Keto and Hair Loss: Can a Low Carb Diet Help Male Pattern Baldness?
About 50% of men experience male pattern baldness by age 50. It’s usually not a sign of illness, but it can be frustrating nonetheless.
Men often joke about hair loss. (When I told my barber to cut my hair, he asked, “which one?”) But inside, we might be anxious about going bald.
That’s why men spend a lot of time, money, and energy on hair loss prevention. Today we’ll review the causes of (and remedies for) male pattern baldness, with a focus on Keto-related hair loss questions.
What Is Male Pattern Baldness?
Male pattern baldness, or androgenetic alopecia, is the most common type of hair loss in men. It affects approximately 50% of men over 50 and 55% of women over 80.
The defining features are:
- An M-shaped balding pattern on the forehead
- Hair loss on the crown
- Thinner and shorter hair due to weakened hair follicles
The Stress of Losing Hair
Men react differently to hair loss. A balding man might feel:
- Indifference
- Anxiety
- Depression
- Denial
- Anger
- Embarrassment
- Pride
- Acceptance
Some men embrace baldness, as it simplifies morning routines. But for many, male pattern baldness causes significant stress and anxiety.
Worrying about hair loss won’t help. Let’s explore the causes and solutions.
Causes of Male Pattern Baldness
There are four main causes:
- Genetic factors
- Hormonal imbalances
- Stress
- Nutrient deficiencies
Let’s examine each.
Genetic Factors
If your maternal grandfather was bald, you might assume you’ll go bald too. While mothers can pass the androgen receptor gene (linked to hair loss) on the X chromosome, the mutation could also come from your paternal side. Researchers have identified 29 genetic mutations associated with male pattern baldness, but the genetic basis is still not fully understood.
Hormonal Issues
High testosterone levels aren’t a reliable predictor of baldness. Some studies support this link, but others, like a study of 373 German men, do not.
Other hormones linked to hair loss include:
- Thyroid: Hypothyroidism accelerates hair loss. Thyroid hormone replacement can help.
- Insulin: Hair loss has been linked to insulin resistance (a precursor to type 2 diabetes) in both men and women.
- Cortisol: This stress hormone is detrimental to hair health.
Stress
Stress-induced hair loss (telogen effluvium) affects humans too. Studies show stressed mice lose hair after shocks or loud noises.
Nutrient Deficiencies
Deficiencies in these nutrients may cause or accelerate hair loss:
- Zinc and copper: Alopecia patients are more likely to be deficient in these minerals.
- Iron: Correcting iron deficiency helped mice regrow hair, but optimal levels in humans are unclear.
- Vitamin D: Essential for healthy hair follicles.
- Biotin (B7): Supplementation helped biotin-deficient patients regrow hair.
- Protein: Lysine supplementation reduced hair loss in iron-deficient women.
Diet and Hair Loss in Men
To reduce hair loss risk, prevent nutrient deficiencies with a nutrient-dense diet rich in iron, zinc, copper, protein, biotin, and other hair-healthy nutrients.
Avoid refined sugar, which contributes to insulin resistance. Focus on whole foods rather than packaged options.
Does Keto Cause Hair Loss?
There’s no clinical evidence that a Keto diet causes male pattern baldness. Carbs aren’t needed for hair growth.
Theoretically, a high-carb diet might accelerate hair loss by promoting insulin resistance. A Keto diet could potentially slow hair loss by reversing metabolic issues. More research is needed.
For hair-healthy Keto eating, focus on nutrient density. A well-formulated whole foods Keto diet is unlikely to cause deficiencies, unlike a “dirty Keto” diet lacking vegetables.
Note: A Ketogenic diet may increase biotin needs. Include biotin-rich foods like eggs, fish, meat, and offal.
Low-Carb Foods for Hair Growth
Keto foods rich in hair-healthy nutrients:
- Organ meats (beef liver, kidneys)
- Meats (beef, chicken, pork, lamb)
- Nuts (almonds, walnuts, macadamia nuts)
- Fish (salmon, sardines, trout)
- Eggs
- Bivalves (clams, mussels)
- Non-starchy vegetables (kale, spinach, broccoli)
Track your meals in Carb Manager to ensure adequate nutrient intake.
Treatments and Supplements
Rogaine (minoxidil) and Propecia (finasteride) are common hair loss medications, but they have side effects ranging from scalp irritation to impotence. Discontinuing minoxidil can lead to hair loss.
Supplements can address underlying nutrient deficiencies. A quality multivitamin can help meet requirements for zinc, copper, biotin, etc.
A Realistic Approach to Hair Loss
Nutrition optimization alone won’t prevent genetic male pattern baldness. However, a nutrient-dense diet, stress management, and metabolic flexibility offer health benefits beyond hair retention.
