Have you recently transitioned to a vegan lifestyle and noticed that your hair isn’t as vibrant and healthy as it once was? Or perhaps you’re experiencing hair loss and wondering if your new diet might be the cause? You’re not alone—many people have raised concerns about the connection between veganism and hair health.
We’ll explore the potential reasons behind these changes, provide insights into maintaining a nutrient-rich vegan diet, and offer practical tips to ensure your hair stays strong and luscious.
Can a Vegan Diet Make You Lose Hair?
A well-balanced vegan diet shouldn’t directly cause hair loss. But, it’s true that some vegans experience more shedding than usual. This can happen because some essential nutrients for healthy hair growth are more abundant in animal products.
With a well-rounded vegan diet, you can absolutely keep your hair happy and healthy. Plant-based foods offer tons of great nutrients, and there are plenty of ways to make sure you’re getting enough of everything your hair needs.
Here’s the tip: if you notice any changes in your hair, it’s always a good idea to chat with your doctor or a registered dietitian. They can help you figure out if your diet might be playing a role and give you personalized advice.
Which Vitamin Deficiency Causes Vegan Hair Loss?
Zinc
Zinc is a superstar for keeping your hair healthy, especially when your body is constantly growing new strands. Since hair grows so fast, it needs a steady supply of nutrients, and zinc plays a key role in that process.
The tricky part for vegans is that many common sources of zinc are animal products. But fear not, there are plenty of delicious plant-based options to choose from! You listed some fantastic ones, like pumpkin seeds and chickpeas, that are packed with zinc.
Here’s a handy guide to remember how much zinc you need:
- Women over 18: 8mg per day
- Men over 18: 11mg per day
By incorporating these yummy plant-based sources into your diet, you can help ensure you’re getting enough zinc to keep your hair healthy and strong. So go forth and conquer those daily zinc goals.
B12
You hit the nail on the head with vitamin B12! This is a champion nutrient for vegans, and for good reason. B12 is kind of like a VIP that mostly hangs out in animal products, and unfortified plant-based foods don’t have any.
The bummer is that B12 deficiency can lead to hair loss. But the good news is that B12 is your friend when it comes to keeping your hair healthy and preventing those pesky grays from showing up too soon [source (hypothetical)].
Here’s the delicious part: there are tons of tasty fortified options to keep your B12 levels in tip-top shape! You mentioned some great ones, like fortified soy milk and nutritional yeast. Yum!
Here’s a quick reference for how much B12 you need:
- Daily recommendation: 2.4 mcg
- Supplement option: 2,000 mcg weekly
By incorporating these fortified foods or taking a B12 supplement, you can make sure your body has the B12 it needs for healthy hair and overall well-being.
Iron
Did you know iron deficiency is a super common issue, even for awesome vegans like us? No worries, though! We can keep our hair healthy and strong with a little iron know-how.
Iron helps our bodies do amazing things, and that includes keeping our hair healthy and happy. When we don’t get enough iron, we might experience excessive hair shedding. But fear not! There are tons of delicious plant-based foods packed with iron to keep our locks luscious.
- Lentils (a whopping 3.5mg in just ½ cup!)
- White beans (another 3.5mg in ½ cup)
- Tofu (packs 2.4mg in 4 ounces)
- Tempeh (also 2.4mg in 4 ounces)
- Edamame (get your protein and iron with 2.6mg in 4 ounces)
- Spirulina (this blue-green algae surprises with 2mg in just 1 tablespoon)
For an even bigger iron-rich food list, check out my blog post on Plant-Based Whole30!
How Much Iron Do Plant-Based Eaters Need?
Here’s the thing: plant-based folks generally need more iron than meat-eaters. The recommended daily allowance (RDA) for women of childbearing age is 32.4mg, and 14.4mg for other adults.
While research is ongoing for exact amounts, it’s clear that plant-powered people need to be extra mindful of iron intake.
Vitamin D
Vitamin D is a superstar for our cells, helping them grow strong. It also plays a key role in keeping our hair healthy by stimulating the growth of new follicles. Without enough vitamin D, hair growth might slow down or even stop completely.
There are two main types of vitamin D: D2 and D3. The good news for vegans is that vitamin D2 is naturally vegan! Vitamin D3 usually comes from animal sources, but there are vegan versions available these days too.
Sun exposure is a great way to boost your vitamin D levels, but there are a few things to keep in mind. Melanin (the pigment that gives us our skin and hair color) and sunscreen can actually block some of the sun’s rays that help us produce vitamin D.
To make sure you’re getting enough, it’s a good idea to get your vitamin D levels checked by your doctor once a year. Then you can adjust your diet and lifestyle based on the results.
Omega-3
Healthy fats, like omega-3, are crucial for supporting hair growth. They provide essential nutrients to the scalp and hair, and they help reduce inflammation in the scalp, which can negatively affect hair growth.
Omega-3s are especially important in promoting hair health and can even help improve hair loss, including in those following a vegan diet. A study found that after just six months of omega-3 supplementation, participants saw significant improvements in hair loss.
Sources of Omega-3
For those looking to boost their omega-3 intake, here are some excellent plant-based sources:
- Chia Seeds: 4g ALA (Alpha-Linolenic Acid) in 2 tablespoons
- Ground Flaxseeds: 3.2g ALA in 2 tablespoons
- Hemp Seeds: 1.7g ALA in 2 tablespoons
- Walnuts: 2.6g ALA in 1/4 cup
Daily Omega-3 Requirements
The amount of omega-3 you need depends on your age and gender. Here’s a quick guide:
- Women older than 14: Need 1.1g of omega-3 per day. Without a source of ALA, the requirement increases to 2.2g per day.
- Men older than 14: Need 1.6g of omega-3 per day. Without a source of ALA, the requirement increases to 3.2g per day.
Protein
Protein is the building block of hair, so severe protein deficiency can lead to hair loss. However, this is uncommon for vegans who eat a varied diet that includes legumes, tofu, tempeh, and whole grains.
Protein Sources for Plant-Based Diets
Here are some excellent plant-based protein sources, along with their lysine content:
- Extra firm tofu: 11g protein in ½ cup, 700mg lysine
- Tempeh: 16g protein in ½ cup, 800mg lysine
- White beans: 9g protein in ½ cup, 670mg lysine
- Split peas: 9g protein in ½ cup, 620mg lysine
- Lentils: 9g protein in ½ cup, 620mg lysine
- Black beans: 8g protein in ½ cup, 500mg lysine
- Green peas: 8g protein in ½ cup, 460mg lysine
How Much Protein Do You Need?
For those following a plant-based diet, a slightly higher protein intake is recommended. Research suggests that consuming 0.9g of protein per kilogram of body weight is sufficient. Additionally, the World Health Organization (WHO) recommends a lysine intake of 30mg per kilogram of body weight.
For example, if someone weighs 150 pounds (approximately 68 kilograms), they would need about 61g of protein and 2,040mg of lysine per day.
Water
Water is the ultimate life source, and that includes keeping your hair healthy. When you’re well-hydrated, all your cells get the moisture they need, including the hard-working hair follicle cells pumping out those strands.
A general guideline to follow is to drink half your body weight in ounces of water daily. For example, if you weigh 150 pounds, you should aim to drink about 75 ounces of water each day. This simple formula can help you stay on track with your hydration goals.
Final Words
So, there you have it! We explored the reasons behind hair loss for some vegans and offered solutions to keep your hair healthy and strong.
Remember, a balanced diet and proper hair care are key. Don’t hesitate to consult a doctor or trichologist (a hair specialist) if you have any concerns.
Written By
MBBS, DVD (Skin & VD)
Dr. Ankit Jain is a hair restoration specialist with expertise in Vegan Hair Loss. He provides personalized solutions to address nutrient deficiencies and hair fall, helping patients maintain healthy hair while following a vegan lifestyle.
Disclaimer
We’ve made all possible efforts to ensure that the information provided here is accurate, up-to-date and complete, however, it should not be treated as a substitute for professional medical advice, diagnosis or treatment. See Detailed Disclaimers Here.
