Madeleine Hull
A vegan diet is simply a diet that doesn't include any animal products. While a well-balanced vegan diet can protect against certain diseases, a poorly planned one can wreak havoc on your hair. A vegan diet may put you at a higher risk of hair loss, but it is usually due to a lack of nutrients that are essential for healthy hair. This includes vitamins and minerals such as iron, vitamin D, vitamin B12, protein, and zinc.
| Characteristics | Values |
|---|---|
| Cause of hair loss | Nutritional deficiency |
| Nutritional deficiency | Iron, protein, zinc, vitamin B12, vitamin D, vitamin E, fatty acids, biotin, selenium, lysine, cysteine |
| Nutritional sources | Nuts, spinach, whole grains, legumes, seeds, quinoa, soy-based products, beans, lentils, chickpeas, tofu, kidney beans, cashews, almonds, pumpkin seeds, avocado, leafy greens, sweet potatoes, fatty fish, oysters, sweet peppers, berries, grapes, acai, chia seeds, flax seeds, almonds, kale, cucumber, peanuts, rolled oats, mushrooms, soybeans |
| Supplements | Zinc, vitamin B12, biotin, cysteine, lysine, minoxidil, finasteride |
| Hair products | Black seed oil, sulphate-free products, stimulating hair care products |
What You'll Learn
Iron deficiency
Iron is necessary for the body's production of haemoglobin, which carries oxygen to cells, including those used for hair growth. A lack of iron in the diet can cause hair loss.
Plant-based sources of iron include lentils, white beans, tofu, tempeh, edamame, and spirulina. The recommended daily allowance of iron for plant-based women of childbearing age is 32.4mg, and 14.4mg for other plant-based adults.
In addition to iron, a well-balanced vegan diet should also include adequate amounts of protein, zinc, and vitamin B12 to prevent hair loss.
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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 plays a pivotal role in preventing hair loss by carrying oxygen to the hair follicles to encourage growth. A lack of B12 in your diet is known to cause hair loss and a dry scalp.
Vitamin B12 is predominantly found in animal sources, and it can be difficult to obtain sufficient amounts through vegan food sources alone. Vegans may need to take a daily supplement to increase their B12 intake.
Some plant-based sources of vitamin B12 include:
- Fortified soy milk
- Nutritional yeast
- Fortified cereals
The recommended daily intake of vitamin B12 is 2.4 mcg for both women and men. However, if relying solely on supplements, it is advised to take 2,000 mcg per week.
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Zinc deficiency
Zinc is an essential mineral that plays a vital role in promoting healthy hair and repairing damaged hair. A zinc deficiency can result in hair shedding and breakage.
Zinc is important for hair growth because it is used by the body in times of growth. Hair cells turn over quickly, and zinc plays an essential role in this process. Most common sources of zinc are from animal products, such as meat. However, there are also plant-based sources of zinc, including kidney beans, chickpeas, tofu, quinoa, green peas, pumpkin seeds, hemp seeds, and cashews.
It is important to note that some plant-based foods contain phytic acid, an "anti-nutrient" that binds to zinc and prevents its absorption. Therefore, those on a vegan or vegetarian diet may need to consume around 50% more zinc to ensure optimal absorption. This can be achieved through zinc supplements or by including more zinc-rich plant-based foods in the diet, such as seeds and whole grains.
In addition to zinc, other nutrient deficiencies that can contribute to hair loss include iron, vitamin B12, vitamin D, and protein deficiencies.
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Protein deficiency
Protein is an essential nutrient for hair health. Hair is made up of two main elements: the hair shaft and the hair follicle. The hair shaft is the part of the hair that is visible, while the hair follicle is the part beneath the skin. The hair follicle is very sensitive to dietary changes and can be affected by nutritional deficiencies.
Protein is needed for keratin synthesis, and hair is primarily made of keratin. A deficiency in protein can, therefore, lead to hair loss. This is because hair follicles are mostly made of protein, so a lack of protein may cause hair loss.
Sources of Protein
Protein can be obtained from both animal and plant-based sources. Animal sources of protein include meat, eggs, and dairy. For those following a plant-based diet, good sources of protein include:
- Soy
- Beans
- Lentils
- Chickpeas
- Nuts
- Certain grains (quinoa, cereals)
A plant-based diet can provide sufficient protein to support hair health. However, it is important to ensure that you are consuming enough protein from these sources to meet your body's needs. If you are not consuming enough protein, it can lead to hair loss.
In addition to ensuring adequate protein intake, it is also important to consume a balanced diet that includes other essential nutrients for hair health, such as zinc, iron, and vitamins A, C, D, and E. A deficiency in any of these nutrients can contribute to hair loss.
If you are experiencing hair loss, it is recommended to consult a healthcare professional to determine the underlying cause and make appropriate dietary changes or supplements to support hair health.
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Selenium toxicity
Selenium is a micronutrient and an essential trace element that supports immune system functioning, energy levels, and thyroid health. However, it can be toxic in high concentrations, causing selenosis.
A recommended dietary allowance for selenium is 55 μg/day for persons 14 years or older, with a tolerable upper intake limit of 400 μg/day. Selenium toxicity can occur when selenium intake is higher than 400 μg/day.
Brazil nuts are known to be rich in selenium, and consuming more than a few per day can lead to selenium toxicity. Other sources of selenium include meat, vegetables, nuts, seafood, bread, eggs, and cereals.
To prevent selenium toxicity, it is important to monitor selenium intake and be cautious when consuming selenium-rich foods or taking supplements.
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Frequently asked questions
A well-balanced plant-based diet is not likely to cause hair loss. However, if your plant-based diet is lacking in certain nutrients, it could lead to hair loss.
Nutrients that support hair health include protein, zinc, iron, vitamin B12, vitamin A, vitamin C, vitamin D, vitamin E, fatty acids, and biotin.
To prevent hair loss on a plant-based diet, ensure you are getting enough nutrients, either through supplements or food sources. Include foods rich in zinc, iron, B vitamins, and protein.
