Does Keto Affect Your Hair? Causes, Prevention, and Recovery

January 6, 2026 •

4 min read

According to dermatological literature, significant shifts in diet and nutrition can trigger a temporary form of hair loss known as telogen effluvium. This means that for some, the ketogenic diet may indeed affect your hair health, particularly during the initial adaptation period.

Quick Summary

The ketogenic diet can cause temporary hair shedding known as telogen effluvium due to metabolic stress, rapid weight loss, and potential nutritional deficiencies. This guide explains why it happens, outlining specific nutrient shortfalls like protein, biotin, and iron. It also provides strategies for preventing and reversing hair thinning by adjusting diet, managing calories, and using targeted supplements.

Key Points

Hair Shedding During Adaptation: The initial phase of keto can trigger a temporary hair loss condition called telogen effluvium due to metabolic stress and rapid weight loss.
Nutrient Deficiencies are a Major Cause: Inadequate intake of protein, biotin, iron, and other vitamins can disrupt the hair growth cycle, as hair is composed primarily of protein.
The Hair Loss is Not Permanent: In most cases, keto-related hair loss is temporary and reversible. Hair regrowth typically resumes within a few months after addressing the root causes.
Proper Nutrition is Crucial: Ensuring adequate intake of calories and high-quality protein from sources like eggs, fish, and meat helps prevent the body from diverting energy away from hair growth.
Gradual Transition Reduces Stress: Easing into the keto diet slowly can minimize the metabolic shock on the body and reduce the likelihood of a stress-induced hair shed.
Consult a Professional if it Persists: If hair loss continues beyond three to six months or is accompanied by other symptoms, it's wise to consult a doctor to rule out other medical conditions.

The ketogenic, or keto, diet has gained immense popularity for its fat-burning and weight loss benefits, but an unwelcome side effect for many is temporary hair loss. The transition into ketosis and the restrictive nature of the diet can disrupt the hair growth cycle, leading to increased shedding. Fortunately, with a proper understanding of the underlying causes and some strategic nutritional adjustments, this issue is often reversible.

The Connection Between Keto and Hair Loss

Hair loss on a keto diet is not a universal experience, but it is a relatively common one, particularly in the first few months. The primary cause is not the state of ketosis itself, but rather the bodily stress and nutrient imbalances that can accompany a drastic dietary change.

Metabolic and Physical Stress

When you dramatically cut carbohydrate intake to enter ketosis, your body undergoes a significant metabolic shift. This can be perceived by the body as a stressor, which can trigger a condition called telogen effluvium (TE). TE pushes a higher-than-normal percentage of hair follicles into the resting (telogen) phase prematurely, leading to noticeable shedding about two to four months after the dietary change. Rapid weight loss, another common outcome of beginning keto, also places physical stress on the body and is a known trigger for TE.

Nutrient Deficiencies

A restrictive diet, by its very nature, limits the variety of foods consumed, which can easily lead to deficiencies in key nutrients vital for hair health. While some may overemphasize fat intake, others might not consume enough high-quality protein. Hair is primarily made of the protein keratin, so insufficient protein can hinder its growth and lead to thinning. Key micronutrients often lacking on keto include:

Biotin: This B-vitamin is essential for keratin production. Many biotin-rich foods, such as certain fruits and whole grains, are restricted on a strict ketogenic diet.
Iron: Iron deficiency can lead to anemia and subsequently, hair loss. Some keto versions may lack sufficient iron sources.
Zinc: An important mineral for hair follicle health and cell reproduction, zinc can become depleted as the body excretes more electrolytes during ketosis.
Vitamins C, D, and E: These antioxidants are important for collagen production and protecting hair follicles from damage. Limiting fruits and some vegetables can reduce intake of these vitamins.

Strategies to Prevent and Reverse Keto Hair Loss

If you're experiencing hair thinning on keto, you don't necessarily have to abandon the diet. A mindful and balanced approach can help mitigate and reverse the effects. Here are some actionable steps:

Optimize Protein and Calories: Ensure you are consuming adequate high-quality protein. Fatty fish, eggs, and lean meats are excellent keto-friendly sources. Avoid extreme calorie restriction, which signals to the body that energy for non-essential functions like hair growth is not a priority.
Focus on Nutrient-Dense Foods: Incorporate a variety of keto-friendly foods that are rich in hair-supporting vitamins and minerals. Examples include fatty fish for omega-3s and protein, eggs for protein and biotin, leafy greens for iron and folate, and avocados for vitamins E and C.
Consider Strategic Supplementation: If dietary intake is insufficient, targeted supplementation can help. Consult a healthcare provider to determine if supplements like a multivitamin with iron, zinc, or biotin are right for you.
Introduce Changes Gradually: A slow, controlled transition into ketosis is less of a shock to the body than an extreme, sudden dietary overhaul. This gradual approach can help minimize the stress-induced shedding effect.
Manage Stress: Since stress is a major trigger for telogen effluvium, it's crucial to manage both physical and psychological stress levels. Practices like meditation, adequate sleep, and gentle exercise can be beneficial.

Comparative Look: Dietary Stress vs. Underlying Conditions


Feature	Keto-Related Hair Loss (Telogen Effluvium)	Genetic Hair Loss (Androgenetic Alopecia)
Onset	Sudden, typically 2–4 months after starting the diet or rapid weight loss.	Gradual, occurs over years.
Pattern	Diffuse thinning across the entire scalp.	Receding hairline or bald patches.
Shedding	Increased shedding, often in handfuls, that is very noticeable.	Gradual thinning, less noticeable daily shedding.
Duration	Temporary; hair often regrows within 6–12 months as the body adapts.	Permanent and progressive without medical intervention.
Associated Symptoms	Can occur with 'keto flu' symptoms like fatigue and headaches.	Not typically associated with dietary changes or rapid weight loss.

Conclusion: Navigating Hair Health on a Keto Journey

For those who experience hair loss on keto, the situation is usually temporary and manageable. By focusing on adequate protein and calorie intake, and ensuring a nutrient-dense diet rich in vitamins and minerals like biotin, iron, and zinc, you can significantly reduce the risk of shedding. A gradual approach to the diet and effective stress management further support healthy hair growth. While the keto diet offers notable benefits, maintaining overall wellness requires a balanced perspective. If hair loss persists despite dietary adjustments, consulting a healthcare provider or a dermatologist is a prudent step to rule out other underlying conditions. By being mindful and proactive, you can pursue your ketogenic goals without sacrificing your hair health.

Reference to an expert opinion on diet and hair health at Hair GP

Frequently Asked Questions

Yes, for some individuals, the keto diet can cause temporary hair loss, known as telogen effluvium. This is typically due to the stress of rapid weight loss, calorie restriction, and nutrient deficiencies that can occur during the initial adaptation period.

No, keto-related hair loss is almost always temporary. The hair growth cycle typically normalizes within a few months after the body has fully adapted to the diet, and lost hair often regrows within 6 to 12 months.

To prevent hair loss, ensure you are getting adequate protein and calories. Focus on nutrient-dense keto-friendly foods like eggs, fatty fish, and leafy greens. Consider a multivitamin to cover potential deficiencies and transition to the diet gradually to minimize stress.

Key nutrients include protein, which is the main component of hair; biotin, a B-vitamin for keratin production; and minerals like iron and zinc, which support follicle health. Lack of these can be caused by the diet's restrictive nature.

Initial hair shedding on keto, often beginning around 2-3 months in, is usually temporary and can last for a few months. However, this timeline can vary based on individual factors like overall health and stress levels.

Stopping keto isn't always necessary. First, try adjusting your intake of protein and calories, and adding more nutrient-dense foods. If shedding continues or worsens, consult a healthcare provider to rule out other issues.

Telogen effluvium is a temporary form of hair loss triggered by a physical or emotional stressor, like a sudden dietary change or rapid weight loss. It causes hair follicles to enter a resting phase, leading to increased shedding about three months later.