Yes, Does Hair Need Carbs to Grow? The Surprising Link Between Energy and Hair Health

January 3, 2026 •

4 min read

Hair cells are the second fastest-dividing cells in the human body, a demanding process that requires a significant and steady supply of energy. This intensive cellular activity explains why, yes, hair needs carbs to grow, and why severe dietary restrictions can quickly affect its health.

Quick Summary

Hair follicles rely on energy from carbohydrates to fuel rapid cell division and produce keratin. Depleting carb intake diverts resources from hair, potentially causing shedding, which is often reversible.

Key Points

Carbs Fuel Hair Follicles: Hair cells divide rapidly and require a significant amount of energy, which is supplied by the glucose derived from carbohydrates.
Low-Carb Diets Can Cause Shedding: Severe carbohydrate restriction can trigger telogen effluvium, a temporary hair loss condition caused by the body diverting energy from non-essential functions.
Complex Carbs Are Superior: Whole grains and vegetables provide a slow, sustained release of energy, which is better for consistent hair growth than the sugar spikes from simple carbs.
Balanced Diet is Key: Optimal hair health depends on a balanced intake of protein (for structure), carbs (for energy), and essential micronutrients like iron and zinc.
Shedding is Often Reversible: Hair loss associated with low-carb diets is usually temporary and improves once a balanced, nutrient-rich diet is restored.
Energy Prioritization Occurs: When the body is in a state of energy deficit, hair growth is deprioritized in favor of more critical bodily functions.

The Cellular Energy Behind Healthy Hair Growth

While hair is primarily made of the protein keratin, the biological process of creating those protein structures is heavily dependent on a fuel source. This is where carbohydrates become indispensable. Your body converts the carbohydrates you eat into glucose, which is then metabolized to create adenosine triphosphate (ATP)—the fundamental energy currency for all cells. Hair follicles have an exceptionally high metabolic rate to support their constant, rapid cell division during the anagen (growth) phase. This process, known as aerobic glycolysis, demands a steady stream of glucose.

Unfortunately, hair is considered a 'non-essential' tissue for survival. In times of caloric or nutritional deficit, your body's survival instincts kick in, and it smartly reroutes precious energy and nutrients to more vital organs like the brain and heart. As a result, the demanding energy needs of hair follicles are deprioritized, leading to a disruption in the hair growth cycle and, ultimately, hair shedding. When dietary energy is insufficient, the body may even start breaking down other tissues, including muscle protein, for fuel, which further impacts the availability of protein for hair structure.

The Difference Between Complex and Simple Carbohydrates

Not all carbohydrates are created equal, and their impact on hair health varies significantly. The key distinction lies in how quickly your body processes them for energy.

Complex carbohydrates, found in whole grains, legumes, and vegetables, offer a slow and sustained release of energy. This steady supply of glucose ensures that your hair follicles receive consistent fuel throughout the day, supporting uninterrupted growth. These nutrient-dense sources also provide essential vitamins and minerals, like B-vitamins and zinc, which are crucial for the synthesis of hair protein.

In contrast, simple carbohydrates, such as those found in processed snacks, sugary drinks, and white flour products, cause rapid spikes and crashes in blood sugar. Chronically high consumption of simple carbs can lead to insulin resistance and inflammation, which can have long-term detrimental effects on hair follicle health.

Low-Carb Diets and Hair Shedding

Many people who undertake restrictive, very low-carb diets, such as the ketogenic (keto) diet, report a period of increased hair shedding, medically known as telogen effluvium. This temporary phenomenon, which typically begins a few months after the diet change, is not a direct result of carb avoidance but rather a symptom of the body's reaction to the drastic dietary shift.

The sudden drop in calorie intake often associated with low-carb dieting is a stressor that can push more hair follicles from the active growth (anagen) phase into the resting (telogen) phase simultaneously. This shift, coupled with potential deficiencies in protein, B-vitamins, or iron due to a less varied diet, can cause a noticeable thinning of the hair. The good news is that this hair shedding is usually temporary and reversible once a balanced diet is reintroduced.

The Importance of a Balanced, Nutrient-Dense Diet

Optimal hair growth requires more than just carbohydrates. A healthy head of hair is a reflection of overall nutrition. Keratin, the protein that makes up hair, needs sufficient protein intake to be synthesized effectively. Alongside carbs for energy and protein for structure, a range of micronutrients are vital for hair health. Iron, for example, is essential for carrying oxygen to hair follicles, while zinc helps with tissue growth and repair. Biotin is a key B-vitamin that aids in keratin production. A balanced approach that includes a variety of food groups is the most effective strategy for promoting healthy hair growth.

Healthy Carb Sources for Hair Health

Whole Grains: Oatmeal, brown rice, whole-grain bread, and quinoa provide sustained energy and B-vitamins.
Legumes: Lentils, chickpeas, and beans are excellent sources of complex carbs, protein, and iron.
Vegetables: Sweet potatoes and leafy greens like spinach and kale offer complex carbs along with vitamins A and C.
Fruits: Apples, berries, and bananas provide natural sugars for energy, plus antioxidants and vitamins.

The Low-Carb vs. Healthy Carb Approach for Hair


Feature	Low-Carb/Keto Diet (Restrictive)	Balanced Diet (Healthy Carbs)
Energy Source	Primarily fat (ketones), potentially muscle protein if calories are too low.	Glucose from carbohydrates is the primary energy source.
Energy Release	Inconsistent, can cause energy crashes as the body adapts.	Steady and sustained, maintaining consistent cellular energy.
Hair Cycle Impact	Can trigger telogen effluvium, pushing follicles into a resting phase.	Supports the anagen (growth) phase by providing reliable fuel.
Nutrient Density	Often leads to micronutrient deficiencies by restricting whole food groups.	Offers a wide range of vitamins, minerals, and fiber essential for hair health.
Risk of Shedding	Higher risk, especially initially or with rapid weight loss.	Minimal risk, supports overall hair health and minimizes shedding.
Long-Term Health	Potential for long-term health issues and nutrient imbalances.	Promotes overall health, which is directly linked to hair vitality.

Conclusion

In summary, the question "Does hair need carbs to grow?" is definitively answered with a yes. While protein forms the structural basis of hair, carbohydrates provide the critical energy that powers the rapid cell division necessary for growth. Restrictive, low-carb diets can inadvertently lead to temporary hair shedding by depriving hair follicles of this vital fuel. To support a healthy hair growth cycle, a balanced diet rich in complex, nutrient-dense carbohydrates, along with adequate protein and micronutrients, is the most effective strategy. As the Cleveland Clinic notes, the best foods for hair growth often include a mix of whole grains, lean proteins, and fruits and vegetables. Opting for sustained energy over sudden crashes will not only benefit your overall health but will also keep your hair strong and vibrant.

Cleveland Clinic Health Essentials

Frequently Asked Questions

Yes, it is possible for a keto diet to cause temporary hair shedding, known as telogen effluvium. This is typically not due to the lack of carbs themselves, but rather the stress on the body from a significant dietary change, rapid weight loss, and potential deficiencies in calories and essential nutrients.

Complex carbohydrates are best for hair growth. Found in foods like whole grains, legumes, fruits, and vegetables, they provide a slow and sustained release of energy to consistently fuel hair follicles.

Hair loss from a low-carb diet is typically temporary. The increased shedding phase often lasts for about 2-3 months as the body adjusts, and hair growth usually returns to normal once a balanced diet is resumed.

Yes, excessive consumption of simple, sugary carbohydrates can negatively affect hair health. A high sugar intake can lead to inflammation and insulin resistance, potentially disrupting the hair growth cycle over time.

Hair needs both protein and carbohydrates. Protein is the building block of hair structure (keratin), while carbohydrates provide the energy needed to create that protein and drive cell division. Both are essential for healthy hair growth.

Telogen effluvium is a form of temporary hair loss that occurs after significant stress, shock, or a major dietary change. It causes more hair follicles than usual to enter the resting phase and then shed a few months later.

To prevent hair loss while dieting, avoid severely restricting calories or cutting out entire food groups abruptly. Ensure your diet includes a balance of protein, complex carbs, and essential vitamins and minerals. Focus on slow, steady weight loss.