The Ascent of Intermittent Fasting
Intermittent fasting has become quite the diet trend in recent years, vastly expanding from a small practice to full on mainstream. The idea behind IT is a straightforward one: cycle between periods of eating and fasting. Some of the most popular methods entail fasting for 16 or 8 hours each day, or even doing 24-hour fasts once or twice a week, restricting calories for two days a week, or fasting for 16 hours a day while eating only during the other 8 hours.
Intermittent fasting supporters cite benefits including better insulin sensitivity, improved cardiovascular health, and increased autophagy (the body’s process of cleaning out damaged cells). Weight loss! More energy! For many people, it sounds like a near-perfect recipe for better health. But as with any new way of life, it’s worth examining both the upsides and potential downsides.
Closer Look: How Fasting Could Affect Your Hair Growth
Recent research from Westlake University in Zhejiang, China — albeit on that old relative the mouse — has possibly discovered an unwelcome side effect of intermittent fasting: stunted hair growth. In a study originally done in mice, scientists found that while alternate-day fasting did help improve metabolic health, it also seemed to hinder the production of new hair.
The Study at a Glance
In the study, mice were put on various feeding schedules. One group was allowed to eat regularly whenever it chose, while another group was fed according to the same sort of intermittent fasting regimen followed by many humans. The researchers shaved the mice to track hair regrowth over time. The results were clear: After about 30 days, mice on a normal diet had regrown nearly all their hair, while the temporary-fasting mice had achieved only partial regrowth after 96 days.
Such a long delay in hair regrowth could imply that fasting can trigger a stress response in hair follicle stem cells (HFSCs)— the cells that promote hair growth. Instead, the study suggested that longer fasts could turn on the adrenal glands, causing them to secrete more stress hormones like cortisol that might inhibit the normal cycle of hair growth and regeneration.
Mechanisms Underlying These Phenomena
Transition to an alternative energy source and oxidative stress
Normally, hair follicle stem cells need to consume more glucose, a simple sugar, as an additional energy source, in order to proliferate quickly and regenerate tissue. But during a fast, the body changes gears, using glucose from the liver to fuel the brain. This metabolic change causes the release of fatty acids in the blood. However, HFSCs’ ability to metabolize these fatty acids is not so great. This imbalance can cause oxidative stress in the cells – a condition in which reactive oxygen species overwhelm the body’s ability to clear them and damage the cells. This oxidative stress is thought to play a pivotal role in the retardation of hair regeneration that is apparent.
Hormonal Changes
Intermittent fasting may also disrupt hormone levels. When in a fasted state, cortisol (the stress hormone) also rises. Cortisol is important to regulate stress but high levels over the long term can affect the body in a number of different ways including the hair growth cycle. High cortisol can drive hair follicles into a long resting (telogen) phase, allowing them to fall out and slowing down the production of new hair.
Nutritional Deficiencies
Some fasting regimens and especially absolutely fasting can be accompanied by not completely balanced nutrients intake. Hair health is influenced by a variety of vitamins and nutrients—specifically iron, zinc, biotin, folate, and vitamin D—and when those are missing and follicles don’t receive the building blocks they need to make new hair, you’ll experience thinning over time.
What This Means for Human Hair
Although the initial study was done in mice, a second study on 49 healthy young adults offered some hints of what might be happening in humans. The group of participants who fasted for 18 hours per day had 18 per cent less hair growth compared to those who ate at their regular times. While the effect on humans seems less pronounced than in mice, these findings will make you pause and consider how intermittent fasting could influence your hair’s health.
Expert Perspectives
Dr. Brendan Camp, board-certified dermatologist, explains that the metabolic changes that occur when you fast could put stress on hair follicles, resulting in slow hair growth. “This effect is potentially attributable to oxidative stress developed when your body moves from consuming glucose as fuel to burning fat,” he explains. But as he also points out, such transformations are likely to differ drastically from person to person, depending on overall metabolic rates and health.
Other experts have noted that some people experience anecdotally increased hair thinning or shedding after beginning intermittent fasting, but these side effects may be short-term. In most cases, the body adjusts to the new eating pattern and hair grows back to normal when overall nutrition is restored.
Pros and Cons to Consider
However, because of the vogue of intermittent fasting and its health benefits, it’s a good idea to not outright discard it based on these findings. Rather than fearing the unknown, knowing what could go wrong will allow you to take precautions in order to continue benefiting from fasting without your hair bearing the brunt.
Emphasize a Diet Loaded With Nutrients
One of the easiest things you can do to prevent potential negative effects of intermittent fasting on your hair is to make sure your eating window is packed with nutrient-dense foods. Focus on incorporating:
- Proteins: Hair is made of protein building blocks (amino acids). Add high-quality proteins, such as lean meats, legumes and dairy.
- Vitamins and Minerals: Make certain you’re getting a healthy dose of iron, zinc, biotin, folate, and vitamin D in your diet, which can be found in dark, leafy greens, nuts, seeds, and fortified foods.
- Good Fats: Avocado, olive oil, and oily fish are not just good for overall health but can also help with a healthy scalp.
Consider Antioxidant Support
Since oxidative stress plays a major role in the inhibitory effects of fasting on hair follicle function, antioxidants may have beneficial effects. Application of such topicals or dietary sources of vitamin E and other antioxidant may contribute towards neutralizing the detrimental effect of free radicals and promoting good hair growth.
Monitor Your Body’s Signals
Everyone reacts differently to intermittent fasting. It is important to listen to your body and see for yourself if you are feeling different — if you feel you have more energy, whether your general health has improved, or how your hair is faring. But if you are doing something unusual (like random 4 day fasts, or unusual combining of IF with other things), and then you start losing hair, seriously perhaps take a step back and amend your fasting routine, reintroduce normal eating and/or talk to a doctor who can help you decide what you’re doing wrong.
Manage Stress Effectively
If nothing else, the effect of some types of intermittent fasting can be to raise your cortisol levels. Practices like yoga, meditation, or basic breathing exercises are known to lower stress and impact your stress hormones, keeping them in check to avoid trouble with hair growth.
A New Approach To Health And Hair
When looking at any diet plan, it’s also necessary to consider the body as a whole. The advantages of fasting- from improved metabolic health, to weight loss and even cellular repair- are well documented. However, such advantages need to be weighed against the potential adverse effects on hair and general health.
For many people, the answer may be a more moderate form of fasting. HST Instead of doing an extreme protocol, you could just shorten your periods of fasting or time your eating so you can get maximum nutrient absorption. Little changes, like eating a balanced diet and drinking plenty of water throughout the day, can also play a big role.
The Larger Issue: It’s About More Than Hair
It’s important to keep in mind that hair loss or thinning can be the result of a number of factors outside of diet and fasting. Inherent genetics, environmental stressors and underlying medical conditions, and even the way you treat your hair all contribute to its overall health. So while intermittent fasting may play a role in some people’s decreased rate of hair growth, it is seldom the sole cause of hair loss.
Indeed, experts also point out that temporary hair loss, a condition called telogen effluvium, can result from a number of stressful events — a physical ailment, emotional stress or a sudden change in diet. Often, upon resolution of the inciting event, hair regrows in its normal pattern.
How to Customize Intermittent Fasting to Your Specific Needs
If you are thinking about intermittent fasting and are worried about what it might mean for your hair, one key is individualization. Speaking with a doctor or a nutritionist will allow you to create a fasting plan that is suitable for your metabolism as well as your hair. Here are some practical tips:
- Be Slow: If you’re a new IFer, the more successful approach is to start out slow versus suddenly changing your eating routine.
- Healthy eating window: Play around with the length of your fasting to see what feels right for your body. Others may experience the benefits of IF without the downsides from a shorter fasting window.
- Supplement Wisely: Think about taking supplements if there are nutrients you simply can’t fit into your eating window. But as always, be sure to speak with a pro before reaching for any supplements.
- Track Your Results: Record what you are eating, your hair care regimen and your energy. This log can help you see trends and make educated changes if you need to.
Future Research: Overview of Research Gaps
Although this new study provides some insights into how intermittent fasting could affect hair growth — and helps clear up some of the conflicting science on the topic — it’s worth noting that the science still has a whole lot further to go. The human body is extremely resilient and versatile, and the impact of intermittent fasting for hair could depend on the person. Larger, long-term studies would be necessary to fully comprehend the potential implications and to establish guidelines for how people can enjoy the benefits of IF without sacrificing their hair health.
Final Thoughts
The health benefits of intermittent fasting Although originally considered a fad diet, intermittent fasting is now being fêted by more than just fashionistas for its benefits, which range from improved metabolic function to increased weight management. But as with any diet of deprivation, it’s important to stay vigilant regarding potential side effects — especially when it comes to something as personal and visible as hair. Westlake University’s work and subsequent work on the human gut serve as a timely reminder that what might be healthy for one aspect of our well-being can have unintended consequences on another.
By being mindful and well-informed—making good nutrition the priority, including antioxidants, managing stress, and personalizing your fasting program—you can enjoy intermittent fasting with all the healthy hair to boot. Of course, in the end, you want to live a life that has each and every one of your parts, whether from your metabolism to your hair follicles, flourishing.
As with any area of nutrition, in listening to our bodies we can only gain. If you’re noticing changes that you don’t want, definitely speak with a professional. At the right balance, you can reap the amazing benefits of intermittent fasting without compromising your hair’s health.
When you know the science of intermittent fasting and what its effects might be on hair growth, you can make decisions that support your overall health as you strive to lose weight. But don’t forget — while the right products or treatments contribute, healthy hair also means nourishing your body from the inside out. Whether you decide to adopt one of the versions of intermittent fasting intact, tweak it, mix and match, or take an altogether different tack to food, your health journey is entirely your own — but it should be educated and above all, sustainable.
Here’s to finding the right mix for a healthier you — inside and out.
FAQs
Does intermittent fasting really affect hair growth?
Emerging research suggests that intermittent fasting could slow down hair growth by affecting hormone levels and nutrient availability, especially in extreme or prolonged fasting protocols.
Is hair loss from intermittent fasting permanent?
In most cases, no. Hair loss caused by temporary stress or nutrient deficiency usually reverses once the cause is addressed and the body rebalances.
How can I protect my hair while doing intermittent fasting?
Ensure you consume a nutrient-rich diet during your eating window, manage stress, hydrate well, and consult a health professional if hair thinning persists.
Can supplements help prevent hair loss while fasting?
Yes, taking supplements like biotin, iron, and vitamin D during IF can help, but always consult your doctor before starting any supplements.
Are there safer ways to do intermittent fasting?
Yes, consider shorter fasting windows (12–14 hours), start slow, and focus on balance rather than extremes to avoid negative side effects including hair loss.
Reference Article
Hair growth could slow down with this popular diet plan, study reveals
Does Intermittent Fasting Affect Hair Loss
Intermittent fasting’s side effect is shocking; study says it causes balding
Intermittent fasting may lead to hair loss, says Chinese stud
