Milly Gaines
A vegan diet can have a number of benefits for hair health, but it can also lead to vitamin and mineral deficiencies that may cause hair to become dry and brittle. Animal products are rich sources of protein, vitamins, and minerals that are key to hair health. A vegan diet may lack essential nutrients such as protein, iron, zinc, vitamin B, biotin, and omega-3 fatty acids, which are crucial for maintaining strong and healthy hair. While it is possible to obtain these nutrients from plant-based sources, it may require more planning and supplementation to ensure adequate intake.
| Characteristics | Values |
|---|---|
| Hair Dryness/Hair Loss Cause | Deficiency in protein, iron, zinc, vitamin B, biotin, and omega-3 fatty acids |
| How to Prevent | Combine different types of plant-based protein, take an iron supplement, increase calcium-rich veg intake, take a vitamin B12 supplement, eat zinc-rich foods |
What You'll Learn
Iron deficiency
A vegan diet can increase your risk of hair loss, but it's important to note that hair loss is a complex issue influenced by various factors such as stress, genetics, nutrient deficiencies, and underlying health conditions. While a vegan diet offers numerous health benefits, it may also lead to deficiencies in specific nutrients vital for hair health, including iron.
Iron is essential for hair growth, and a deficiency can result in hair loss. Iron helps the body produce haemoglobin, which carries oxygen to cells, including those involved in hair growth. Meat contains heme iron, which is more easily absorbed by the body compared to non-heme iron found in plant-based sources. As a result, vegans may be at a higher risk of iron deficiency, or anaemia.
To maintain healthy hair on a vegan diet, it is crucial to ensure adequate iron intake. While plant-based sources like spinach, nuts, and whole grains provide non-heme iron, it is less readily available to the body. Thus, vegans may need to increase their iron intake through diet or supplements. Good vegan sources of iron include:
- Dried fruits such as apricots
- Dark leafy greens (e.g., kale, spinach)
- Lentils
- Spinach
- Nuts
- Seeds
- Dark chocolate
- Skin-on potatoes
- Beans
- Fortified cereals
- Dark chocolate
- Molasses
Additionally, consuming vitamin C-rich foods (oranges, kiwi, bell peppers, broccoli) along with iron-rich meals can enhance iron absorption.
It is worth noting that hair health is influenced by multiple factors, and a well-rounded approach is necessary to maintain healthy hair. A balanced vegan diet, rich in various whole foods, can provide the necessary nutrients for hair health while also offering the benefits associated with a plant-based lifestyle.
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Vitamin B12 deficiency
A vegan diet can lead to vitamin B12 deficiency, which can cause hair loss and a dry scalp. Vitamin B12 is important for hair as it helps carry oxygen to the hair follicles to encourage growth. While it is mostly found in animal products, there are some plant sources of vitamin B12, including fortified cereals, fortified plant milks, and nutritional yeast. However, it is challenging for vegans to absorb enough B12 from diet alone, so a regular supplement is recommended.
- People with pernicious anaemia, an autoimmune condition that affects the absorption of vitamin B12.
- People who have had weight-loss surgery or have digestive conditions that affect nutrient absorption.
- People who follow a vegan or vegetarian diet.
- Older adults. As we age, our bodies become less able to absorb vitamin B12 from food.
If you think you may be deficient in vitamin B12, it is important to consult your doctor or a registered dietitian for advice. They may recommend a blood test to check your B12 levels and advise you on the best course of action to correct any deficiency.
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Zinc deficiency
A vegan diet can lead to hair dryness and hair loss due to a zinc deficiency. Zinc is a trace element in the human body and is essential for many biochemical processes. Zinc contributes to the production of keratin, which is responsible for hair strength and structure. A deficiency can lead to hair shedding, brittleness, and scalp issues.
The NHS recommends a daily intake of 9.5 milligrams of zinc for men and 7 milligrams for women. While it is possible to get all the nutrients your body needs on a vegan diet, it requires careful planning. To prevent zinc deficiency, vegans can include zinc-rich foods in their diet, such as legumes (e.g. black beans, kidney beans, chickpeas), nuts and seeds (e.g. cashew nuts, pumpkin seeds), and grains (e.g. bread, cereals).
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Protein deficiency
A protein deficiency can negatively impact hair health. Hair is made up of protein, so ensuring you have adequate protein intake is essential for keeping hair strong and resilient. When the body doesn't get enough protein, it may redirect the available protein to essential bodily functions, leaving the hair follicles undernourished. This can lead to hair thinning and brittleness, and even hair loss in severe cases.
To prevent protein deficiency, it is important to include protein-rich foods in your diet. Good sources of protein include lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds. If you follow a vegan diet, you can opt for plant-based protein sources like tofu, tempeh, quinoa, and lentils. Combining different types of plant-based proteins can help ensure you get all the essential amino acids. Examples include beans, lentils, chickpeas, soya products, peanut butter, cashew nuts, and pumpkin seeds.
In addition to dietary modifications, using certain hair care products can help improve hair health. For example, pre-shampoo treatments can increase the elasticity of the hair and provide protection when washing. Heat protection sprays can also help shield hair from damage caused by heat styling.
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Omega-3 deficiency
Omega-3 fatty acids are an important component of cell membranes and help produce signalling molecules called eicosanoids, which in turn support the immune, pulmonary, cardiovascular, and endocrine systems. Omega-3 fatty acids also help maintain the density, texture, and strength of hair.
An omega-3 deficiency can lead to negative health effects, including hair and scalp issues. Omega-3 fatty acids help hair elasticity and growth. Without enough omega-3s, the scalp can become dry and flaky, and hair can become brittle and break down quickly.
Vegans need more omega-3s than those who eat meat, as only a few select vegan foods contain enough omega-3s, DHA, and EPA (other forms of omega-3). While plant-based sources of omega-3s are available, the body's ability to convert them into the long-chain omega-3s EPA and DHA is limited.
A study found that while ALA and EPA levels increased in participants who consumed a diet high in ALA, their DHA levels decreased. DHA is a significant component of the brain and has been linked to optimal cognitive performance and a reduced risk of anxiety and depression.
To address an omega-3 deficiency, it is recommended to increase dietary intake of EPA, DHA, and ALA, or take an omega-3 supplement.
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Frequently asked questions
A vegan diet can lead to dry hair if you don't ensure you're getting the right nutrients. Make sure you're getting enough protein, iron, zinc, vitamin B, biotin, and omega-3 fatty acids, as these are crucial for maintaining strong, healthy hair.
To prevent dry hair, include the following in your diet: avocados, chia seeds, almonds, kale, cacao, walnuts, acai, and tahini. These foods are rich in the nutrients that support hair health.
Your hair may be dry because you're not getting enough of certain nutrients from animal products. Iron, for example, is more readily available to the body from animal sources. You can get iron from plant sources like spinach and nuts, but you may need to take a supplement to ensure you're getting enough.
The recommended daily intake of protein is 46 grams for women and 56 grams for men. On a vegan diet, you can get protein from legumes, nuts, seeds, and soy products.
Yes, consider taking a vitamin B12 supplement. Vitamin B12 is important for hair health and it can be hard to get enough from vegan food sources alone.
