Vegan Diets: Can They Cause Hair Loss?

A vegan diet does not directly cause hair loss, but certain side effects of a vegan diet can potentially result in hair loss. A poorly planned vegan diet can lead to nutritional deficiencies, which in turn can cause hair loss. Nutritional deficiencies can make bones brittle, cause skin colour changes, weaken the immune system, and even make hair fragile or stop growing.

The most common nutritional deficiencies in vegans that can lead to hair loss are iron, zinc, vitamin B12, and protein deficiencies. However, it is important to note that these deficiencies can be easily avoided by ensuring a well-balanced vegan diet that includes a variety of nutrient-rich plant-based foods.

Additionally, rapid weight loss, which is common for new vegans, can also cause hair loss. This rapid weight loss can put stress on the body, disrupting its natural processes and leading to hair loss.

Therefore, while a vegan diet itself does not cause hair loss, it is important for vegans to be mindful of their nutrient intake to maintain healthy hair and avoid potential hair loss.

Iron deficiency

Vegans can get their recommended daily allowance of iron by eating non-heme iron-rich plant foods such as nuts, spinach, dark chocolate, skin-on potatoes, legumes, and whole grains. Vitamin C and beta-carotene can also help the body absorb more iron.

If a person is deficient in iron, they can increase their intake by adding iron-rich foods to their diet or by taking supplements.

Vitamin B12 deficiency

Vitamin B12 is an essential vitamin that helps build and maintain red blood cells, hormones, and energy levels within the body. It also helps carry oxygen to hair follicles to encourage growth. A lack of vitamin B12 in the diet is known to cause hair loss and a dry scalp.

Vitamin B12 is found in foods such as seaweed, sauerkraut, shiitake mushrooms, and an edible algae called spirulina. It is also available as a supplement, which is the best way to increase your intake as it is hard to absorb sufficient amounts of this vitamin through vegan food sources alone.

In addition to vitamin B12, there are several other nutrient deficiencies that can lead to hair loss. These include iron, zinc, iodine, vitamin D, and protein deficiencies. It is important to note that a well-balanced vegan diet with all the necessary nutrients should not cause hair loss. However, if your plant-based diet is lacking in certain nutrients, it could lead to hair loss and other health issues.

If you are experiencing hair loss, it is recommended to consult a healthcare professional to determine the root cause and make any necessary dietary adjustments.

Biotin deficiency

Biotin, also known as vitamin B7, is needed in very small amounts to help the body break down fat. The body can produce biotin itself, with bacteria in the bowel able to make it naturally. The UK government has not set a recommended minimum level of biotin consumption, and instead, a safe upper limit has been detailed. This means that the amount of biotin in our diets is not an issue because only very small amounts are present in foods and surpassing the safe maximum is only possible for those taking biotin supplements.

Biotin is a nutrient that predominantly comes from animal-derived foods, which is why vegans may not get enough biotin in their diet. However, biotin can also be found in reasonable amounts in the following vegan foods:

• Peanuts (including peanut butter)
• Rolled oats
• Mushrooms
• Avocado
• Seeds

A recent survey by the International Journal of Trichology found that 38% of women with hair loss were revealed to have a biotin deficiency. This suggests that this nutrient plays a significant role in hair loss.

While biotin deficiency is rare, it has been reported to cause dermatitis and hair loss in experimentally induced states. However, establishing the presence of a deficiency in humans with a balanced diet has not been demonstrated. Anecdotal clinical support suggests that taking 1-2 mg of biotin per day for 2 months may be beneficial for otherwise unresponsive scaling (loss of the outer layer of skin) and could be worth considering.

Zinc deficiency

Zinc is an essential mineral that plays a vital role in hair growth. A zinc deficiency can cause hair loss, and this is a common issue for vegans as zinc is mainly found in meat products.

Zinc is important for hair growth as it is needed during times of growth and development. Hair cells turn over quickly, and zinc plays an important role in this process.

Vegan diets can be low in zinc, as the most common sources of zinc are animal products, such as meat. However, there are plant-based sources of zinc, including kidney beans, chickpeas, tofu, quinoa, green peas, pumpkin seeds, hemp seeds, and cashews.

To prevent zinc deficiency, vegans should ensure they are consuming enough zinc-rich plant-based foods. It is recommended that vegans consume 50% more zinc than non-vegans to compensate for the lower absorption rate of zinc from plant-based sources. Taking a zinc supplement may also be beneficial for those experiencing hair loss.

In addition to dietary changes, it is important to manage stress, anxiety, and depression, as these non-food factors can also impact hair health.

Cysteine deficiency

Cysteine is an amino acid that is essential for hair growth. Hair is made up of a protein called keratin, which requires cysteine to form. Cysteine makes up 14% of the keratin protein, and without enough of it, hair strands become brittle and weak.

Cysteine is a non-essential amino acid, meaning that our bodies can create it. However, it is formed from L-methionine, an essential amino acid that we must obtain from food. If you are not getting enough L-methionine in your diet, you can take oral supplements of L-cysteine to restore normal levels in the body. Foods that are high in L-cysteine include soybeans, sunflower seeds, oats, and chickpeas.

A German research study from 2000 examined the role of L-cysteine in hair loss and hair regrowth. The researchers divided people suffering from massive hair loss into two groups. One group was treated with a combination of L-cysteine, millet seed extract, and pantothenic acid, while the other group received a placebo. After four weeks, the group treated with L-cysteine showed a decrease in hair loss and their natural hair growth was restored.

If you are following a vegan diet, it is important to ensure that you are consuming enough protein to support cysteine production. Good sources of vegan protein include lentils, tofu, couscous, walnuts, and chickpeas. You can also take a supplement to increase your cysteine levels. A study by the Journal of Cosmetology found that taking a cysteine supplement can improve hair growth rate by up to 50%.

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