetic alopecia or pattern baldness. Finasteride is an oral medication that blocks DHT, the hormone that causes hair follicles to shrink. Regaine and Regaine for Women contain minoxidil, which improves blood flow and nutrient delivery to follicles. Minoxidil, more commonly known as Rogaine, is an over-the-counter (OTC) medication that can help reverse hair loss in both men and women.
Customisation and Monitoring
When starting a ketogenic diet, it’s important to customise it based on your individual needs for optimal hair health. Use a macro calculator first to determine your daily protein, fat and carb needs, considering factors like age, gender, activity level and weight. If you notice signs like increased shedding or thinning, it’s a gentle reminder from your body to reassess your diet. Regularly weigh yourself and recheck macro targets and caloric intake to ensure you aren’t overly restricting. Tests like amino acid or vitamin level assessments provide objective data to fine-tune your keto diet for optimal hair growth.
When to Seek Professional Guidance
Seeking professional guidance helps customise the ideal supplement and hair care regimen for your situation. If you are experiencing hair loss, treatment from the Chicago Hair Institute can help. If you’re on the keto diet and still experiencing hair loss after making dietary adjustments and taking other hair loss prevention steps, be sure to follow up with your doctor. It’s also important to talk with your doctor before starting a keto diet to make sure it’s safe for you.
If you notice hair loss after starting the keto diet and are worried, you should first reach out to a doctor to rule out any other causes of hair loss that are separate from the diet. If there are no other reasons for your hair loss, you should discuss with your doctor what might be lacking in your diet and whether being on a keto diet is appropriate.
Understanding Hair Regrowth
Telogen effluvium-the fancy name for stress- or diet-triggered shedding-usually shows up 2-3 months after the trigger and peaks around month four. The good news? Once nutrient stores are back on track, most men see short hairs sprouting within 3-6 months, with fuller regrowth at 9-12 months. Keep protein adequate, manage stress and avoid crash dieting during this window so new strands can progress through the full growth cycle
Keto and Hair Loss: Frequently Asked Questions
Can men lose hair on the keto diet?
Yes. Sudden carb restriction, low calorie intake, and missing nutrients like iron or biotin can push hair follicles into a resting phase, leading to temporary shedding.
Does keto hair loss grow back for men?
Usually, yes. As long as the hair loss is due to diet-related stress or deficiencies-and not male pattern baldness-you’ll likely see regrowth in 3-6 months after correcting the issue.
How do I know if it’s keto or genetics?
If you had no signs of thinning before starting keto and noticed sudden shedding a couple of months in, it’s likely diet-related. Genetic hair loss usually happens gradually over years, not weeks.
Should I stop keto if I’m losing hair?
Not necessarily. Try adding more protein, healthy fats and nutrient-dense foods first. If the shedding doesn’t stop, talk to your doctor about adjusting your approach, or switching to a more moderate low-carb diet.
Can I use hair loss treatments while on keto?
Absolutely.