Find all the answers in this article!
Intermittent fasting has gained popularity as an effective strategy for weight loss and metabolic health improvement. However, many people report a concerning side effect: hair loss. But does intermittent fasting really interfere with hair health? Learn how this practice can impact your hair and what you should do to minimize any negative effects.
What Is Intermittent Fasting and How Does It Work?
Intermittent fasting alternates periods of eating with fasting periods. For intermittent fasting purposes, fasting begins after 12 hours without eating. The most common protocols range from 12 to 20 hours of fasting, depending on individual goals.
General Health Benefits of Intermittent Fasting:
- Improves insulin sensitivity
- Reduces inflammation
- Enhances cellular longevity
- Lowers the risk of metabolic diseases
- Helps with weight control
Most Common Types of Intermittent Fasting:
- 12/12: 12 hours fasting and 12 hours eating. Easy to implement and can improve digestion and metabolism.
- 14/10: 14 hours fasting and a 10-hour eating window. Enhances fat burning and stimulates autophagy.
- 16/8: 16 hours fasting and 8 hours eating. Improves insulin sensitivity, supports fat loss, and has metabolic benefits.
- 18/6: 18 hours fasting and 6 hours eating. Boosts fat burning and autophagy effects.
- 20/4: 20 hours fasting and 4 hours eating. Maximizes fat oxidation and metabolic flexibility.
- 24-hour fasting: Eating only one meal a day (OMAD – One Meal A Day), improving insulin sensitivity and promoting greater muscle regeneration.
- 48 to 72-hour fasting: Prolonged fasting increases growth hormone production and improves insulin resistance. Should be done under supervision.
Can Intermittent Fasting Cause Hair Loss?
Although intermittent fasting offers several health benefits, if not done correctly, it can impact hair health.
Nutritional Factors Influencing Hair Loss During Fasting:
- Deficiency in essential nutrients: Vitamins like biotin, iron, zinc, and B-complex vitamins are crucial for hair growth.
- Low caloric intake: Excessive food restriction can lead to telogen effluvium (temporary hair shedding).
- Metabolic stress: Sudden metabolic changes can affect the hair growth cycle.
- Hormonal imbalances: Dietary restrictions may alter hormone levels, impacting hair health.
How to Prevent Hair Loss During Intermittent Fasting?
To prevent hair loss while practicing intermittent fasting, ensure you provide your body with essential nutrients for maintaining healthy hair. Include:
- High-quality proteins: Fish, eggs, lean meats, and legumes.
- Iron: Red meat, spinach, and lentils.
- Zinc: Nuts, pumpkin seeds, and oysters.
- B-complex vitamins: Whole grains, dairy products, and leafy green vegetables.
- Omega-3 fatty acids: Fatty fish and chia seeds.
What to Do If You Notice Hair Loss While Fasting?
If you experience unusual hair loss while practicing intermittent fasting, take immediate action by seeking medical advice. A hair diagnostic test is crucial to identifying the cause and addressing it properly.
When Should You See a Hair Health Specialist?
- Excessive hair shedding when combing or washing
- Noticeable hair volume reduction
- Visible thinning or bald spots on the scalp
- Persistent itching or excessive scalp flaking
Recommended Hair Treatments to Combat Hair Loss
Medical options and advanced therapies available at Insparya Group:
- PRP Therapy (Platelet-Rich Plasma): Stimulates hair regeneration and strengthens healthy hair growth.
- Hair Mesotherapy: Delivers vitamins, minerals, and amino acids directly to the scalp to nourish and strengthen hair.
- Hair Transplant: For those experiencing severe and permanent hair loss, a hair transplant is the only definitive solution to combat baldness.
Myths & Truths About Intermittent Fasting and Hair Loss
Does intermittent fasting affect everyone the same way?
Myth! The impact of intermittent fasting varies from person to person, depending on overall health, diet, and metabolism.
Is fasting-related hair loss reversible?
Truth! By correcting dietary imbalances and using proper treatments, hair loss can be reversed.
“Intermittent fasting can be a beneficial health strategy when done correctly. However, nutrient deficiencies and metabolic stress can significantly impact hair health. To prevent this, maintain a balanced diet, prioritize essential nutrients, follow proper hair care routines, and seek medical assistance if necessary.” – Dr. Carlos Portinha, Chief Clinical Officer of Insparya Group.
If you’re practicing intermittent fasting and noticing increased hair loss, book your consultation with a medical hair diagnosis at an Insparya Group clinic to find a personalized solution for your case.
