Vegan Diets: Baldness And Nutritional Deficiency Risks

A vegan diet does not directly cause hair loss, but it can put you at a higher risk of hair loss if your diet does not include the vitamins and minerals you need for healthy hair growth.

The hair follicle is very sensitive to dietary changes, and a vegan diet may lack essential nutrients such as protein, iron, zinc, and vitamins B12, B5, and B2. These nutrients are important for healthy hair growth and development, and deficiencies can lead to hair loss.

However, a well-balanced vegan diet with all the necessary nutrients should not cause hair loss. It is important to ensure that your diet includes a variety of plant-based sources of these essential nutrients to maintain healthy hair and prevent hair loss.

Iron deficiency

While a vegan diet does not directly cause hair loss, it can put you at a higher risk of hair loss if your diet does not include the vitamins and minerals needed for healthy hair growth. One of the main deficiencies that cause hair loss on a vegan diet is an iron deficiency, also known as anaemia.

You can absorb 20% of the heme iron from meat but only 1-7% of the non-heme iron from plants. Vegans tend to have lower ferritin stores than meat-eaters, so they are more likely to experience symptoms of iron deficiency.

How to Prevent Iron Deficiency on a Vegan Diet

You can get iron from plant-based sources such as:

• Spinach and other dark, leafy greens
• Nuts
• Seeds
• Dark chocolate
• Skin-on potatoes
• Kidney beans
• Sesame seeds
• Broccoli
• Lentils
• White beans
• Tofu
• Tempeh
• Edamame
• Spirulina

Vitamin C and beta-carotene can help you absorb more iron, so consider eating more oranges, peppers, strawberries, and carrots.

Vitamin B12 deficiency

While a well-balanced vegan diet is beneficial for overall health, a poorly planned vegan diet can lead to nutritional deficiencies, including vitamin B12 deficiency, which can contribute to hair loss. Vitamin B12 is essential for the production of red blood cells that carry oxygen to the hair follicles, and a deficiency can disrupt this process, leading to hair loss and a dry scalp.

Vitamin B12 is predominantly found in animal-based foods, and vegans may struggle to obtain sufficient amounts from plant-based sources alone. As a result, vegans are at a higher risk of vitamin B12 deficiency, which can manifest as hair loss. However, this can be easily addressed by taking a daily vitamin B12 supplement.

In addition to vitamin B12, other nutrient deficiencies commonly associated with hair loss in vegans include iron, zinc, protein, and fatty acids. Ensuring adequate intake of these nutrients through a balanced diet or supplements can help prevent hair loss and promote healthy hair growth.

Biotin deficiency

Biotin, also known as vitamin B7, is an essential B vitamin that helps the body get energy and nutrients from macronutrients like carbohydrates, proteins, and fats. It is critical for several bodily functions, including energy production, nervous system health, and gene activity regulation.

• Biotinidase deficiency (a rare genetic condition)
• Chronic alcohol use disorder
• Bariatric surgery patients
• Anorexia or restrictive diets
• Inflammatory bowel disease (ulcerative colitis and Crohn's disease)
• Regular consumption of raw egg whites (which contain avidin, a protein that binds biotin and prevents its absorption)

Symptoms of biotin deficiency include:

• Hair loss and loss of hair colour
• Dry, scaly skin, especially around the eyes, nose, and mouth
• A swollen and painful tongue
• Dry eyes
• Loss of appetite
• Fatigue
• Insomnia
• Depression

Biotin is found in many common foods, including:

• Yeast
• Liver
• Egg yolks
• Soya
• Nuts
• Cereals
• Wheat germ and whole grains
• Spinach and cauliflower
• Cheese, curds, and cow's milk
• Pork, beef, and chicken
• Apples, bananas, and tomatoes
• Carrots, lettuce, and potatoes
• Sweet potatoes
• Almonds

The recommended daily intake of biotin for adults is 30-40 mcg, but this can vary depending on individual needs. Biotin supplements are also available and are generally well-tolerated, although excessive intake may interfere with certain laboratory tests.

Zinc deficiency

Zinc is an essential trace element in the human body, involved in over 300 enzymatic reactions. It is required for cell reproduction, the production and maintenance of hormone levels, protein synthesis, and the absorption of vitamins and other minerals.

The recommended daily allowance (RDA) of zinc for adults is between 8 and 11 milligrams per day. However, when it comes to preventing hair loss, some experts recommend an upper limit of 25 mg.

Zinc supplements are widely available and can be beneficial for those experiencing hair loss. However, it is important not to exceed the recommended dose to prevent zinc overdose and toxicity. Common side effects of zinc supplements include nausea, a metallic taste in the mouth, and mouth irritation.

Zinc supplements should be avoided by people with zinc-related conditions such as Wilson's disease or haemochromatosis, as well as those with chronic kidney disease or certain gastrointestinal conditions that impair zinc absorption. Pregnant or breastfeeding women should also consult a healthcare provider before taking zinc supplements.

In addition to supplements, zinc can be obtained through dietary sources such as seafood (crab and lobster), meat, shellfish, fish, eggs, seeds, and whole grains.

Protein deficiency

Protein is the building block of our body and is the most abundant element in our body besides water. It is a vital macronutrient that plays a crucial role in growth, maintenance, and repair of tissues. Proteins are made up of amino acid bonds, and we need to derive essential proteins from the food we consume.

Protein and hair loss are interlinked as hair is primarily made of a protein called keratin. Keratin is a fibrous protein that forms the entire structure of hair, and amino acid chains help build hair blocks and promote the health of the hair. These chains consist of multiple elements such as oxygen, hydrogen, carbon, and sulfur, which are also responsible for the healthy growth of skin and nails.

Any reduction in protein in the diet can lead to hair loss, hair thinning, and other hair problems. Hair becomes dry and brittle, leading to hair breakage and split ends. When there is a shortage of protein in the body, the body immediately starts to safeguard protein for vital organs, and since hair is not crucial for survival, it is the first to go. Therefore, a lack of protein will cause heavy hair loss as the body deems it unnecessary to provide hair with valuable protein.

According to the Center for Disease Control and Prevention (CDC in the USA), the body requires 35% of total daily calories from protein. This would be approximately 46 to 56 grams of protein for one adult, varying depending on height, weight, age, and gender. Providing the body with the right amount of protein will not only stop hair loss but also help prevent any further problems.

Yes, hair loss due to protein deficiency can be reversed. By simply adding more protein-rich foods to your daily diet, you can not only stop hair loss but also boost the growth of stronger hair. Consumption of protein helps in hair growth and increases hair density. It is essential to consult with a dermatologist and dietician to develop a proper meal plan and follow the guidelines for healthy and nourished hair.

Treatment for Hair Loss due to Protein Deficiency

If you have already lost hair due to protein deficiency, cosmetic treatments can help regrow hair while simultaneously working on consuming more protein to prevent further loss. Treatments such as PRP (platelet-rich plasma), Minoxidil, and Finesteride (for men only) can help with hair regrowth and fighting hair thinning.

Best Protein-Rich Diet for Healthy Hair Growth

A healthy diet rich in all essential nutrients, especially proteins, can help prevent hair loss and promote stronger and healthier hair. Some protein-rich foods that may help prevent hair loss include:

• Seeds: Sesame, flax, chia, and hemp seeds are high in Omega 3 fatty acids, calcium, fiber, and protein.
• Nuts: Almonds, brazil nuts, walnuts, and peanuts are packed with protein, iron, selenium, and omega 3.
• Beans and lentils: Lentils and beans provide 10-20 grams of protein per 100 grams and are also rich in iron, zinc, and Vitamins B1, B2, B3, and B6.
• Dairy: Milk, yogurt, cheese, paneer, buttermilk, and cream are excellent sources of protein.
• Complex carbs: Rolled or steel-cut oats, sweet and white potatoes, yams, whole-grain wheat, brown rice, and quinoa boost protein intake and are packed with Vitamin B, fiber, and zinc
• Lean meat and eggs: Chicken, turkey, and lean cuts of beef provide high amounts of protein and are rich in biotin and iron.
• Seafood: Salmon, tuna, and cod contain high amounts of protein and essential fatty acids, which are essential for hair growth and preventing dandruff.

In conclusion, while hair loss can be a concern for people on a vegan diet, ensuring adequate protein intake and incorporating protein-rich foods can help prevent and reverse hair loss.

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