Understanding the Connection: Weight Loss and Hair Loss

Hair is a very important feature for many men and women. I don’t know about you, but having a good hair day makes me feel like my most confident self, always ready to tackle whatever comes my way. I can see how losing hair can be extremely hard and frustrating to deal with. If you’re someone who has lost hair after weight loss, know that you are not alone. After weight loss, hair loss is super common, leading to telogen effluvium (TE). Luckily, it is believed that telogen effluvium is temporary and reversible. 

Along with weight loss typically comes restrictive dieting. With restrictive dieting typically comes nutritional deficiencies, and with nutritional deficiencies comes declining hair health. When you are on your weight loss journey, knowing what nutrients are important for hair health to prevent hair loss is essential. Ignorance is bliss, but maybe not in this case, so let’s dive right into it! 

Nutrient-Rich Diet for Hair Health

Protein: The Building Block of Hair

The hair shaft is made up almost entirely of protein, specifically keratin; therefore, protein from the diet is critical for the production of healthy hair. Unfortunately, consuming keratin may not give you the benefits of hair growth like you’d want because keratin cannot be broken down and absorbed. Luckily, keratin is produced by your body, though! Consuming amino acids that can build up the keratin is what you want! You can find amino acids in various foods like beef, poultry, eggs, dairy, quinoa, and some nuts and seeds. 

Iron: Essential for Hair Growth

Iron deficiency is a well-known cause of hair loss. Unfortunately, the reason why iron impacts hair growth is not fully known; however, some think it could be due to iron's role in regulating the multiple genes identified in hair follicles. There is not enough data to recommend iron supplementation to all people with hair loss with iron deficiency without a diagnosis of anemia, as there isn’t enough data to support it. Regardless, if you find yourself losing hair after weight loss, it is important to focus on iron-rich foods like red meat, organ meats, eggs, chicken, beans, certain vegetables, and certain nuts and seeds. 

Vitamins and Minerals: A Balanced Approach

Other nutrients studied to be essential for hair health are zinc, niacin, selenium, vitamin D, vitamin A, vitamin E, folic acid, and biotin. In order to ensure you are consuming enough of these nutrients, incorporate the following into your diet. 

• Aim for 5-9 servings of fruits and vegetables daily

• Try to eat beans and legumes at least twice or more per week

• Consume 3-4 oz of fatty fish twice or more a week

• Opt for a variety of nuts (about 1.5 oz) daily

• Choose healthy fats like avocado and olive oil

• Choose lean meats like chicken and turkey 

• Choose whole grains over refined grains 

If you start experiencing hair loss, it is important to consult your healthcare provider so they can ensure it’s not from any other underlying condition. Your doctor can run labs to assess your nutritional deficiencies so that you can supplement your body with what you are genuinely deficient in. Over-supplementation of certain nutrients, specifically vitamin A, vitamin E, and selenium, have been linked to hair loss, so if you choose to supplement, knowing what you need to supplement is most important.

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