GYM JAM
Hair transplant surgeon warns against popular ingredients in protein shakes that could make your hair fall out
Pay attention to your sugar intake and insulin levels
A HAIR surgeon has urged avid gym goers to rethink what they're putting in their protein shakes.
He advised against popular ingredients usually added in that could help you with muscle gains but may also make your locks limp.
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Protein smoothies or shakes are normally a staple treat for regular fitness fans.
They are usually encouraged as a great way to help reach your protein goal and maintain your muscles.
hair surgeon Dr. Balwi explained why you should avoid certain ingredients.
According to the expert, a few add-ins could contribute to your hair falling out due to heightened dihydrotestosterone, or DHT levels.
DHT is a male sex hormone produced from testosterone that plays a key role in thinning and male baldness.
“It's crucial to be mindful of how the ingredients in protein shakes can affect DHT levels, especially for individuals worried about hair loss," he said.
BANANAS
Bananas are high in potassium, vitamin B6, and vitamin C and are a great source of quick energy due to their high carbohydrate count.
But bananas can also impact blood sugar and insulin levels, causing an increase in androgen production.
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"If androgen levels are heightened, this can trigger the sebaceous glands which are the glands found in your hair follicles," Dr. Balwi.
He explained that, in turn, this can lead to increased sebum production which can block follicles and increase the risk of loss.
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DATES
Dates are great for digestive health, but similar to bananas, they are also a high glycemic index or GI food.
Including these can also cause an insulin spike, which boosts androgen levels and leads to increased sebum production and potential follicle blockage.
"Replacing these fruits with lower fruits, such as blueberries, strawberries, or pears, can sweeten your shake without the high glycemic index content," Dr. Balwi suggested.
CREATINE
Creatine is well-known for its ability to enhance muscle mass and overall body strength, and very common among weightlifters.
Since it's naturally made in the body, adding more through supplements could lead to increased DHT levels and shedding.
"As an alternative, beta-alanine supplementation can be a good option to improve athletic performance without affecting DHT levels," he recommended.
WHOLE MILK
Whole milk is full of calcium, protein, and vitamin D.
The hair expert added that they aid both bone health and muscle health and are also "a great way to ensure you’re including healthy fats in your diet."
What is DHT and how does it cause hair loss?
DHT, or dihydrotestosterone, is a hormone that the body produces.
A derivative of testosterone, it affects the sexual development of males but is also present in females.
It contributes to the growth of facial and body hair for boys during puberty. However, later in life, it can cause hair loss.
According to , it's thought to be the "main culprit" for hair loss and can kill follicles on the head.
When there's more DHT activity around the head, it can shrink hair follicles and shorten the hair growth cycle, according to the .
Because men typically produce more of it, baldness and hair loss due to DHT is more common in men.
Medications like blockers and inhibitors can reduce DHT.
There are also natural remedies. Studies have shown that pumpkin seed oil can block DHT. Green tea and saw palmetto are also thought to naturally block DHT.
Although they are commonly added to protein shakes, whole milk is also rich in hormones that have testosterone precursors which can turn into DHT.
"The higher levels of fat present in whole milk can also be linked to increased hormone production, including DHT," Dr. Balwi added.
FULL-FAT YOGURT
In addition, as "high-fat diets are sometimes associated with higher levels of DHT, full-fat yogurt can have a similar impact to whole milk."
"Choosing ingredients such as low-GI fruits, non-dairy milk, low-fat yogurt, and protein sources like BCAAs or plant-based proteins can help manage DHT levels while still offering essential nutrients," Dr. Balwi recommended.
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Paying close attention to your diet and exercise habits is important but not at the expense of your follicles.
Dr. Balwi said that "incorporating these alternatives into your morning shake is a great way to reach your fitness goals, whilst safeguarding your hairline.”
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