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Is the Keto Diet Causing Your Hair Loss?

Here's what to eat to keep your hair full whether you're dieting or not.


If you’re a fan of the popular keto diet, you’re in good company. Health experts everywhere have been touting the diets ability to help fight disease, improve brain health, and shed significant amounts of weight. However, the keto diet is pretty strict — so you may be missing out on several nutrients your body needs to make healthy hair if you’re not supplementing properly, which can lead to hair loss.

The Keto Diet and Hair Loss

On the keto diet, your body goes into ketosis — a state in which you produce ketones that encourage you to burn fat, rather than carbs, for energy. When this happens, several reactions can occur that could cause your hair to fall out or change texture

A lot of fruits and vegetables aren’t allowed on the keto diet, so you may have to find other sources of nutrients like vitamin D, iron, vitamin C, and biotin to help with keto diet hair loss.

Vitamins for Hair Loss on the Keto Diet

Did you know that vitamin D deficiency has been associated with hair loss and alopecia? Since it’s easier for women to become vitamin D deficient post-menopause, it’s extremely important to make sure you’re getting enough of it especially if you’re following a strict diet like keto. Keto friendly vitamin D rich foods include salmon and other fatty fish like tuna, mushrooms, and egg yolks. Other foods like almond milk tend also to be vitamin D fortified, so be sure to check your labels!

Next, we have iron. Yet another nutrient that has been associated with hair loss, we’re also more likely to be iron deficient after menopause. Luckily, there are plenty of foods we can eat on the keto diet that can help us reach healthy iron levels. Add in foods like shellfish, spinach, and pumpkin seeds for a daily dose!

When you think of vitamin C, a commercial with someone sipping a tall glass of OJ might come to mind. Most of the vitamin C in our diets comes from citrus, but on the keto diet, not so much. Vitamin C is needed for a healthy immune system, but it’s also a precursor to collagen — the protein involved in building strong, healthy locks. To get enough vitamin C on the keto diet, eat more kale, parsley, broccoli, and Brussels sprouts. 

Biotin is mainly present in beans and legumes which aren’t typically allowed on the keto diet since they are high in carbs. Nonetheless, biotin is an essential vitamin for healthy hair. The keto diet has even been associated with biotin deficiency, so this one is important. Make sure to eat foods like mushrooms, eggs (with the yolk), nuts like almonds and walnuts, and organ meats in your diet to help keep your levels up.

And of course, if you still feel like you’re not getting enough of these nutrients from your food, there’s always the option to supplement. As always, check with your doctor before trying any new regiment. For a hair vitamin we love including these nutrients, try this one from Naturelo ($24.95, Amazon).

Here’s to strong, healthy hair, and a strong, healthy body!

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