Leena Watts
There is a lot of discussion around the impact of diet on hair health. While some sources suggest that a vegan diet can lead to hair loss, others claim that a well-planned vegan diet can provide all the necessary nutrients for healthy hair. So, does meat make hair look better, or is a vegan diet preferable for hair health?
Does meat make hair look better versus a vegan diet?
| Characteristics | Values |
|---|---|
| Hair Loss | A vegan diet can cause hair loss, but only if it is not properly balanced and includes essential nutrients such as protein, iron, zinc, and vitamins B, C, D, and E. |
| Hair Strength | A well-planned vegan diet can provide the same nutrients as an omnivorous diet, including omega-3 fatty acids, which are important for hair strength. |
| Hair Elasticity | No difference in hair elasticity was found between vegetarians and meat-eaters in a small study by the International Journal of Trichology. |
| Hair Thickness | A vegan diet rich in plant-based healthy fats like avocado, coconut oil, and pumpkin seeds can make hair thicker and shinier. |
| Scalp Health | A vegan diet may improve scalp health by including nutrients such as vitamin E, which creates a protective layer on the scalp, and zinc, which helps maintain scalp health. |
What You'll Learn
Iron deficiency
A vegan diet can increase the risk of hair loss, but this is usually due to a lack of nutrients essential for hair health. One of these nutrients is iron, and a deficiency can cause hair loss.
Iron is a crucial component in the enzyme ribonucleotide reductase, which helps cell growth. Iron is also needed to make haemoglobin, a compound that carries oxygen to cells, including those used for hair growth. A severe iron deficiency can therefore cause hair loss, including androgenetic alopecia or pattern hair loss.
However, it is important to note that hair loss is not a typical symptom of iron deficiency. Research has not yet determined whether iron deficiency can cause hair loss in men or women. While some studies have found that people experiencing hair loss had low iron levels, there is little evidence to suggest that an iron deficiency is the cause.
If you are experiencing hair loss and suspect it may be due to an iron deficiency, consult a doctor. They can perform blood tests to determine if you are anaemic and recommend treatments such as iron supplements, injections, or dietary changes.
To prevent iron deficiency, vegans can include plenty of non-heme iron-rich plant foods in their diet, such as nuts, spinach, and whole grains.
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Omega-3 deficiency
A well-balanced vegan diet does not put you at risk of hair loss. However, a poorly planned vegan diet can increase your chances of hair loss. This is because a vegan diet may lack essential nutrients such as protein, iron, zinc, and vitamins B7 and B12, which are all important for hair health.
One of the major causes of hair changes in vegans is a deficiency in fatty acids, specifically omega-3. Omega-3 is an essential fatty acid that plays an important role in tissue maintenance. It can be found in fish oil supplements, which deliver two potent fatty acids: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These omega-3 fatty acids can also be obtained from natural sources such as fatty fish, nuts, flaxseed, shellfish, canola oil, and eggs.
Omega-3 fatty acids are extremely helpful for promoting healthy hair. They nourish the hair and support its growth, and they also reduce the inflammation sometimes associated with hair loss. In addition, omega-3 acids can give your skin a more hydrated and youthful appearance.
A lack of omega-3 can lead to opaque and dry-looking hair, which can result in dandruff or an itchy scalp. Omega-3 contributes to lubricating hair follicles, adding elasticity and brightness to your hair.
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Zinc deficiency
Zinc is an essential micronutrient, with a crucial role in DNA and RNA production, which is required for the efficient division of hair follicle cells. A zinc deficiency, or hypozincemia, can be caused by malnutrition or malabsorption of the element, as well as certain diseases, such as renal disease, chronic liver disease, sickle cell anaemia, and cancer.
The symptoms of zinc deficiency include hair loss, diarrhoea, skin lesions, psoriasis, and muscle wasting. It can also cause acne and is implicated in the development of anorexia and other appetite disorders.
Zinc is important for hair health as it helps to keep hormone levels regulated. A zinc deficiency can lead to changes in the protein structure of hair follicles, weakening their structural integrity and causing new hairs to fall out quicker.
There have been several studies that have shown the positive impact of zinc supplementation on alopecia areata patients with low serum zinc levels. One study showed that after 12 weeks of oral zinc gluconate supplementation, serum zinc levels increased significantly from 56.9 µg/ to 84.5 µg/dl. Positive therapeutic effects were observed for 9 out of 15 patients (66.7%).
The recommended daily intake of zinc is 8-11mg, with a recommended daily dose of 15mg delivered as a chelate. However, some hair loss experts advocate an upper limit of 25mg.
Zinc can be found in many plant-based foods, including:
- Seeds
- Whole grains
- Legumes
- Nuts
- Spinach
- Pumpkin seeds
- Cashews
- Almonds
- Chickpeas
- Kidney beans
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Protein deficiency
Protein is essential for hair growth. Hair is made up of protein — specifically keratin. As most of your hair is in the growth phase at any given time, ensuring you eat a well-rounded diet is essential to supporting healthy hair and overall wellness.
Amino acids (the building blocks of protein) are vital for the replication of these protein-packed cells. Adequate protein intake is, therefore, critical for providing the amino acids that are needed for normal hair growth.
Daily Protein Requirements
The normal daily protein requirement is about 0.8 grams per kilogram of body weight, per day. So a 70kg adult (i.e. ~150-pound, "average size" adult) needs to eat 56 grams of protein every day. Depending on body weight, most adults, therefore, require between 40 to 60 grams of protein per day.
The richest source of protein comes from animal products. For example, poultry, seafood, pork, and beef are roughly 25% protein by weight. Approximately 200 grams (~7 ounces) of meat, fish, or poultry (i.e. a large chicken breast) would provide over 50 grams of protein, easily satisfying the daily protein intake requirement.
However, it is possible to maintain healthy protein intake without animal products. The richest plant source of protein is legumes (beans). Most legumes contain around 15 grams of protein per cup. So, a cup of beans will usually provide close to 1/3 of the daily protein requirements.
Signs of Protein Deficiency
True protein deficiency is very rare in developed countries where dietary protein sources are abundant and people can meet their daily calorie needs. However, it is possible to experience marginal protein intake, which can have varying adverse effects on hair growth.
Some symptoms of true protein deficiency include:
- Loss of lean muscle mass
- Fatigue and low energy
- Increased appetite or cravings
- Frequent infections and illnesses
- Irritability and mood swings
- Brain fog and difficulty concentrating or remembering things
Preventing and Treating Protein Deficiency
The first step in preventing or treating protein deficiency is to become aware of your average daily protein intake. This is best accomplished by counting the grams of protein you eat daily.
For those with marginal protein intake, it is important to boost dietary sources of protein and other nutrients that support healthy hair growth and maintenance. A dietitian can help you evaluate your intake and come up with a plan to ensure you are getting enough protein.
Protein Supplements
While some people use protein powders to boost their overall protein intake, this usually isn't necessary to meet protein needs. In fact, commercially available protein supplements have been found to be disappointing for treating protein-deficient patients. Instead, it is recommended to maintain adequate protein intake from fresh whole food sources.
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Vitamin B12 deficiency
Vitamin B12 is an essential vitamin with several health benefits. It helps with the formation and division of red blood cells, protects the nervous system, synthesises DNA, and provides the body with energy. The recommended daily allowance (RDA) of B12 depends on a person's age: adults and teenagers need 2.4 micrograms (mcg) per day, while children between 4 and 8 years old only need 1.2 mcg.
Vitamin B12 is naturally found in animal products, particularly meat, dairy, and eggs. Therefore, vegans and vegetarians must take extra care to consume enough vitamin B12 to avoid a deficiency. Common symptoms of a vitamin B12 deficiency include weakness and fatigue, tingling in the hands and feet, digestive problems, a sore tongue or mouth ulcers, dizziness, and a decline in memory, judgment, and understanding.
For vegetarians, good sources of vitamin B12 include eggs, dairy products such as milk and cheese, and fortified foods like breakfast cereals. Vegans can obtain vitamin B12 from fortified foods, such as plant-based milk, breakfast cereals, and nutritional yeast, as well as natural sources like nutritional yeast, yeast spreads, certain mushrooms, and some algae.
To summarise, while vitamin B12 is more readily available in animal products, vegetarians and vegans can still obtain sufficient amounts by including fortified foods and specific natural sources in their diet.
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Frequently asked questions
There is no scientific evidence that proves that a non-vegetarian or non-vegan diet leads to less hair loss than a vegetarian or vegan diet. However, hair is primarily made of protein, and iron plays a role in its growth cycles, so a vegan diet may lead to hair loss if not properly balanced.
A vegan diet, when done with care, has just as many nutrients as an omnivorous diet. However, vegans may be at a higher risk of hair loss if their diet does not include the vitamins and minerals needed for healthy hair growth, such as protein, iron, zinc, and vitamin B12.
To prevent hair loss on a vegan diet, it is important to ensure adequate intake of nutrients such as protein, iron, zinc, and vitamin B12. This can be achieved through a well-planned diet that includes protein-rich foods like beans, edamame, nuts, and dark leafy greens like spinach for added iron.
Yes, hair loss caused by a vegan diet can be reversed by addressing the underlying nutrient deficiencies. This can be done by including more nutrient-rich foods in the diet, as mentioned above, and/or taking supplements to increase nutrient levels.
