Can Weight Loss Cause Hair Loss? Here’s What You Need to Know

Losing weight can often feel like a victory—fitting into those old jeans, feeling healthier, and hitting your fitness goals. But what if, along with shedding pounds, you start noticing a few more strands of hair on your brush? Weight loss is often celebrated, but for some, it may come with an unexpected side effect—hair loss. Don’t hit the panic button just yet! Let’s break down what’s happening, why it occurs, and how you can keep those luscious locks intact while reaching your weight loss goals.

Why Can Weight Loss Trigger Hair Loss?

Hair loss during or after weight loss can be alarming, but it’s usually not permanent. The condition is often linked to stress, nutritional deficiencies, or rapid changes in your body. Here are the main reasons it happens:

1. Telogen Effluvium (TE): The Stress Factor

Telogen Effluvium is the fancy name for temporary hair loss caused by physical or emotional stress. When your body undergoes significant changes, like sudden weight loss, it can shock your hair follicles into a “resting phase.” This means old hairs fall out more quickly and new hair takes its sweet time to grow.

How do you know it’s TE? It’s often characterised by more noticeable shedding three to six months after a stressor, like a sudden diet change or major calorie restriction.

2. Nutritional Deficiencies

Crash diets or extreme calorie deficits might help you lose weight faster, but they can deprive your body (and hair) of essential nutrients:

• Protein: Hair is about 90% keratin, a type of protein. Without enough protein in your diet, your body starts to prioritise other functions (like keeping your heart pumping) over hair growth.
• Iron: Low iron levels can lead to anaemia, reducing oxygen flow to your hair follicles and causing hair to thin.
• Zinc, Biotin & Vitamins: Zinc plays a key role in hair repair, while biotin (Vitamin B7) supports growth. Missing out on these can weaken your strands.

3. Low-Calorie Shock

Eating too few calories slows down your metabolism and throws your hormonal balance out of whack. Both of these can result in slowed hair growth or increased hair shedding. Your body is smart enough to prioritise essential functions, like keeping your brain and organs alive, over growing your hair.

4. Hormonal Changes

Losing weight, especially quickly, can affect your hormone levels. Hormonal imbalances, whether due to diet or stress, can lead to temporary hair shedding. This is especially true for women, who might notice changes in their oestrogen levels—another culprit behind thinning hair.

How Do You Prevent Hair Loss While Losing Weight?

Not all weight loss has to come with the price of thinning hair. Small, intentional changes to your approach can make a big difference. Here’s how to protect your hair while working on your health:

1. Lose Weight Slowly and Steadily

The faster you lose weight, the more likely you’ll shock your system. Aim for a gradual weight loss of 1-2 pounds per week—it’s not only healthier but much more sustainable.

2. Prioritise a Balanced Diet

Your hair loves nutrients! Instead of opting for restrictive crash diets or trendy juice cleanses, eat a varied diet rich in these essentials:

• Protein: Incorporate lean meats, legumes, eggs, nuts, and dairy.
• Iron: Add leafy greens (spinach), red meat, lentils, or fortified cereals.
• Zinc & Biotin: Snack on nuts, seeds, sweet potatoes, and eggs.
• Vitamins A, C & E: Eat plenty of brightly coloured fruits and veggies—your hair follicles will thank you.

3. Consider Supplements

Sometimes, it’s hard to get every nutrient from your meals, especially while juggling life and weight loss. Talk to your doctor about supplements, like biotin, zinc, or iron, to fill in any gaps.

4. Stay Hydrated

Water equals hydration, and hydration is essential for strong, shiny hair. Forgetting to drink enough water can make not just your hair but your whole body a little lacklustre.

5. Don’t Forget Stress Management

Stress plays a big role in hair loss. While losing weight may put your body under stress, you can counterbalance it by prioritising relaxation techniques. Yoga, meditation, deep-breathing exercises, or simply prioritising “me-time” in your weekly schedule can do wonders.

6. Regular Scalp Care

Treat your scalp the way you’d treat your face! A healthy scalp equals healthy hair. Massage your scalp to improve blood circulation and consider using shampoos fortified with ingredients like biotin or keratin.

When Should You See a Doctor?

Mild hair shedding is common during or after weight loss, and it usually resolves itself over time. That being said, if you’re noticing extreme thinning or bald patches, it might be time to seek medical advice. Certain conditions, like hypothyroidism or alopecia, could be contributing factors unrelated to your weight loss efforts.

A dermatologist or trichologist (yep, hair doctors exist!) can help you figure out the root cause (pun intended) and suggest targeted treatments.

Will Your Hair Grow Back?

The good news? Yes, your hair will most likely grow back! Thankfully, TE-related hair loss is temporary. Once your body adjusts to your healthier lifestyle and you address any nutritional deficiencies, your hair should start to regrow and return to its natural thickness within 3-6 months.

Of course, consistency is key. Stick to a balanced diet, manage your stress levels, and give your body a little time to recover. Hair grows in cycles, so patience, and proper care, is essential.

What now?

Weight loss is amazing for your health and confidence, but it’s important to go about it in a way that supports all aspects of your body, including your hair. If you’re currently noticing more shedding than usual, remember that you’re not alone, and the situation is likely temporary. Focus on a slow, steady approach, fuel your body with nutrients, and keep your stress in check. You’ve got this!

Need some help creating a balanced nutrition plan or finding supplements to support your hair health? Reach out to a qualified dietitian or your healthcare provider for expert advice.