Hair Loss and Weight

Rapid weight loss can sometimes lead to hair loss–  which is not exactly the duo most people expect while on their health journey. If you’ve noticed both a smaller waistline and thinning hair, it’s good to understand what’s going on. We’re here to break down how they’re connected–plus, what you can do to keep your locks healthy while still reaching your goals.

How is weight related to hair loss?

Growing hair is a big task for your body; it needs the correct fuel – such as protein, iron, and a star-studded cast of vitamins and minerals (A, B, C, and D, for example). If you don’t get enough of these nutrients from food on your weight-loss journey, it can stunt hair growth or cause breakage, leading to thinner hair.

The two are also intertwined through co-occurring conditions, conditions that often accompany hair loss. These include:

• Autoimmune disease: Many can cause hair loss, including lupus and even psoriasis. They typically cause alopecia areata, a condition that causes hair to fall out in round patches. 
• Thyroid dysfunction: Thyroid hormones are essential for the health of hair follicles. Thyroid conditions, such as hypothyroidism and hyperthyroidism, can cause weight changes and hair loss. 
• Hormone imbalance: Many hormones influence weight, and many also contribute to hair growth, cycle, and density. Polycystic ovary syndrome (PCOS), for example, can cause weight gain, thinning hair, and hair loss.
• Anxiety: Periods of high stress can lead to weight loss or gain and trigger telogen effluvium, a temporary hair loss that appears months after a significantly stressful event.

Can weight loss impact hair loss?

Yes, it can. Hair loss caused by weight loss is usually seen in people who have a nutritional deficiency. Fewer calories means fewer nutrients, which can impact hair retention and growth. 

• Protein: Did you know hair is primarily made up of protein? So it goes without saying that adequate protein intake is essential for hair growth. Low protein intake (or protein deficiency) may lead to hair thinning and hair loss.
• Iron: The most common nutritional deficiency worldwide is iron deficiency. It is also a well-known cause of hair loss, although the exact type or amount is unknown.
• Vitamin D: This vitamin stimulates the growth of new hair follicles, so being deficient can cause hair loss or thinning. Vitamin D deficiency and alopecia areata have also been linked. 

It can also be seen in people who shed significant weight in a short amount of time. The American Academy of Dermatology says that losing 20 pounds or more within a few months is a stressor that can cause hair loss. 

Can weight gain impact hair loss?

Research has shown that people who are overweight are at higher risk of androgenetic alopecia, also known as male or female pattern baldness. However, the exact role this plays in hair thinning has yet to be defined. 

How much hair loss is normal?

Now some (slightly more) comforting news: We all experience some hair loss on the daily. You can expect to lose around 100 hairs from your head every day. Some hairs shed, and the majority grow back. That’s the cycle in a nutshell. 

These are the signs that what you’re experiencing is more than usual:

• You see a sudden influx of hair in the shower drain
• You notice a bald patch or thinning around your hairline or on other parts of your scalp
• You look at old photos and notice your hair looked fuller back then

How can I prevent hair loss while losing weight?

Since you’re eating fewer calories, it’s more important than ever to make sure the food you eat is filled with nutrients. Here are some ideas to help you make every bite count:

Protein: Daily Value (DV) for protein is 50 grams per day. Although exact needs vary, the Recommended Daily Amount (RDA) for protein is 0.8 grams of protein per kilogram of body weight (or about 0.36 grams per pound). 

• Lean meats are a great source of protein:
  • Chicken breast (31g): About 3 ounces, or one palm-sized portion
  • Turkey (29g): About 3 ounces, or two-thirds of a cup shredded
  • Lean beef (26g): About 3 ounces, or one palm-sized portion
• Fish and seafood are next:
  • Tuna (29g): About 3 ounces, or one small steak filet
  • Salmon (25g): About 3 ounces, or half a standard salmon filet
  • Shrimp (24g): About 3 ounces, or 6-7 large shrimp
• Also consider:
  • Greek yogurt: About 17g per one 6-ounce container 
  • One egg (6g)
• Vegans can opt for:
  • Lentils or chickpeas (9g): About half a cup cooked 
  • Tempeh (19g): A 3-ounce portion, which is about half a block
  • Seitan (25g): A 3-ounce portion, about three strips or slices 

Nuts, seeds, and whole grains are all great sources. 

Iron: The most common nutritional deficiency worldwide is iron deficiency. The RDA is 18 mg of iron per day for adult women.. 

• Breakfast cereals fortified with iron can often provide 100% DV
• One cup of white beans has 8 mg of iron
• Half a cup of lentils, spinach, or tofu will give you 3 mg of iron 

Vitamin D: The RDA for Vitamin D is 15 mcg (600 IU). 

• Fatty fish (such as trout, salmon, tuna, and mackerel) are the best sources
• Fortified foods such as milk and breakfast cereal provide most of the vitamin D in American diets
• Sometimes supplement form is recommended for people with vitamin D deficiency 

Other hair-loving nutrients include:

• Vitamin A: Carrot, sweet potato, spinach
• Vitamin C: Orange, strawberry, kiwi
• Vitamin E: Almond, spinach, avocado
• Folic acid: Lentils, spinach, fortified cereal
• Amino acids: Quinoa, eggs, chicken breast 
• Vitamin B9 (Biotin): Eggs, almonds, sweet potato
• Zinc: Oysters, beef, chickpea

What can I do about hair loss after weight loss?

If you’ve already noticed a difference in hair quantity – more on your brush and pillow and less on your head – after losing some weight, don’t worry. The vast majority of telogen effluvium simply resolves itself. Once the stressors that caused the hair loss go away or ensure that your diet contains enough nutrients, you should notice hair regrowth.

If your hair loss persists and it seems it’s more than just temporary, hair loss treatments can help get your hair back on track. Reach out to a trusted provider here to discuss hair loss treatment and choose a plan that fits your lifestyle.

If you’d like to learn more about how Nurx providers can support your weight management journey, you can reach out here.

Disclaimers:

• The information provided here is not a substitute for professional medical advice, diagnosis, or treatment. You should not rely upon the content provided here for specific medical advice. If you have any questions or concerns, please talk to your provider.

• Services and treatments, not offered in every state, include medical treatment of overweight and obesity including lifestyle counseling (e.g., diet and exercise) and prescription medications, if clinically appropriate, based on completion of  required consultation. Nurx requires regular check-ins to monitor your progress.  Weight loss may be associated with other symptoms including but not limited to muscle loss, fatigue, menstrual changes, gallstones, and mood changes. Extreme/rapid weight loss may result in nutritional deficiencies that lead to hair loss, anemia, weak bones, or increased risk of infection. Talk to your provider immediately about symptoms. Many people with overweight or obesity who lose weight have a tendency to regain all or some of the weight over time. Overweight and obesity medication efficacy increases with the addition of diet and exercise. Individual response to treatment may vary and is not guaranteed by Nurx.