Can exercise cause hair loss? The truth about fitness, hormones, and scalp health

Can exercise cause hair loss?

The simple answer is that no studies have conclusively found that exercise causes hair loss.

That said, a 2017 Korean observational study on hair loss and exercise did find that people with androgenetic alopecia exercised more frequently (most commonly low-intensity exercise) than the general population. 

However, this doesn’t prove that exercise causes hair loss. Indeed, the dermatologist behind The Hairy Pill, Professor Rod Sinclair, told Coach that baldness ultimately comes down to genetics.

While exercise doesn’t directly cause hair loss, certain lifestyle factors associated with it can influence shedding. Intense workouts, for instance, can elevate cortisol and DHT levels. These are two hormones that are known to affect the stages of hair growth.

Overtraining, skipping meals or following restrictive diets can also prevent your body from receiving the nutrients it needs to maintain strong, healthy hair. In some cases, excess sweat or friction from helmets and tight headwear can also irritate the scalp. This can lead to breakage or temporary hair loss.

Let’s take a look at how different types and intensities of exercise may indirectly impact the scalp and hair:

What happens to your body during exercise that may cause hair loss?

To truly understand the connection between exercise and hair loss, we need to examine what happens in your body when you’re working out. Specifically, what role does exercise play in increasing hormones or oxidative stress, which may be affecting hair?

Hormones and hair loss

Let’s start with why people have made connections between exercise, hormones, and hair loss.

It begins with androgens. We commonly think of androgens as male sex hormones (despite the fact that they’re found in both men and women). Working out temporarily increases androgens, particularly testosterone, in your body.

This is notable because testosterone can be converted into another hormone called dihydrotestosterone (DHT). Once changed, it can shrink hair follicles and make it more difficult for hair to grow.

Then there’s cortisol.

A 2021 study from the University of North Carolina found the body is flooded with cortisol shortly after vigorous exercise. This stress hormone can indeed affect the function of hair follicles. It can also regulate the hair growth cycle. However, taking that information and saying that going to the gym increases certain hormones and causes hair loss is an oversimplification.

This 2015 study from the London Metropolitan University examined the long-term effects of doing a significant amount of exercise. It concluded that regular physical activities don’t consistently cause higher cortisol or testosterone levels.

Even if you did get temporary hits of hormones from exercise, that doesn’t mean you’ll end up with ‘testosterone baldness’ or hair loss. Increases in testosterone and DHT are just one part of the picture. A much bigger part is genetics.

Your genes determine how your hair follicles respond to changes in hormonal levels. Therefore, if you have a genetic sensitivity to DHT, you may experience more hair loss, regardless of how much you work out.

Oxidative stress and hair loss

Exercising can generate oxidative stress. This may result in an increase in the amount of DHT that enters the cells of your hair follicles (dermal papillary cells).

The researchers of the 2017 Korean study suggested there may be a link between hair loss and this exercise-induced increase in oxidative stress.

They ultimately concluded that there’s no one and only answer and that oxidative stress may simply be one of many possible explanations influencing the occurrence of alopecia.

What causes of hair loss are indirectly linked to exercise?

It’s widely acknowledged that exercise is beneficial for your overall health. However, certain habits or conditions associated with physical activity can indirectly contribute to hair thinning or shedding.

These factors often relate to how your body manages stress and nutrients, as well as how you manage your scalp care during and after workouts. They include the following:

1. Overtraining and physical stress

Excessive training, especially long-distance running or high-intensity workouts, can elevate cortisol and DHT levels. Such hormonal shifts can shorten the natural hair growth cycle. They can also trigger temporary hair loss. 

Athletes who push past their recovery limits may also experience chronic fatigue. This condition is known to impact hair strength and density.

2. Nutritional deficiencies

Following a restrictive diet or having an insufficient intake of protein can lead to a deficiency in the nutrients needed for hair repair.

Low iron, zinc, or vitamin D levels are common in men and women who exercise frequently and are affected by hair loss.

3. Scalp hygiene

Sweat, oil, and bacteria can build up after training sessions. This condition is often exacerbated by intensive exercise, such as what you get with spin or hot yoga classes.

If you don’t wash your hair properly, this buildup can inflame hair follicles. Over time, it can contribute to irritation and hair falling out. 

4. Hairstyles

Tight hairstyles, including braids and ponytails, or wearing caps can stress your follicles. This is especially the case during running or weight training.

Eventually, this tension can lead to traction-related hair loss caused by the repeated pulling on it.

How exercise supports healthy hair growth

Rather than resulting in hair loss, regular exercise can actually benefit the health of your scalp and follicles.

According to another study, individuals who performed regular aerobic activity or exercised for more than 60 minutes per session showed a delay in the progression of androgenetic alopecia (AGA). Some even demonstrated an improvement in their symptoms.

This link between physical activity and hair health reflects how consistent movement can provide the following benefits:

• Reduced stress: Exercise helps regulate your cortisol levels. Cortisol is a hormone with links to stress-related hair thinning and hair loss.
  
• Improved circulation: By increasing your blood circulation, working out ensures your scalp receives the oxygen and nutrients it needs for stronger hair roots.
  
• Better overall health: Regular workouts and a balanced diet help your body and hair maintain healthy growth cycles.

The top 9 concerns about exercise, gyms, and hair loss

Despite the evidence discrediting the notion that exercise causes hair loss, concerns persist in some quarters.

Let’s take this opportunity to put some of these to bed once and for all.

Concern #1: Can running cause hair loss?

Running itself doesn’t cause hair loss. However, overtraining or insufficient rest between sessions may contribute to it. Both can raise stress hormones, which can affect the stages of hair growth.

There are several ways to prevent hair thinning caused by physical strain. They include staying well-hydrated, eating a healthy diet, and ensuring you take full recovery days.

Concern #2: Can swimming cause hair loss?

While swimming doesn’t directly damage follicles, exposure to chlorine or saltwater can dry out the scalp and weaken hair strands. Over time, this may lead to scalp irritation that can cause breakage or hair loss. 

To reduce the risk of this happening, always rinse your hair before and after swimming. It’s also recommended to use protective oils and wear a swim cap.

Concern #3: Can pre-workout supplements cause hair loss?

Some workout supplements contain stimulants or ingredients that may influence DHT levels. They’re linked to male pattern baldness.

However, most pre-workout supplements are safe when used responsibly. But to reduce any potential impact on natural hair growth, it wouldn’t hurt to check the ingredient list. You should also make a point of staying well-hydrated and following a balanced diet.

Concern #4: Can weightlifting or bodybuilding cause hair loss?

There’s no credible research that suggests a connection between bodybuilding and hair loss.

The level of testosterone in the body does increase temporarily after endurance and resistance exercise (such as weight lifting). But it’s unlikely that those short-term spikes have any long-term effects on hair loss.

Concern #5: Do steroids cause baldness?

Athletes can be tempted to try performance-enhancing drugs (PEDs), such as anabolic steroids, because they can help build muscle mass, increase alertness, and boost recovery times.

Anabolic steroids are made from testosterone and are approved for some medical uses, but they’re not approved for performance enhancement. Plus, hair loss is actually listed as an adverse effect of anabolic steroids.

Concern #6: Does creatine make you lose hair?

Creatine is popular among athletes for its perceived benefits in building muscle. Many individuals take creatine supplements before a workout to boost their energy, enhance performance and expedite recovery time.

When you look at the limited research, there’s little evidence to suggest there’s any such thing as creatine hair loss.

Concern #7: Does whey protein powder cause hair loss?

Currently, there’s no definitive evidence to confirm that whey protein causes hair loss, but it may affect those who already have some degree of hair loss.

A 2017 study found that whey protein isolate supplements can accelerate hair loss in males who are experiencing some degree of androgenetic alopecia. This condition is more commonly known as hereditary male pattern baldness.

Concern #8: Is there a link between keto and hair loss?

The low-carb, high-fat keto diet is popular around the world. However, evidence suggests that it may cause side effects, including hair loss or thinning of hair.

As keto is so restrictive, it can deprive your body of the vitamins, minerals, protein and calories it needs to support hair growth. It can also trigger a type of stress-induced hair loss called telogen effluvium.

Concern #9: Can intense cardio cause hair loss?

According to the results of a study by the Yonsei University Wonju College of Medicine, there’s no link between high-intensity or even moderate-intensity exercise and hair loss.

How to minimise hair loss from exercise

For those who exercise regularly, certain workout-related habits can increase stress on your scalp and follicles and trigger hair loss.

Here’s what you can do to minimise the chances of this happening to you.

During and after workouts 

Sweat, oil and bacteria can build up on the scalp during training sessions, especially if you’re working out in a hot or humid environment.

Washing your hair thoroughly after a workout helps remove this buildup. It also prevents clogged follicles and inflammation that may contribute to hair shedding. 

Additionally, staying hydrated is a good way to promote blood flow. Doing so ensures that oxygen and nutrients reach the scalp where they’re needed most.

If you wear your hair up whilst exercising, it’s better to opt for a loose style and soft ties. Tight ponytails, braids or caps can strain the follicles. This can cause traction-related hair loss over time.

Diet and nutrition

What you eat directly affects your hair’s strength and lustre. If you want great hair, eating a balanced diet rich in protein, iron, zinc and omega-3 fatty acids is essential. A healthy diet supports healthy growth and reduces the risk of hair loss in women and men.

If you’re following a strict diet, such as keto, or an intense workout regimen, you may be susceptible to nutritional deficiencies.

You can consider using supplements to help fill any nutritional gaps and maintain the strength and resilience of your natural hair. However, before you do, it’s advisable to consult a healthcare professional or a medical clinic.

Overtraining and stress management

Training too often without giving yourself enough time to recover can elevate cortisol and DHT levels, which can impact the density and overall quality of your hair.

It’s important to allow for rest days between intense sessions. It helps to keep your hormones stable, and it supports your overall long-term growth.

Activities such as yoga, walking, and meditation reduce stress levels and maintain the body’s natural balance. Both are important factors in preventing hair thinning from overexertion.

General tips

Getting seven to nine hours of good-quality sleep per night is vital for everyone. It allows the body to perform cell and tissue repair and regulate hormones, and both are integral to stopping hair loss.

Experts also recommend you avoid using steroids or unverified workout supplements. Some can lead to hair loss by altering the hormones associated with male hair loss or female pattern thinning.

What to do if you’re concerned about hair loss from exercising

If you exercise regularly and have noticed more shedding or changes in your hair texture, it’s worth seeking professional guidance. A proper diagnosis can help determine whether your hair loss is caused by hormones, stress or other underlying factors.

“Many people blame their gym habits for their hair changes. But the real cause may actually be hormonal or nutritional. That’s why it’s important to consult with a medical professional if you have any concerns. It’s the best way to get clarity and start treatment early,” advises Jonathan Stiebel, co-founder of The Hairy Pill.

If you do consult with a hair specialist or medical professional, they’ll be able to identify the exact cause of your hair loss. You’ll also get advice on the best ways to counter it.

Looking to get treatment for your hair loss?

The Hairy Pill is an Australian hair loss and thinning treatment made just for you. It uses patented underlying technology, which has been rigorously researched and clinically tested.

The specific treatment you get will depend on your needs. However, it may contain clinically proven actives that treat hair loss at its roots, along with a blend of vitamins, essential elements, and amino acids specifically designed for your health.

As part of the process, you’ll also have regular consultations with our partner doctors. To learn more about it, check out our posts on men’s hair loss treatment and women’s hair loss treatment.

FAQs

Is it true that exercise stops hair loss?

Engaging in regular physical activity can help regulate your hormones, improve blood circulation, and enhance your overall health. When combined with a balanced diet, it can help improve scalp condition and slow thinning over time.

Can swimming cause hair loss?

Swimming doesn’t directly damage follicles, but regular exposure to chlorine and saltwater can weaken the strands of your hair and dry out your scalp. 

If you rinse your hair before and after swimming and apply protective oils, you’ll find it much easier to maintain healthy hair and reduce breakage.

Can running cause hair loss?

Running can improve your circulation and heart health, which can benefit your hair follicles.

However, problems arise when you undertake excessive training or maintain a poor diet. Both can trigger hormonal changes or nutrient depletion. 

Additionally, overtraining can elevate your cortisol levels. This is one of the key causes of hair loss related to stress.

Does lifting weights cause hair loss?

Weight training doesn’t inherently cause shedding. That said, some individuals may notice changes in their DHT levels due to the presence of muscle-building hormones.

This can contribute to male pattern baldness or other types of hair loss for individuals who are genetically predisposed to the condition.

Can water cause hair loss?

It potentially can. Hard or chlorinated water can affect the scalp barrier, particularly if you wash your hair frequently after workouts. However, you can help protect your natural hair by filtering shower water and using gentle shampoos.