Intermittent fasting is celebrated for numerous health benefits, from weight loss to improved insulin sensitivity.
Yet, questions like “Does intermittent fasting cause hair loss?” have surfaced, leaving many hesitant to embrace this eating pattern.
In this article, we’ll address common concerns and provide actionable tips to maintain healthy hair while practicing intermittent fasting.
How Does Intermittent Fasting Impact Hair Health?
Intermittent fasting offers numerous health benefits, including weight loss and improved overall health, but it may also influence hair health if not properly managed.
Hair health is intricately tied to diet, essential nutrients, and hormonal balance, all of which can be affected by fasting routines1,2.
The Basics Of The Hair Growth Cycle
Hair growth follows a structured cycle comprising three main phases:
- Anagen Phase (Active Growth): This phase lasts several years and involves the production of new hair strands from hair follicles. Approximately 85-90% of the hair on your scalp is in this phase at any given time3,4.
- Catagen Phase (Transition): A brief phase lasting a few weeks where hair growth slows and follicles begin to shrink5.
- Telogen Phase (Resting): This phase lasts a few months, during which hair detaches from the follicle and eventually sheds5.
Disruptions in this cycle, often triggered by nutritional deficiencies or hormonal imbalances during fasting periods, can result in hair thinning or increased shedding6.
Hair Follicles And Nutritional Needs
Hair follicles, the foundation of healthy hair growth, are among the body’s most metabolically active structures. For proper function, they require consistent access to:
- Proteins: Building blocks for keratin, the structural protein of hair7.
- Vitamins: Key nutrients such as Vitamin D, Vitamin E, and Vitamin C play pivotal roles in maintaining hair follicle function and scalp health8.
- Minerals: Iron and zinc are essential for oxygen delivery and enzyme activity, supporting healthy hair growth8.
Inadequate blood flow or a lack of essential nutrients during fasting periods can prematurely cause hair follicles to enter the resting phase, contributing to hair thinning and brittle nails1.
The Role Of Nutritional Deficiencies
Intermittent fasting diets often involve reduced calorie intake or limited eating periods, which can lead to nutrient deficiencies if not properly planned. These deficiencies may have a significant impact on hair growth and health:
- Vitamin D: Stimulates hair follicles and supports the hair growth cycle. A deficiency can cause hair to shed as follicles become dormant9.
- Vitamin E: Acts as an antioxidant, protecting follicles from oxidative stress. A lack of this vitamin can weaken hair structure and increase shedding10.
- Vitamin C: Vital for collagen production, which strengthens hair and enhances blood flow to the scalp, promoting healthy hair growth11.
- Iron: Deficiency can reduce oxygen delivery to hair follicles, triggering hair loss and increasing shedding12.
Does Intermittent Fasting Cause Hair Loss?
While intermittent fasting doesn’t directly lead to permanent hair loss, certain factors associated with this eating pattern can contribute to temporary hair thinning. Here are some aspects that might contribute to hair loss.
1. Temporary Hair Loss vs Permanent Hair Loss
Temporary hair loss, such as telogen effluvium, can result from stress or nutritional imbalance, common challenges when following a restrictive diet like intermittent fasting1,13.
This hair loss occurs when the body reacts to a sudden change, such as caloric restriction or altered eating schedules6. The good news is that temporary hair loss is generally reversible once the body adapts or receives the nutrients it needs.
On the other hand, permanent hair loss is typically tied to genetic factors or medical conditions and is unrelated to intermittent fasting14,15.
2. Calorie Restriction and Hair Thinning
One potential pitfall of intermittent fasting is inadvertently consuming too few calories. Severe calorie restriction can push the body into “survival,” prioritizing energy for critical functions like heart and brain activity16,17.
Hair growth, being non-essential for survival, takes a backseat, which can lead to thinning hair or increased shedding.
To avoid this, you must ensure that your intermittent fasting diet provides sufficient calories and nutrients to meet your body’s needs.
3. Hormonal Imbalances and Hair Shedding
Intermittent fasting can influence hormone levels, including cortisol and thyroid hormones.
Elevated cortisol levels, often triggered by stress, can disrupt the hair growth cycle, causing shedding18.
Additionally, thyroid hormone imbalances linked to extreme fasting may contribute to hair issues19.
Managing stress levels through relaxation techniques, adequate sleep, and balanced meals during eating windows can help mitigate these effects and support hair and health.
Factors Contributing To Hair Loss During Intermittent Fasting
Several key factors play a role in hair thinning or shedding during intermittent fasting, often stemming from nutritional and physiological imbalances. Here’s an in-depth look at these contributing factors:
Nutritional Deficiencies
Hair health heavily relies on a consistent intake of essential vitamins and minerals. When fasting periods lead to reduced calorie intake or meals lacking in nutrient density, deficiencies can develop. For example:
- Protein: Hair is primarily made of keratin, a protein. Insufficient protein intake can weaken hair strands and slow growth7.
- Iron: Iron deficiency is a common cause of hair thinning, as it affects blood flow and oxygen delivery to hair follicles8,13.
- Zinc and Selenium: These trace minerals support hair follicle function, and their absence can lead to shedding20.
- Vitamins D and B12: Crucial for scalp health and hair strength, deficiencies can cause hair to become brittle and prone to falling out8.
Stress Levels
Stress can be a silent contributor to hair loss during intermittent fasting. Prolonged fasting or drastic changes in eating habits can heighten stress levels in several ways:
- Hunger Pangs: Intense feelings of hunger can trigger stress hormones like cortisol, disrupting the growth cycle and pushing hair follicles into a resting phase (telogen), leading to increased shedding21.
- Hormonal Imbalances: Fasting can affect levels of thyroid hormones and sex hormones like estrogen and testosterone, which are vital for maintaining hair health22,23.
Prolonged Periods Without Adequate Nutrition
Extended fasting periods can deprive the body of the constant nourishment needed to maintain optimal hair and scalp health. Without sufficient caloric intake, the body may:
- Prioritize Vital Organs: In survival mode, the body allocates resources to critical organs like the heart and brain, leaving non-essential functions like hair growth under-supported24.
- Compromise Scalp Blood Flow: Lack of nutrients and calories can reduce circulation to the scalp, impairing follicle function and potentially leading to hair shedding4.
- Weaken Hair and Nails: Brittle nails and hair detachment are common symptoms of nutritional neglect over time25.
Practical Tips To Maintain Hair Health During Intermittent Fasting
Intermittent fasting can be a sustainable and effective way to lose weight and improve health. However, taking proactive steps to meet your body’s nutritional and physiological needs will help ensure your hair remains vibrant and healthy. Here are some tips to maintain healthy hair:
1. Plan Meals Strategically
Your eating windows during intermittent fasting should focus on nutrient-dense foods that support hair health. Include high-quality proteins, which are vital for keratin production and strong hair. Incorporate lean meats, fish, eggs, legumes, and dairy products.
Don’t forget to include foods rich in vitamins and minerals, such as leafy greens (rich in iron and vitamin A), nuts (loaded with zinc and biotin), and citrus fruits (high in vitamin C to aid iron absorption).
A balanced meal plan ensures you get the nutrients your body needs within limited eating periods.
2. Hydrate Adequately
Dehydration can affect the scalp and hair, leading to dryness, brittleness, and breakage. Even during fasting hours, drink plenty of water to keep your body hydrated.
Aim for at least 8-10 cups of water daily, and consider herbal teas or electrolyte-infused water (if your fasting rules permit) to maintain hydration levels.
Proper hydration benefits hair and supports metabolic and skin health.
3. Shorten Fasting Periods if Necessary
If you notice signs of hair thinning or increased shedding, opting for a less restrictive fasting schedule may be helpful.
Instead of longer fasts like 16:8 or 18:6, try a 12:12 or 14:10 schedule, which allows for more frequent nutrient intake while still offering fasting benefits.
Shorter fasting periods give your body more opportunities to replenish energy and nutrients, reducing the stress response that could contribute to hair loss.
4. Supplement Wisely
If your meals don’t consistently meet your nutritional needs, consider taking hair-specific supplements.
Supplements containing biotin, zinc, vitamin D, and iron can promote healthy hair growth and strengthen existing strands. Omega-3 fatty acids in fish oil supplements also support scalp health and hair shine.
Always consult a healthcare provider before starting any supplements to ensure they are appropriate for your dietary needs and health conditions.
5. Maintain a Nutrient-Rich Diet
During your eating windows, make every bite count by including foods rich in essential nutrients for hair growth:
- Protein: Found in chicken, fish, tofu, and beans, it supports keratin synthesis.
- Iron: To improve oxygen flow to hair follicles, boost your intake with spinach, lentils, and red meat.
- Zinc: Found in seeds, nuts, and whole grains, zinc promotes follicle repair and growth.
- Vitamins B12 and Biotin: Eggs, dairy, and fortified cereals provide these essential vitamins for strong hair.
6. Avoid Over-Restricting Calories
Drastically cutting calories can put your body into “starvation mode,” diverting energy from non-essential functions like hair growth. While losing weight, ensure your daily caloric intake meets your basal metabolic rate (BMR).
Incorporate energy-dense, nutritious foods like avocados, nuts, and whole grains to avoid extreme calorie deficits. This balanced approach ensures your body has the fuel to support vital functions and healthy hair.
7. Manage Stress Levels
Stress caused by hunger pangs, lifestyle adjustments, or daily life can increase cortisol levels, disrupting the hair growth cycle.
Incorporate activities like yoga, meditation, or deep breathing exercises to manage stress and promote relaxation.
Regular physical activity, such as walking or stretching, can also help regulate stress hormones and improve blood flow to the scalp, supporting hair health.
8. Monitor Thyroid Health
Hair loss that persists despite dietary adjustments may signal an underlying thyroid imbalance. Intermittent fasting, particularly with extreme caloric restriction, can sometimes influence thyroid function19,22,23.
Consult a healthcare provider if you experience ongoing hair shedding or symptoms like fatigue, weight changes, or cold intolerance.
A simple blood test can assess your thyroid hormone levels and guide necessary interventions.
Conclusion
Intermittent fasting can be a sustainable way to lose weight and improve health. However, to maintain healthy hair, prioritize a nutrient-rich diet, manage stress, and stay mindful of your body’s needs.
Addressing pitfalls like nutritional deficiencies and stress can help you enjoy the benefits of intermittent fasting without compromising your hair health.