Keto Hair Loss: 4 Potential Causes and How to Stop It
Diet & NutritionKetogenic Diet

Why the Keto Diet Is Making Your Hair Fall Out (and How to Stop It)

Why the Keto Diet Is Making Your Hair Fall Out (and How to Stop It)
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Updated on March 23, 2026
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Before you started the ketogenic diet, you may have been aware of some of the side effects, like fatigue, constipation, “keto breath,” and nausea.

 Others — such as potential hair loss — may come as a surprise.

“The ketogenic diet, which is an extremely low-carb but high-fat diet, is a really restrictive diet,” says Rachel Lustgarten, RD, of the Comprehensive Weight Control Center at Weill Cornell Medicine in New York City.

Keto is not just a different version of a standard low-carb diet, such as the South Beach diet or Atkins, though. You must also stick to moderate protein intake, and it also cuts out many healthy foods, including grains, beans, most fruit, and many vegetables, she says.


Hair loss is one of many side effects that can occur during the initial stages of a keto diet.

 “If you’re not following keto carefully, something that’s difficult even for dietitians themselves to [guide you on], it’s quite possible that you miss out on important nutrients,” says Lustgarten. These nutrients support hair growth.

Here are four potential reasons keto is causing hair loss.

1. You May Be Eating Too Few Calories on Keto

For a diet that allows butter and cheese, you’d think you’d be packing in the calories. “Because of the high fat intake, people generally are not as hungry and end up cutting calories,” says Alicia Galvin, RD, who is based in Dallas.

This is one reason people following the keto diet may lose weight. However, going too low on calories too quickly is a risk. It sends a shock to your body, which can shut down less critical functions, such as hair growth, Galvin says. The rapid reduction of carbs and weight loss means the body prioritizes vital organs over hair growth.

2. You May Not Be Getting the Protein Your Body Really Needs

As mentioned, to maintain ketosis on a standard keto diet, it is recommended that you limit your protein intake. While in a typical American diet, we get enough protein, “it’s possible that being so focused on fat in the keto diet, you’re not getting adequate protein,” says Lustgarten.

A healthy person has 80,000 to 120,000 hair follicles on their head, of which 85 to 90 percent are in the anagen , or growth, phase.

 This means they need adequate protein, vitamins, and minerals to maintain a healthy head of hair. Without enough of these nutrients, including protein, your mane may suffer.

3. You May Be Losing Weight Rapidly Due to Ketosis

Many people on the keto diet report quick, temporary weight loss, which is one reason why it remains popular. Yet the stress of both rapid weight loss and reduced protein intake can contribute to telogen effluvium (TE).

TE is the most common type of hair loss and occurs when hair shifts from the growth to the resting phase. It is often temporary, and hormonal, autoimmune, or nutritional imbalances can trigger TE. Many women experience TE after giving birth due to hormonal fluctuations, for instance. Certain medications, emotional stress, and crash diets are also known causes.

4. You’re Missing Out on Key Nutrients That Contribute to Healthy Hair

Limited, older research suggests that following a keto diet may mean that you don’t get enough biotin, which may impact hair health. Biotin is a B vitamin that promotes healthy hair, and a biotin deficiency can lead to thinning hair or body hair loss.

Although biotin is plentiful in many animal-based foods, such as eggs and salmon, Lustgarten notes that there is limited evidence that a strict keto diet may lead to biotin deficiency, based on a small, older study in mice.

Lustgarten does highlight that the research is limited and only involves animals (meaning, it’s far from conclusive, and human studies are necessary). “The data isn’t strong enough to say that everyone on keto needs to take more biotin,” she says. Still, being sure to include biotin-rich foods might help you limit hair loss while on keto.

How Can You Prevent Hair Loss on the Keto Diet?

To help prevent hair loss, take a multivitamin to cover any potential deficiencies, says Galvin.

“A multi will act like an insurance policy and at least provide some base nutrients,” she says. You should also aim to get the protein you need from high-quality sources, such as eggs and poultry, she says.

Biotin-rich foods include:

  • Eggs
  • Liver (beef and chicken)
  • Salmon

If you are already losing your hair and feel like you’re struggling despite having a well-planned diet, “you may need to consider liberalizing your diet a bit or work with someone who can help personalize your eating plan based on your goals,” she says.

If you are looking to lose weight and are experiencing side effects from keto, there are other approaches you can take to both lose weight and feel better while doing it, such as the Mediterranean diet or intermittent fasting.

The Takeaway

  • Some individuals may experience hair loss when following a ketogenic diet due to insufficient calorie intake, reduced protein levels, or rapid weight loss, impacting hair growth or causing stress to the body.
  • Nutritional imbalances, such as a potential biotin deficiency, can occur on the keto diet, but more research is necessary to draw firm conclusions about its effects on hair health.
  • To prevent hair loss while on keto, consider taking a multivitamin to address potential nutritional gaps and include biotin-rich and protein-rich foods like eggs and salmon in your diet.
  • If you notice hair loss that seems concerning or isn’t resolving or need more support with dieting, consult a registered dietitian nutritionist, as they can offer personalized dietary recommendations or suggest alternative weight management strategies.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Ketosis. Cleveland Clinic. August 15, 2022.
  2. Schutz Y et al. Low-Carbohydrate Ketogenic Diets in Body Weight Control: A Recurrent Plaguing Issue of Fad Diets? Obesity Reviews. January 20, 2021.
  3. Murphrey MB et al. Anatomy, Hair. StatPearls. August 14, 2023.
  4. Hughes EC et al. Telogen Effluvium. StatPearls. May 1, 2024.
  5. Biotin. Office of Dietary Supplements. January 15, 2021.
  6. Yuasa M et al. Consumption of a Low-Carbohydrate and High-Fat Diet (the Ketogenic Diet) Exaggerates Biotin Deficiency in Mice. Nutrition. October 2013.
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Reyna Franco, RDN

Medical Reviewer
Member of American College of Lifestyle Medicine

Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American College of Lifestyle Medicine and has a master's degree in nutrition and exercise physiology from Columbia University.

In her private practice, she provides medical nutrition therapy for weight management, sports nutrition, diabetes, cardiac disease, renal disease, gastrointestinal disorders, cancer, food allergies, eating disorders, and childhood nutrition. To serve her diverse patients, she demonstrates cultural sensitivity and knowledge of customary food practices. She applies the tenets of lifestyle medicine to reduce the risk of chronic disease and improve health outcomes for her patients.

Franco is also a corporate wellness consultant who conducts wellness counseling and seminars for organizations of every size. She taught sports nutrition to medical students at the Albert Einstein College of Medicine, taught life cycle nutrition and nutrition counseling to undergraduate students at LaGuardia Community College, and precepts nutrition students and interns. She created the sports nutrition rotation for the New York Distance Dietetic Internship program.

She is the chair of the American College of Lifestyle Medicine's Registered Dietitian-Nutritionist Member Interest Group. She is also the treasurer and secretary of the New York State Academy of Nutrition and Dietetics, having previously served in many other leadership roles for the organization, including as past president, awards committee chair, and grant committee chair, among others. She is active in the local Greater New York Dietetic Association and Long Island Academy of Nutrition and Dietetics, too.

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Jessica Migala

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Jessica Migala is a freelance writer with over 15 years of experience, specializing in health, nutrition, fitness, and beauty. She has written extensively about vision care, diabetes, dermatology, gastrointestinal health, cardiovascular health, cancer, pregnancy, and gynecology. She was previously an assistant editor at Prevention where she wrote monthly science-based beauty news items and feature stories.

She has contributed to more than 40 print and digital publications, including Cosmopolitan, O:The Oprah Magazine, Real Simple, Woman’s Day, Women’s Health, Fitness, Family Circle, Health, Prevention, Self, VICE, and more. Migala lives in the Chicago suburbs with her husband, two young boys, rescue beagle, and 15 fish. When not reporting, she likes running, bike rides, and a glass of wine (in moderation, of course).

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