Hair Loss

Nutritional Hair Loss

Okay, so I've been struggling with hair loss for... maybe a decade?  I'm about to turn 44, and I'm a woman.  So this has been a little nagging concern for a while, but after my most recent weight loss I noticed that my hair is really getting thin on top!  If I'm honest, I'm starting to panic just a little.  A couple years ago it got to the point that I had to get a special drain cover for my shower because it was getting clogged with hair every few days and I figured buying out Walmart of all their Drain-o probably wasn't a good idea.  

In my younger days, I had ridiculously thick hair.  It was crazy.  So even with significant hair loss for an extended period of time, it really isn't noticeable to anyone other than me - yet.  At this point, however, I'd estimate I have about 1/4 the amount of hair I did in high school.  Definitely a huge change, and more than a little concerning.  

In general, I'm aware that being underweight or having too low of body fat percentage can trigger hair loss, but I know that's not my issue - still plenty to spare.  However, significant or sudden weight loss can trigger a stress response in the body that causes hair to fall out.  And stress in general, for that matter, can have a negative impact on a person's hair.  

In early 2020, I lost 40 pounds over about 6 months with keto.  And again this year (2022), I lost 20 pounds over about 2 months as I combined both keto and intermittent / extended fasting.  In both instances I noticed a definite increase in hair loss.  From what I've read online, hair loss related to weight loss typically grows back in 4-6 months once the body stabilizes... but unfortunately I did not experience this rebound.  

Stress Induced Hair Loss

While it's normal to shed somewhere around 100 hairs per day, if you're losing more than that - and especially if many of them have the white bulb (keratin protein) attached, this can be a sign of stress induced hair loss.  This is called telogen effluvium (TE) and is typically temporary.   

My hair loss did include the white bulb, so this was one clue.  I could count my two periods of significant weight loss as 'stress' events, and I've had a few other times where I'd say job or personal stress levels were pretty bad... But it didn't seem to explain everything, since I've been experiencing hair loss on a fairly consistent basis for around 10 years.

Nutritional Deficiencies

I decided to have a nutritional analysis done because I knew I needed to get more information about what might be affecting my body's ability to grow (or keep?) hair.  I went with a hair analysis, which stated that it could detect deficiencies before they became major issues.  The results came back showing I was severely low in several nutrients including:

• B7 (Biotin)
• K1 (phylloquinone)
• Linoleic Acid (Omega 6)
• Amino Acid: Histidine
• Zinc
• Silica
• Trace Mineral: Iodine

I was also moderately low in: 

• B10
• Omega 3
• Omega 9
• Iron

The report suggested that I should try regular, whole food sources of the nutrients rather than supplements whenever possible.  As I looked up what foods I should be eating to get these various nutrients, I was surprised to see that often it came back recommending meats, eggs, nuts, avocado, and green leafy vegetables... which I'm already focusing heavily on with my keto diet.  

I did add fish into my next weekly meal plan, but wasn't sure what more I could do on the food side.  I immediately started supplementing with biotin, a daily multi-vitamin.  I already have two protein shakes, and supplement with liquid collagen daily.  

In the past, I've read that magnesium and vitamin C are good supplements for hair loss, as well as getting more fats in the diet for keto specifically.  So I've definitely gone the rounds with many supplements.  

Then I came across (yet another) video on hair loss focusing on nutrition.  It mentioned deficiencies of Iron and Zinc impacting the hair follicle and hair loss as the body conserves nutrients for vital organs.  This is why deficiencies may reflect in a hair analysis (which is what I had done) sooner than it shows up in a blood test.  

Additional nutrients mentioned in the video, which I'm not low in, included vitamin D and Folate - these are good to keep in mind if you're also experiencing hair loss.  

If the body doesn't have enough nutrients to support the vital functions, hair is discarded because it's less important.   This was interesting to me, since I am showing deficiencies not only in biotin (which I already knew was important for hair growth), but also Zinc and Iron.  I had been worried that I might be missing some nutrients due to the keto diet and all the foods I'm cutting out.  It was definitely surprising to find out that the deficiencies are actually the very foods I'm eating regularly with my diet.  

Medical Issues

On a side note, I'm planning to visit my doctor to have my thyroid and hormone levels checked to rule anything out on that side as well.  While my internet-sleuthing may give me some important clues and first-steps in combatting hair loss, it is important enough that I also need to consult a professional.  Fingers crossed I'll find some answers and get my thick hair back!

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