Introduction to Diet-Induced Hair Loss
Whether it's thinning on top, or you've noticed your hairline creeping backwards, it can be upsetting to notice you're losing hair.
Many things affect hair health, including diet. A balanced diet rich in proteins, calories, vitamins (like iron, zinc, niacin, fatty acids), and minerals is crucial for hair growth. However, too much of certain nutrients can actually contribute to hair loss.
In this article, we'll talk about the impact diet has on hair, especially for people following a vegetarian or vegan diet, and how to make sure you're eating the right things for your hair.
The Essentials of Hair Health
Hair growth is a dynamic process influenced by lots of things. The growth of hair occurs in cycles, with each strand going through phases of growth, transition, and rest.
The hair follicle, a tiny structure embedded in the skin, is how your body produces hair. A combination of genetic, hormonal, and environmental factors (including diet) affect the hair follicle throughout the growth cycle.
Nutrient deficiencies or imbalances can disrupt the normal cycle of hair growth, leading to hair loss or thinning. It's important to eat a balanced diet to support healthy hair growth, but which foods are most important?
Key nutrients essential to keep hair healthy include:
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Protein
Keratin is a protein that gives hair its structure. Your body can only produce this protein if it has all the building blocks (known as amino acids) to make it. This means eating a diet rich in protein that includes all the essential amino acids.
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Iron
There's some evidence that low iron levels are linked to various hair loss conditions, including alopecia in women. A diet rich in iron can help avoid iron deficiency anaemia and prevent noticeable hair loss.
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Vitamins and Minerals
Various vitamins are important for healthy hair, including vitamins A, C, D, omega-3 fatty acids, zinc, selenium, and folate.
Let's explore each of these nutrients in more detail.
Protein: The Building Block of Hair
Protein is the fundamental structure of hair, contributing to its strength, elasticity, and appearance. A diet lacking protein intake can lead to weakened strands and loss of hair.
To maintain healthy hair while following a vegetarian or vegan diet, try to include the following protein sources:
Beans and Legumes
Black beans, kidney beans, chickpeas, and lentils offer high-quality protein along with other essential nutrients like iron, fibre, and folate.
Nuts
Almonds, cashews, pistachios, and walnuts are excellent vegetarian and vegan food sources of protein, healthy fats, and antioxidants.
Seeds
Chia seeds, flaxseeds, pumpkin seeds, and hemp seeds are packed with protein, fibre, and heart-healthy fats.
Tofu & Tempeh
These soy-derived products are complete protein sources, offering all nine essential amino acids needed for human nutrition - no need for vegan protein powders.
Whole Grains
Whilst they're technically carbohydrates, whole grains contain much higher protein content than simple carbohydrates. Quinoa and wild rice are some of the most well-known grains that are high in protein.
Dairy
Suitable for those on a vegetarian diet, cheese and yoghurt can be great sources of protein. Greek yoghurt and cottage cheese are especially high.
Eggs
Another protein source that's unsuitable for a vegan diet is eggs. They're great for vegetarians though, as they're a complete protein source due to their amino acid content.
Most people need around 0.75g of protein per kg of their weight, However, vegans may benefit from eating 1g per kg as plant protein isn't always absorbed in the same way. Learn more about how to get enough protein on a vegan diet here.
By eating plenty of these protein-rich foods as part of a vegan (or vegetarian) diet, your body should be getting plenty of protein for strong, healthy hair growth.
Iron: Oxygenating Your Hair Follicles
Not everyone agrees on the role that iron plays in hair growth. More evidence is needed, but research suggests iron plays a part in the hair growth cycle. In people who are iron deficient, hair is unable to progress through the normal hair cycle, leading to thinning hair and a lower growth rate.
Another theory is that iron affects gene expression in the hair follicle cells. Low iron levels mean genes aren't expressed as well, and follicles aren't able to function normally. In particular, low iron is related to a type of hair loss called telogen effluvium.
The good news is that by including enough iron in your diet, this type of hair loss may well be reversible.
Plenty of vegan and vegetarian foods are rich in iron - you don't just get iron from eating meat. But it's also important to think about what you're eating iron-rich foods with, as this can affect absorption.
Try to eat iron-rich foods with those containing vitamin C, as vitamin C enhances iron absorption. Citrus fruits, broccoli, Brussels sprouts, and strawberries are some examples of plant-based foods that are rich in vitamin C. Food and drinks that contain tannins, like tea and coffee, reduce iron absorption so try and avoid these around meal times.
Excellent plant-based sources of iron include:
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Dark leafy greens
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Beans
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Lentils
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Tofu or soybeans
Remember that excessive iron can be toxic. This is very rare if you're getting your iron from food rather than supplements, but can happen with certain genetic conditions. Talk to your doctor if you're concerned.
Vitamins and Minerals: Vital for Hair Strength
Other vitamins and minerals play a crucial role in maintaining healthy hair, specifically vitamins A, C, D, and E, along with minerals like zinc and selenium. These nutrients contribute to various aspects of hair health, from follicle nourishment to scalp condition.
Vitamin A
Vitamin A is important for cell growth, including hair follicles. However, too much vitamin A is associated with hair loss - this is usually due to supplements rather than diet. Foods like sweet potatoes, carrots, spinach, and kale contain plenty of vitamin A.
Vitamin C
Found in citrus fruits, berries, kiwi, and bell peppers, vitamin C supports iron absorption, which is important to prevent hair loss. Make sure to include plenty in your vegetarian or vegan diet.
Vitamin D
Our body gets lots of this essential vitamin from the sun, but this can be more difficult in winter. Vitamin D deficiency is linked to hair loss, although the exact mechanism isn't fully understood. Fortified plant-based milks, mushrooms, and tofu are some good sources of vitamin D to include in vegan diets.
The NHS recommends everyone, including those on plant-based diets, should consider taking a 10-microgram vitamin D supplement daily throughout the winter.
Vitamin E
Vitamin E is a powerful antioxidant that helps prevent damage to your hair cells. Vegetarians and vegans can get their vitamin E from almonds, sunflower seeds, avocado, and spinach.
Zinc
Low zinc levels are linked to several types of hair loss. This is probably due to zinc's essential role in cell growth and division. Vegetarian and vegan sources of zinc include grains, seeds, nuts, beans, and legumes.
Selenium
Selenium is important for the production of several protein types and has a role in protecting hair pigmentation. Selenium deficiency is linked to an increased risk of early greying. Brazil nuts are one of the best sources of selenium for a plant-based diet.
Omega 3
Omega-3 fatty acids are essential for maintaining healthy hair growth . These fatty acids contribute to scalp health, hydration, strength, and elasticity, and have anti-inflammatory properties.
Vegan sources of omega-3 include flaxseed oil, soybean oil, walnuts, chia seeds, and seaweed and algae supplements.
By incorporating these nutrient-rich foods into vegetarian and vegan diets, individuals can support their hair naturally.
Addressing Vegan and Vegetarian Hair Loss
Vegetarians and vegans may be at risk of deficiencies that contribute to hair loss if they're not eating a balanced diet. For example, iron deficiency is more common in vegetarian diets.
Studies suggest vegan diets put you at higher risk of zinc, selenium, and B12 deficiency. However, this can be prevented by including the right food groups, or by supplementation.
Supplementing Your Vegan or Vegetarian Diet
It's best to discuss supplementation with a doctor or dietician before starting, as too much of certain vitamins can harm your health. Consuming high doses of certain nutrients through supplements, such as vitamin A, vitamin E, and selenium, can also trigger hair loss if you're not deficient.
Zinc, selenium, and vitamin D are some of the most common hair-related vitamin and mineral deficiencies in vegans. You may consider taking supplements for these.
For vegan-friendly hair growth supplements, look for those formulated with plant-based ingredients, avoiding animal derivatives like gelatine, or ingredients processed using animal products.
Beyond Diet: Additional Factors Affecting Hair Health
Nutrient deficiencies aren't the only cause of hair loss. Stress, hormonal imbalances, genetic factors, and the environment can all lead to hair loss.
Whilst diet is an important aspect of hair health, there are a variety of other treatments, including hair loss medications.
Interested in hearing more? Start an online consultation with the Quick Meds team here .
Conclusion and Summary
Hair growth is influenced by various factors, including diet, genetics, hormones, and overall health. Nutrient deficiencies, such as iron, protein, or zinc, can lead to hair loss. Correcting these deficiencies can help improve hair growth, but it's important to see hair health holistically.
FAQs
Can a vegetarian or vegan diet cause hair loss?
Any diet that doesn't contain all the right nutrients can cause hair loss, including vegan and vegetarian diets where food choices are more limited. By eating foods containing all the necessary vitamins and minerals to support your hair, you can avoid hair loss.
Can my hair fall out from not eating meat?
As we've mentioned, it's important to eat a varied, balanced diet whether you eat meat or otherwise. If you're used to eating meat and decide to switch to a vegetarian or plant-based diet, it's important to include foods that contain all the nutrients you were previously getting from meat.
Will vegan/vegetarian hair loss grow back?
Hair loss happens for a variety of reasons and may not be related to your diet, or reversible. However, if your hair loss is related to dietary deficiencies, getting enough of these nutrients can improve hair growth rate and lead to regrowth.
What supplements should I consider to prevent hair loss as a vegan or vegetarian?
When it comes to the nutrients that support hair health, zinc, selenium, and vitamin D are some of the most common deficiencies affecting vegans. You may benefit from supplementing these nutrients (with advice from a healthcare professional).
How long does it take to see results in hair health after dietary changes?
Correcting deficiencies that cause hair loss can take several months. You may need to wait up to six months to see visible improvements in hair growth and thickness. However, a well-balanced diet rich in protein, iron, zinc, and vitamins can help support healthy hair growth over time.
Do vegetarians grey faster?
If you're eating a balanced vegetarian diet, you're not at an increased risk of greying. However, iron, vitamin D, folate, vitamin B12, and selenium deficiencies are linked to an increased risk of developing grey hair earlier. Make sure to include plenty of these in your diet to avoid developing grey hairs prematurely.