Does sugar cause hair loss? The occasional brownie or ice cream sundae won’t impact your hair, but a diet consistently high in sugar may take a toll on your hairline over time
Does sugar cause hair loss? The occasional brownie or ice cream sundae won’t impact your hair, but a diet consistently high in sugar may take a toll on your hairline over time. Though sugar itself isn’t a direct cause of hair loss or thinning hair, research suggests it can contribute to certain hair loss-related conditions, which we’ll cover below.
Here’s everything you need to know about the connection between sugar and hair loss.
Don’t worry. You won’t start losing hair after a few trips to the dessert table. Eating sugar isn’t a direct cause of hair loss — but excessive sugar consumption can contribute to certain conditions that affect hair growth.
A recent study looked at the link between sugar-sweetened beverage consumption and male pattern hair loss in 1,951 young Chinese men aged 18 to 45. Researchers found a connection between high intake of sugary beverages and an increased risk of male pattern baldness (androgenic alopecia). Still, more research is needed to prove that the sugar specifically is to blame.
The relationship between sugar consumption and hair loss isn’t black-and-white. Next, we’ll dive into the various ways sugar may affect hair health.
Research shows that consuming a lot of added sugar in foods can lead to nutrient deficiencies. There are a few ways that can happen. Most obviously, if you’re eating a lot of sugary snacks, you may not have an interest or appetite for more nutritious foods. Excessive sugar intake can also make it harder for your body to absorb other nutrients. This means even if you’re eating a varied diet, your hair follicles may not be getting the nutrients they need for healthy hair growth.
Nutrients like biotin, zinc, iron, and vitamins A, C, and E are essential for overall hair health and growth. But before you buy supplements, remember that the American Academy of Dermatology recommends avoiding hair growth supplements unless you have a true deficiency (a quick blood test from your doctor can determine this).
When you eat sugar, your body produces the hormone insulin to regulate blood sugar levels. And insulin resistance may play a role in male pattern baldness.
Insulin resistance happens when cells stop responding to insulin. It’s a factor in type 2 diabetes, often developing before the condition itself. Research has found that men with male pattern baldness have higher rates of insulin resistance.
You can learn more in our guide to diabetes and hair loss.
Elevated blood sugar is one factor of metabolic syndrome, a group of conditions that are separate but generally happen together and raise the risk of heart disease, stroke, and type 2 diabetes.
One study in the Indian Journal of Dermatology also found a link between having metabolic syndrome and early onset male pattern hair loss.
Your sugar intake doesn’t just influence insulin. Interestingly, some research has found that sugar can blunt the body’s reactivity to cortisol (AKA the stress hormone) after a stressful event — which is when you actually want cortisol in action.
Research also shows that a diet high in sugar can elevate cortisol levels in the long term, especially when compared to a diet rich in whole grains, fruits, vegetables, and polyunsaturated fats. Chronically high cortisol levels put hair in an extended resting, or telogen, phase of the hair growth cycle, which slows growth and can cause hair loss.
Does sugar increase DHT? Dihydrotestosterone (DHT), a hormone largely responsible for male pattern baldness, comes from testosterone. A recent review of research on male fertility found that high-sugar diets can actually lower testosterone levels. But, more research is needed on the link between sugar and DHT.
Inflammation contributes to certain types of hair loss, including folliculitis decalvans, alopecia areata, and cicatricial alopecia (scarring hair loss). Even if you don’t have a medical condition, inflammation of the scalp can weaken hair follicles, making them more susceptible to shedding.
Research shows that excessive sugar intake can lead to chronic inflammation in the body, which can influence hair health and slow hair growth.
Whether or not you’re losing hair, eating less sugar is never a bad idea. There’s a strong link between diets high in sugar and chronic inflammation, which plays a role in heart disease, lung disease, acne, type 2 diabetes, and more. According to the American Heart Association, men should consume a maximum of 36 grams of added sugar per day.
Here are some tips to curb your sugar intake:
Look at food labels. You may be shocked by how much sugar is in certain products. For example, there can be as much as 32 grams of sugar in a 20-ounce sports drink and as much as 45 grams in certain low-fat yogurts.
Switch to natural sweeteners. Try alternate sweeteners like monk fruit sweetener or stevia.
Prioritize sleep. Research shows that a lack of sleep can cause sugar cravings.
Bake with less sugar. You can reduce the amount of sugar in most baked goods recipes without altering the result, and you probably won’t even notice a difference.
Be mindful of sugary drinks: Many drinks (alcohol included) pack a ton of sugar. Whenever possible, opt for water and unsweetened beverages like herbal iced teas. For alcohol, clear spirits tend to be lower in sugar and you can mix them with sparkling water and fresh fruit.
Choose complex carbohydrates. Simple carbs (like sweets and other white flour products) quickly turn to glucose in the body. Instead, try to eat whole grains and fresh fruits whenever possible. It takes longer for your body to digest complex carbs, causing a more gradual rise in blood sugar levels.
Is the teaspoon of sugar in your morning coffee going to make you go bald? It’s unlikely. But sugar definitely won’t kickstart hair growth. Eating and drinking too much sugar can have health impacts that negatively influence your hairline.
Let’s recap the connection between sugar and hair loss:
Sugar doesn't directly cause hair loss but can contribute to health conditions. Insulin resistance, hormonal imbalances, nutrient deficiencies, and chronic inflammation can all negatively impact hair growth.
High sugar intake may be linked to male pattern baldness. There’s a link between high sugar consumption and conditions like insulin resistance and metabolic syndrome, though more research is needed here.
Limiting your sugar intake can benefit more than your hair health. It can help prevent diabetes, inflammation, and heart disease.
For more information about how certain ingredients influence hair growth, check out our guides to caffeine and hair loss and black tea for hair.
And if you’re ready to learn more about hair loss treatment options, like minoxidil and finasteride, start a free consultation with a Hims-affiliated healthcare provider today.
Hims & Hers has strict sourcing guidelines to ensure our content is accurate and current. We rely on peer-reviewed studies, academic research institutions, and medical associations. We strive to use primary sources and refrain from using tertiary references. See a mistake? Let us know at [email protected]!
*All images feature a model portrayal
(unless otherwise noted).