Does Sugar Cause Hair Loss? What Science Says

When we think of sugar, we picture cavities, weight gain, or that irresistible craving that sends you tiptoeing to the fridge at midnight. What rarely comes to mind is its connection to your hair.

That may sound odd, but sugar’s impact runs deeper than just your skin or waistline. It can quietly influence what’s growing (or thinning) on your scalp, and a growing body of research backs that up.

In this article, I’ll walk you through what science actually says about sugar’s role in hair health, the mechanisms that link the two, and the habits you can start changing today to keep your hair strong and balanced.

Does Too Much Sugar Cause Hair Loss?

Eating too much sugar can contribute to hair loss over time. A high-sugar diet, especially one filled with processed snacks, sweetened drinks, and refined carbs, triggers several biological responses that harm your scalp, weaken follicles, and disrupt your natural hair growth cycle.

One of the most concerning responses? Insulin resistance, a condition where your cells stop responding efficiently to insulin. A 2014 case-control study found that men with androgenetic alopecia had significantly higher fasting insulin levels and greater insulin resistance compared to those without hair loss.

We’ll dive deeper into this later, along with other ways excessive sugar consumption can affect your hair.

How Much Sugar Consumption is Too Much?

The American Heart Association (AHA) recommends limiting added sugar to no more than 6 teaspoons (about 25 grams) per day for women and 9 teaspoons (about 36 grams) for men.

That doesn’t sound like much until you realize that just one 12-oz can of Coke has roughly 39 grams. That’s already over the daily limit! Just imagine stirring 10 teaspoons of sugar into a single glass of water.

What’s more concerning is that, according to the same AHA report, the average American consumes about 17 teaspoons of added sugar per day—nearly triple the recommended amount for women.

Perhaps that’s our cue to take a closer look at our diets and notice where all that sugar might be sneaking in. Because sometimes, it’s hiding in foods you wouldn’t even expect.

Sugary Foods That May Lead to Hair Loss

So far, we’ve established that when it comes to the link between sugar and hair loss, the real issue isn’t one specific type of sugary food but how much of it you’re consuming throughout the day.

Still, it’s important to know the different types of sugar and the foods they often hide in, since this makes it easier to overconsume without even realizing it.

According to the Cleveland Clinic, the best sources of sugar come from fresh or frozen fruits, while the ones to limit are naturally added sugars, refined sugars, and artificial sweeteners, mainly because of their metabolic impact and lack of nutritional value.

Sugar From Fresh or Frozen Fruit

If you’re going to have sugar, you might as well go for the kind that actually does your body some good.

Sugar from fresh or frozen fruit is the best kind of sugar for your hair and overall health since it’s naturally packaged with fiber, water, antioxidants, and nutrients. The fiber slows down how quickly your body absorbs sugar, preventing sudden insulin spikes.

Common foods:

• Fresh apples, oranges, bananas, grapes

• Berries (blueberries, strawberries, blackberries)

• Frozen fruits with no added syrup

• Homemade smoothies with whole fruit (not juice)

Natural Added Sugars

These are sugars that come from natural sources, like honey or maple syrup, but are still added during cooking or processing.

Despite their wholesome reputation, they behave just like regular sugar in the body and should still be consumed in moderation.

On the bright side, these sugars often come from ingredients that contain small amounts of fiber, water, and micronutrients your body (and your hair) can still benefit from.

Common foods:

• Granola bars

• Salad dressings made with honey

• Organic pastries and "natural" fruit drinks

Refined Sugars

This includes white sugar, brown sugar, cane sugar, and high-fructose corn syrup, all of which are stripped of any fiber or nutrients and spike your insulin fast. Refined sugars are found in most ultra-processed products.

• Soft drinks and energy drinks

• Store-bought baked goods (like donuts, muffins, cookies)

• Sugary breakfast cereals

• Flavored yogurts with added sugar

• Candies, syrups, and most packaged snacks

Artificial Sweeteners

While technically low in calories, artificial sweeteners may still impact insulin sensitivity and gut health, not to mention increase the risk of certain diseases such as stroke, heart attack, and obesity.

The most common artificial sweeteners include aspartame, sucralose, and erythritol. Although they’re FDA-approved for general use, it’s best to minimize them, especially if you care about maintaining overall and hair health.

Common foods:

• Sugar-free sodas and drinks (diet cola, sugar-free energy drinks)

• Low-calorie or “diet” desserts (sugar-free puddings, Jell-O)

• Flavored protein powders or energy bars

• Sugar-free gum and breath mints

• “Light” or “reduced-sugar” condiments like ketchup or syrup

Impact of Sugar on Hair Health

Insulin Resistance

Insulin resistance happens when your cells stop responding properly to insulin’s signal to absorb glucose, causing both insulin and blood glucose levels to rise chronically.

A 2014 study found that men with androgenetic alopecia had significantly higher fasting insulin levels and greater insulin resistance than men without hair loss.

This suggests a strong link between insulin resistance and pattern baldness, highlighting how metabolic health can influence hair health.

Later on in the next sections, you'll understand further why insulin resistance is often considered a common thread running through most of the sugar-related effects on hair.

Hormone Imbalances

Insulin resistance has been shown to increase DHT (dihydrotestosterone), which is notorious for causing thinner strands and visible hair loss over time, especially in men.

Women, on the other hand, can also be affected through PCOS (polycystic ovary syndrome), a metabolic condition strongly linked to insulin resistance.

In fact, a 2021 study found that many women presenting with thinning hair also met diagnostic criteria for PCOS. Researchers noted that androgen excess in PCOS may contribute to hair follicle miniaturization and structural changes that result in thinning.

The hormonal imbalance doesn’t stop there.

Cortisol, the body’s primary stress hormone, also tends to stay elevated when blood sugar levels are unstable. This prolonged cortisol activity can push more hair follicles into the telogen phase—the resting stage of the hair growth cycle—leading to increased shedding and slower regrowth over time

Chronic Inflammation

According to a 2022 review, excessive dietary sugar is closely associated with chronic inflammation.

Researchers noted that high sugar intake increases inflammatory mediators and certain pro-inflammatory cytokines, which in turn contribute to insulin resistance and low-grade, long-term inflammation.

Inflammation is never good news for your hair because it interferes directly with blood circulation in the scalp. When blood flow slows down or becomes restricted, follicles receive less oxygen and fewer nutrients, and over time, lead to thinner, more fragile strands.

Nutrient Deficiencies

When your diet is heavy in sugar, you often end up eating fewer nutrient-rich foods. That displacement effect means your body might not be getting enough protein, iron, zinc, biotin, or essential fatty acids—all of which are needed for healthy hair growth.

Hair is made primarily of keratin, a structural protein built from amino acids. Without enough dietary protein, your body simply can’t produce keratin efficiently.

On the other hand, iron helps deliver oxygen to your hair follicles, and when your iron stores run low, follicles weaken and can enter the shedding (telogen) phase prematurely.

Long story short: too much sugar means less room for the good stuff, and your hair is often guaranteed to suffer for it.

Obesity

Obesity is strongly linked to insulin resistance and is often accompanied by micronutrient deficiencies. One less obvious consequence that we don’t talk about enough is hair loss.

A 2014 study found that men with higher BMI had significantly worse male-pattern hair loss. Those classified as overweight (BMI ≥ 24) had more than three times the odds of severe baldness compared to men with lower BMI.

Simply put, excess body weight appears to correlate with more aggressive hair thinning in men who are genetically susceptible.

Signs Sugar May Be Impacting Your Hair

Most people don’t connect the dots between sugar and hair health right away. But if you’ve been eating more sweets, your hair might already be showing the early warning signs, such as:

• Increased shedding

• Itchy or inflamed scalp even without obvious dandruff

• Strands feeling thinner or more brittle than usual

• Hair taking longer to grow back after shedding

• Oily roots or dry ends (signaling imbalance in scalp sebum production)

Of course, these symptoms aren’t exclusive to sugar. Hormonal shifts, stress, postpartum recovery, nutritional gaps, or even tight hairstyles could also be behind these changes.

But if you’ve noticed these signs alongside high sugar intake or poor dietary habits, it might be time to take a closer look at what you’re eating and how it could be interfering with your hair's natural cycle.

What Foods to Eat Instead for Healthier Hair

When it comes to hair health, the best approach is a holistic approach that involves making intentional food choices that reduce (or ideally prevent) damage from chronic inflammation and hormonal imbalances. 

Some of the best foods you should prioritize over sugar are as follows:

• Eggs: Packed with protein and biotin, two key nutrients for building keratin

• Salmon or mackerel: Rich in omega-3s and vitamin D to reduce scalp inflammation and support follicle health

• Spinach and lentils: Excellent sources of iron and folate, especially for women prone to shedding

• Greek yogurt: High in protein and often fortified with vitamin D

• Pumpkin seeds: Concentrated source of zinc and plant-based iron

• Avocados and walnuts: Loaded with healthy fats and antioxidants that strengthen strands from within

Check out our previous guide on the Best Foods for Hair Growth if you want the full breakdown of the subject.

And if you have to eat something sweet? Go for natural sugar in moderation:

• Fresh or frozen fruits (berries, apples, bananas)

• Small amounts of honey or maple syrup in whole food recipes

• Homemade smoothies with greens and healthy fats to buffer blood sugar spikes

Tips for Lowering Sugar Consumption

If you're starting to notice the signs, or you just want to protect your hair before things go downhill, below are small, strategic habits that can help you dial down the sugar without feeling deprived:

• Read food labels: Check for hidden sugars in packaged foods. Look out for ingredients ending in “-ose” (like dextrose, sucrose) or disguised names like cane juice and corn syrup.

• Switch to unsweetened versions of your usual staples: Whether it’s plant-based milk, yogurt, or cereal, opt for the unsweetened version. You can always add real fruit if you need a touch of sweetness.

• Don’t skip meals: Skipping meals often leads to energy crashes and sugar cravings. Eating regularly and on time helps keep your blood sugar stable, which supports hormone balance and reduces the urge to snack on sweets.

• Keep a sugar log for a week: Track how much added sugar you're actually eating in a typical week. Just the act of writing it down (or using an app) often makes you more mindful.

• Pair carbs with protein or fat: If you're eating something carb-heavy, like toast or fruit, add eggs, nut butter, or avocado to slow the sugar absorption and reduce insulin spikes.

• Prioritize quality sleep: When you're sleep-deprived, your body craves quick energy—aka sugar. Better sleep equals better food choices the next day.

• Engage in low-intensity exercises: Studies suggest that a few minutes of light aerobic activity helps curb appetite-stimulating hormones and supports better energy balance overall.

Frequently Asked Questions (FAQs)

Does sugar increase DHT?

Yes, excessive sugar intake can indirectly increase DHT levels. This happens through insulin resistance, which raises androgen activity in the body, including DHT

Does quitting sugar regrow hair?

Quitting sugar alone doesn’t regrow hair, but it can help stop further loss. Reducing sugar can improve insulin sensitivity, balance hormones, and reduce inflammation, all of which create a healthier environment for hair to grow.

Is fruit sugar okay?

Yes, fruit sugar is generally fine. It’s still a form of sugar (so it’s worth keeping an eye on your intake), but thanks to the fiber and water content in whole fruits, it’s absorbed more slowly, leading to fewer insulin spikes and more stable blood sugar levels.

Can sugar cause an itchy scalp?

Yes, sugar can cause an itchy scalp in some cases. Excess sugar can trigger inflammation and feed yeast or bacteria on the scalp, leading to itchiness, irritation, or even dandruff in some individuals.

Pair Smart Sugar Habits With Nourishing Hair Oils

By now, it should be clear that the link between sugar and hair loss is real and rooted in science. High sugar intake can disrupt hormones, fuel inflammation, and deplete the very nutrients your follicles rely on.

But as someone who's always believed in a holistic approach to hair care, I know that food is just one piece of the puzzle. Exercise, sleep, and stress management all matter too. And just as important? What you put on your scalp.

That’s why I always pair internal fixes with external care, like regular scalp massages using proven oils. You can start with a blend of batana oil and rosemary, or the classic ones like peppermint, castor, or coconut oil to keep your follicles nourished.