I’m six months into my ketogenic diet, everything feels fine and dandy until I realize I’m starting to lose more and more hair every time I brush. Yikes! I immediately realized this is a huge health concern and sprang into the web for a full depth research.
If you’re like me and love to research every little thing, you’ll realize how much information there is out in the web so I decided to put it all together and make it easy to understand.
Hair loss can be a result of a million different things like hormones, diet, genes, age, mental health, physical health, stress and etc. (I know, super overwhelming!) But it seems to be quite common in the keto world. Here are some reasons I’ve deduced from hours and hours of research.
Of course I am not a health professional, all the information that I’ve listed down below has come from my own research. All the webpages I’ve used are linked in each section if you want to read further.
Biotin is a water-soluble vitamin that is known to play a role in the health of your skin, nails, and hair. Aside from this, biotin also:
- reduces inflammation
- helps lower blood glucose
- plays a role in cholesterol
- improves cognitive function
Biotin deficiencies are rare for individuals on a Standard American Diet but can be quite common for those following a ketogenic lifestyle. This study suggests those on a ketogenic diet have a higher requirement for biotin and should seriously consider supplementation.
Biotin can be supplemented with foods rich in biotin or over-the-counter supplements. Results of biotin supplementation can be seen within 90 days
Keto-Friendly Foods Rich in Biotin include:
- Egg Yolk
- Organ Meat
How much should you supplement? Click here for dosage information.
Click here for the scientific study.
Temporary Hair Loss by Stressors: Telogen Effluvium
Any sort of shock or stress to the system can lead to temporary hair loss.
- Changing your diet
- Weight loss
- Hormonal issue(Adrenals and Thyroid)
- Iron deficiencies
- Low levels or protein consumption
The hair cycle typically has three different stages: growth, transition, and rest. Those with telogen effluvium grow less and shed more because of some traumatic event. This leads to a noticeable thinning of hair.
Hair will start falling 2-4 months after the shock factor. The body will try to reverse the issue itself but targeting the underlying reason is most effective.
For more information click here.
Micro Biome and Gut Balance
There are more bacterial cells in your body than human cells. Our gut is very important when it comes to absorbing proteins and nutrients. In the case of a leaky gut, nutrients are not digested well and can lead to telogen effluvium short term and negatively impact your hormones long term. Click here and here to read more.
Based on my research, my specific case of hair loss seems to be from nutritional deficiency (I had a gut feeling that was it). For the last few months I have not been consuming enough greens as I should be and I recently started eating at least one big salad everyday. It gives me the perfect keto macros and makes me feel happy and healthy every time I eat it. My body has gotten to the point where I constantly crave salads, and I never used to be a salad person.
Regardless, this will not be an over night solution but I will be continually monitoring my hair growth. I will also be supplementing biotin. I had not idea about our increased requirement for biotin on the ketogenic diet! I had never encountered a discussion about it.
It’s always better to be safe than sorry! Make sure to check with your doctor before you make any big changes to your diet or lifestyle.