hair loss in keto diet

Main Reasons And Best Solutions To Avoid Hair Loss With Keto Diet

You are following a low-carb diet for a while and started to notice your hair loss is increasing. Brushing your hair started to be annoying as you don’t like witnessing the fall of your hair strands in your brush. Don’t worry! Hair loss in keto is a common occurrence among low-carb dieters and it can be reversed. 

If you notice low-carb diet structures, you will find that hair loss is an important concern which is luckily a temporary concern.

After 3 to 6 months of following a low-carb diet like Keto, a small percentage of your hair falls down. 

Don’t get panicked since this hair fall will not continue for a long time. The hair follicles will start to regrow again the same way as it’s the original way. It’s thickness and growth rate won’t change at all. 


Learning about this issue will help you to get ready and also to prevent your hair fall from happening by taking suitable precautions for it.

Related: How to make keto easier?

The Main Reasons Causing Hair Loss in Keto Diet:

As we mentioned before that Low-carb diets like Keto may be accompanied by a significant rate of hair loss, this happens due to several reasons which are considered to be Keto side effects. These reasons are as follows:


1. You Are Not Having Your Sufficient Calories:

Researchers stated in their studies that losing large amount of your weight causes hair loss due to the deficiency of calories received while following a low-carb diet. When the calories consumed by the body are low, the body tends to spend most of these calories on the vital systems. Meanwhile, non-vital systems like hair growth systems receive a very low level of calories which causes significant rates of hair fall.


This large calorie deficit happens as a result when many people don’t replace the reduced calories of carbohydrates with healthy fat and protein calories. 

Designing a complete healthy meal plan with a suitable amount of calorie level is the best precaution to be taken in order to prevent hair thinning and hair fall problems from happening.


2.  You Are Not Having Your Minerals and Vitamins:

Studies showed that there are some minerals and vitamins which are very important to the body, 

especially for hair health and growth rates. Studies made to experiment with the effect of these minerals and vitamins on hair have shown that the lack of amino acid and micronutrients like zinc and biotin, is responsible for hair thinning in the participants.


Low-carb dieters in most cases forget to replace their lost amounts of vitamins and minerals due to cutting off carbohydrates in the first weeks of their new meal plans. 

When you eat fewer carbohydrates, insulin drops to a lower level causing depletion of the stored glycogen in the body. When the stored glycogen depleted, the kidney starts to excrete water carrying in its electrolytes like zinc, sodium, potassium, magnesium, and iodine in a large amount.


Taking care of your minerals, vitamins, and electrolytes will keep your hair in a healthy state. 


3. High-Stress Levels:

Your psychological condition has a very important role in affecting hair health state. When a person is starting a new diet plan which depends on reducing calorie intake, the body experiences a high-stress level state for a longer time.


These are the main reasons behind hair loss while following a low-carb diet like keto:

  1. Significant Calorie Deficit.
  2. Psychological Stress And Tension.
  3. Extremely Low-Calorie Intake.
  4. Keto Flu (you can read about it in our Keto Flu Article).
  5. Keto Rash.


There Are Different Conditions Of Hair Loss:
  1. Alopecia Areata:  Sudden loss of large clumps of hair in areas around the scalp.
  2. Telogen Effluvium:  Condition where more hairs than usual are ready to fall out.
  3. Trichotillomania:  A habitual condition caused by stress where a person pulls on their hair without realizing it.


The most common condition is the second condition, the Telogen Effluvium Condition in low-carb diets. It usually lasts for only 2 to 3 months and then the hair returns to its normal state. 


If you are starting a low-carb diet so get ready for the idea that your stress levels will tend to be higher in the first weeks, so try to keep relaxed as much as possible on the other sides of your life. 


4. Biotin Deficit:

Transitioning into a low-carb diet causes a drop in Biotin (which is known also as vitamin H). Biotin is responsible for converting food into energy. Also, it deeply affects the health of hair and hair growth rates. 

It’s recommended for Keto Dieters to add Biotin supplement to their daily routine. 


5. Hair Loss Can Result From Bad Gut Health:

Nutritionists and researchers found a strong relation between hair health and gut health. “ If your gut is in bad shape, it could be affecting the health of your hair” as mentioned by nutritionist Lisa Richards. 


There are gut bacteria types that work on producing Biotin. Biotin is very important for healthy hair. While other types of gut bacteria work on breaking it down. The body needs a healthy gut microbiome having a balanced combination of the two cases to get healthy hair with a normal level of biotin.


In order to improve your gut health, you can follow some simple tips like having probiotic supplements every day, eating more fermented foods, and adding gut-healing foods to your daily menu like eating bone broth and cabbage juice.


6. You Are Not Eating Enough Proteins:

Lots of Keto Dieter make a common mistake which is protein underconsumption. They usually think that if they consume more protein, it may kick them out of Ketosis state through gluconeogenesis, which is not true. 

Protein is very crucial to have healthy strong hair. 


How To Prevent or Stop Temporary Hair Loss Caused By Low-carb Diets Like Ketogenic Diet?


Starting to take care of your body shape and health is a great step you are taking towards having a better life. Now you are a person who is looking thoroughly at what you are eating or drinking during the day. 

Eating enough calories and having your electrolytes are the most important actions to get a healthier body with a healthier hairy head. 


Here we are showing you the best things to add to your daily routines like:


  1.  Adding Biotin:

Biotin is the element responsible for hair strength and thickness. So you can take it in the form of a supplement (around 30 micrograms/day) or you can consume foods rich in Biotin like:

  • Eggs
  • Salmon
  • Almonds
  • Peanuts 
  • Avocados
  • Mushrooms
  • Spinach
  • Dairy products


  2.  Bone Broth:

Bone Broth contains protein, collagen, minerals and amino acids. This is a perfect combination of the Keto diet. Bone broth is described as the “liquid gold” since it has a healthy mix of so important elements which are very useful for hair health, joint health, healthy nails, better skin. 


There are several benefits for hair that you can get from a bone broth like:

  •  preventing hair greying and hair aging
  •  strengthen hair and reducing hair thinning
  • Providing hair with amino acids

 3. Collagen:

The hair follicle stem cells include Collagen. It’s the cell that is responsible for creating new hair. Collagen prevents the early aging of these stem cells, that’s why it’s deficiency may cause premature hair loss. 


Collagen production naturally decreases by age. The older you get, the less collagen you produce. This means that it’s better for you to add supplements to replenish your collagen levels. 


To reach an optimal Ketosis state you can mix Collagen powder with MCT Oil, This mix will provide your body as well as your hair with lots of benefits, it will also improve the production of Ketone bodies for a better ketosis state.

 4. Zinc:

Lack of Zinc element in the body can be the main reason for extreme hair loss and hypothyroidism.

In order to prevent this from happening, it’s better to have foods rich in Zinc like:


  • Lamb
  • Grass-fed beef
  • Cacao powder
  • Pumpkin seeds
  • Cashews
  • Mushrooms
  • Chicken


 5. Coconut Oil:

Using Coconut Oil may not have a direct effect on preventing hair loss. But it surely affects hair health if used orally or even applied on the hair giving it a moisturized healthy look. Coconut oil is full of essential antioxidants and nutrients like vitamin E, vitamin K, and Iron.



It’s quite understandable if you feel concerned when seeing your hair strands dramatically falling in the sink, especially when it’s happening after starting Keto. 


This shouldn’t stop you from staying on a Keto diet lifestyle.


There is a fact you should know about your body; when your body experiences a major change in its way of nutrition, this will cause a higher level of stress on your body. This additional stress may lead to temporary hair loss. Whenever your body gets used to its a new healthy meal plan, the hair returns back to normal. 

The best way to reduce this temporary hair loss is to design your meal plan in a healthy way to provide your hair with the most important supplements it needs to keep your hair healthy and growing at a normal rate.