There’s no doubt that a keto or ketogenic diet can be an effective weight-loss strategy. With some potential side effects, it does come through. Among them, a change in the condition of your hair and are the possibility of hair loss. Fortunately, to counter the keto diet’s impact on your hair there are steps you can take.
In most cases, tweaking upping your intake of certain vitamins and the foods you eat may help return your hair to its pre-keto condition and volume. In this article, along with other tips to promote healthy hair growth, we’ll take a closer look at the nutrients you need to lower your risk for hair loss while on the keto diet.
How can ketosis affect your hair?
Typically, from the food you eat, your body uses carbohydrates for energy. But, you can go into a state of ketosis if you follow a low carb, high fat keto diet. When this happens, instead of carbohydrates, your body starts using fat for fuel. Several aspects of ketosis can change in the health of your hair and can a trigger hair loss. According to the researchers, two of the most common reasons include:
Fewer nutrients. By limiting your intake of carbohydrates, you may be reducing the variety of nutrients your body typically needs for healthy hair, including some higher carb fruits and vegetables. For your hair growth to slow down or this could cause you to lose more hair than normal.
To cut calories your body’s response. Your body responds by making sure the energy that’s available goes to the most important functions first when you reduce your calorie intake. This includes things like cell growth and the functioning of your lungs, heart and other organs. There may be less energy for hair growth.
What nutrients are important for your hair?
You need key vitamins, minerals and nutrients for everything to work well as with any function in your body. Specific nutrients are essential to prevent hair loss and for healthy hair growth. With the emphasis on high fat, if you’re following a keto diet and trying to stay in a state of ketosis low carb foods, some key nutrients may be less abundant.
You may want to look at ways to add more of the following vitamins and nutrients to your diet to protect the health of your hair. Consider adding them as supplements to make up for any deficiencies in your eating plan, if it’s hard for you to get these nutrients through food.
Biotin deficiency was strongly associated with a keto diet, according to a 2013 animal study. Biotin is available in a wide range of foods and a B vitamin long associated with hair growth. However, many foods rich in biotin, are usually avoided or consumed only in a small portion on a keto diet such as fruits and legumes.
Foods that fit well into a keto eating plan and that are good sources of biotin include:
- Organ Meats, Like Kidneys and Liver.
- Egg Yolks
- Nuts, Including Walnuts, Almonds and Peanuts
As supplement biotin is also available. According to the experts, people get 30 micrograms of biotin a day.