Vegan Diets: Hair Loss And Nutritional Deficits

A vegan diet does not inherently cause hair loss, but an unbalanced vegan diet low in key nutrients may play a role. A sudden drop in protein intake, for example, can cause hair loss as the body stops hair growth to conserve energy for more essential functions. Nutrient deficiencies, especially in iron, vitamin B12, biotin, zinc, and fatty acids, are also common causes of hair loss for those on a vegan diet. Rapid weight loss, which is common for new vegans, can also put stress on the body and disrupt its natural processes, leading to hair loss. However, well-planned vegan diets that include a variety of whole plant-based foods are not likely to cause hair loss.

Iron deficiency

Causes of Iron Deficiency

Cutting out meat from your diet can lead to an increased risk of iron deficiency, otherwise known as anaemia. This is because meat contains heme iron, which is better absorbed by the body – around 20% – in comparison to non-heme iron, which has around a 7% absorption rate.

Symptoms of Iron Deficiency

Vegans tend to have lower ferritin stores than meat-eaters, so you're more likely to experience symptoms of iron deficiency if you're vegan. If you're very low in ferritin, it could be a reason for hair loss.

Treatment of Iron Deficiency

Plant-based eaters can still get their recommended daily allowance of iron by eating plenty of non-heme rich plant foods such as nuts, spinach, whole grains, lentils, white beans, tofu, tempeh, edamame, and spirulina.

Vitamin C and beta-carotene can help you absorb more iron, too.

Prevention of Iron Deficiency

To prevent iron deficiency, ensure you are eating enough good sources of iron (don't forget dark chocolate is a great source of iron).

Lack of vitamin B12

Vitamin B12 is an essential nutrient that helps create new red blood cells, maintain nerves, produce DNA, and enable cell division. Hair follicles rely on these processes to sustain healthy hair growth.

Vitamin B12 helps hair follicles divide and grow normally as hair cells regenerate. B12 deficiency can disrupt cell proliferation, and the nutrient also aids metabolism and circulatory processes that supply follicles with the blood flow needed for optimal growth.

When vitamin B12 levels are low, it can seriously impact hair growth and lead to excessive shedding. Here are some of the key ways a B12 deficiency can disrupt normal hair health:

• Slowed cell division: B12 helps produce DNA and enables the cell replication needed for hair to grow from follicles. Without enough B12, cell proliferation slows, reducing hair production.
• Disrupted blood flow: B12 aids red blood cell formation, carrying oxygen and nutrients to the scalp and follicles. Deficiency can reduce the blood supply to hair roots.
• Decreased hair follicle health: Vitamin B12 contributes to metabolising nutrients that hair follicles need to stay healthy and productive. Lack of B12 can impair follicle function.
• Increased folate levels: B12 and folate balance each other in the body. Low B12 allows folate levels to rise, which has been linked to hair loss.

How to treat a B12 deficiency

Treating a vitamin B12 deficiency requires a holistic approach to hair loss treatment, dietary changes, and lifestyle factors. Here are some ways to overcome a shortfall:

• B12 injections: Shots delivered by a doctor can quickly elevate B12 levels in the body and are important for severe deficiencies.
• Oral vitamin supplements: Daily B12 pills can maintain adequate vitamin B12 levels for those with mild to moderate deficiencies or as a follow-up to injections.
• Dietary changes: Include animal products like beef, eggs, and dairy products to help restore levels through a healthy diet. Nutritional yeast and tempeh are good vegan sources of vitamin B12.
• Address underlying causes: Treat any underlying medical conditions causing deficiency, like autoimmune disorders or celiac disease.
• Reduce stress: Chronic stress depletes B12 stores, so relaxation techniques like yoga and meditation can help manage anxiety.
• Check for drug interactions: Some prescriptions, like proton pump inhibitors, can impact B12 absorption and may need to be changed.
• Over-the-counter products: Some shampoos, serums, and foams can aid the deficiency recovery process and support hair growth.

Low protein intake

Protein is an essential component of hair health. Hair is primarily made of a protein called keratin, so if you don't eat enough protein, your hair may suffer.

Sources of Protein

Protein is easy to find in meat, but it can be more challenging to source sufficient amounts in a vegan diet. However, it is not impossible, and some good sources of plant-based protein include:

• Soy
• Beans
• Lentils
• Chickpeas
• Nuts
• Certain grains like quinoa or cereals
• Tofu
• Tempeh
• Seitan (vital wheat gluten)
• Hemp seeds
• Chia seeds
• Pumpkin seeds
• Almonds
• Vegan protein powders

The Link Between Low Protein Intake and Hair Loss

When the body experiences low protein levels, one of the first things it does is stop hair growth to conserve energy for more essential body functions. This interruption in the body's hair production cycle can lead to hair loss or alopecia.

Preventing Hair Loss on a Vegan Diet

Well-planned vegan diets that include a variety of whole plant-based foods are not likely to cause hair loss. However, if you are concerned about getting enough protein, try including more beans, lentils, tofu, tempeh, nuts, and whole grains in your diet.

Additionally, a registered dietitian can help you ensure you are meeting your nutritional goals and prevent hair loss due to low protein intake.

Zinc deficiency

Zinc is an essential mineral for the human body and is found naturally in a range of foods. The body cannot store zinc, so levels need to be topped up consistently through diet. Zinc helps the body to perform its functions, including healing wounds, strengthening the immune system, and blood clotting.

Zinc deficiencies are quite common, affecting around 1.1 billion people worldwide. Those in developing countries are more likely to have this deficiency, but it can affect anyone in any country.

There is a definite link between zinc and hair loss, as hair loss is one of the symptoms of a zinc deficiency. Research indicates that men with male pattern baldness have lower levels of zinc than those without. However, zinc levels only affect hair growth when a person has low levels, and it does not work for everyone as a hair loss treatment. If you are already consuming enough zinc in your diet, there is little evidence to suggest that taking more zinc will boost hair growth.

The recommended daily intake of zinc is 8-11mg, but the recommended daily dose is 15mg. While the recommended doses are on the safe side, some hair loss experts advocate an upper limit of 25mg. However, zinc supplementation should not be taken at this upper limit for longer than 2-3 weeks.

Zinc-rich foods include:

• Seeds
• Whole grains
• Lean meat
• Shellfish
• Fish
• Eggs

Rapid weight loss

Vegan Diet and Rapid Weight Loss

A vegan diet can cause rapid weight loss, which can trigger telogen effluvium and lead to hair loss. Telogen effluvium is a form of hair loss that occurs when hair follicles prematurely enter the telogen (pre-shedding) phase. This can be caused by various factors, including rapid weight loss, nutritional deficiencies, surgery, prolonged labour, fever, and stress.

When the body experiences rapid weight loss, it is under stress, which disrupts normal body functioning and hair growth. This stress can trigger telogen effluvium and lead to hair loss. It is important to note that telogen effluvium is typically a temporary condition, and the hair usually grows back within a few months.

To prevent rapid weight loss on a vegan diet, it is essential to ensure adequate calorie intake. Meeting your daily calorie requirements helps maintain healthy body functions and weight management. It is also crucial to include a variety of nutritious foods in your diet, such as legumes, nuts, seeds, grains, fruits, and vegetables, to ensure you are getting enough protein, iron, zinc, and other essential nutrients.

In addition to managing weight loss, it is important to address any nutritional deficiencies that may be contributing to hair loss. This includes ensuring adequate intake of protein, iron, zinc, and folic acid, which are essential for hair growth and maintenance. Supplements can also be considered, especially if it is difficult to obtain all the necessary nutrients from diet alone.

While a vegan diet can contribute to rapid weight loss and hair loss, it is important to note that a well-balanced vegan diet that meets nutritional needs should not cause hair loss. Ensuring adequate calorie intake, managing weight loss, and addressing nutritional deficiencies can help prevent hair loss and promote healthy hair growth on a vegan diet.

Frequently asked questions