Vegan Diet Hair Loss: Causes, Tips, And Foods To Eat

A vegan diet and hair loss may go hand in hand. Surprising, right? In general, adopting a vegan lifestyle poses no problem, as it is unlikely to impact hair growth directly. However, a poorly managed vegan lifestyle may cause nutrient imbalance and deficiencies, which may affect hair growth and cause hair fall.

In a survey comprising 6,093 US adults, opinions were collected on vegan diets. About 29% of respondents believed that a vegan diet is healthier than a non-vegan diet, while 32% thought it is less healthy. A significant size of the respondents (39%) lacked a clear opinion on the matter.

However, there are ways to avoid nutritional deficiencies and manage hair loss. This article explains the link between a vegan diet and hair loss and how to avoid that. Keep reading to learn more.

What Causes Hair Loss In Vegans?

Several factors may cause hair loss in vegans:

1. Dietary Restrictions

Vegans do not consume animal-derived food, such as meat, eggs, seafood, and dairy. Thus, they miss out on the nutrients that these foods have to offer, resulting in hair shedding. Dietary restrictions may cause a lack of essential nutrients and vitamins for hair growth and maintenance, like (1):

• Protein

Protein deficiency and decreased protein intake are linked to telogen effluvium, causing temporary hair loss and hair thinning. Typically, you get a large amount of protein from dairy and meat products. Your body is deprived of this due to veganism. Hence, to conserve energy, your system halts all ’unnecessary’ activities, including hair growth (2).

• Iron (Ferritin Levels)

Iron increases your red blood cell count and distributes oxygen throughout the body, including your scalp. Individuals who are deficient in iron tend to experience hair loss. Women, especially, are prone to hair loss from a lack of iron and low serum ferritin (iron-binding protein) levels (2).

• Zinc

Zinc is a trace element, and the human body cannot generate it on its own. Zinc helps in cell growth and development and DNA synthesis. Insufficient zinc levels in your diet can cause alopecia (a telltale sign of zinc deficiency) and telogen effluvium (2). The main dietary sources of zinc include milk, meat, and fish, which vegans do not consume.

• Folic Acid (Vitamin B12)

Research found that people with telogen effluvium and androgenetic alopecia had low levels of folic acid in their bodies (2). Consuming folic acid for hair growth helps maintain scalp health by developing red blood cells that provide oxygen to the hair follicles. It is mainly found in eggs, meat, and dairy products, which vegans do not eat.

A YouTuber shared her hair loss experience while on a vegan diet plan. She said, “I noticed that there was a lot of hair fall and when I combed my hair or especially when I wash my hair. So ever since I bumped my fat intake, I started taking in my vitamin B complex and especially my iron, I noticed that the excessive hair fall stopped and everything went back to normal again (i).” She added that the hair fall started as she started following a high-carb, low-fat diet plan.

2. Rapid Weight Loss

A lot of fat comes from animal products. Switching to veganism may cut out all the fat from the diet. This may cause rapid weight loss, triggering telogen effluvium (1). Rapid weight loss also puts a lot of stress on the body, disrupting normal body functioning and hair growth.

3. Thyroid Issues

Hair thinning

and loss is a common symptom of thyroid problems (3). Get your thyroid levels checked and talk to a doctor for a treatment plan.

4. Dehydration

Inadequate water intake can also contribute to hair loss. Studies indicate that even mild dehydration can diminish blood circulation to your skin (4). This may potentially limit the flow of blood to your hair follicles and, consequently, influence hair growth negatively. Hence, ensure sufficient water consumption throughout the day, as hydration plays a vital role in promoting healthy hair growth and maintaining the overall integrity of the hair shaft.

5. Hormonal Imbalance

Hormonal imbalances, common in both men and women, can contribute to hair loss (5). Vegan diets may influence hormone levels due to changes in nutrient intake. Ensure sufficient intake of nutrients crucial for hormone production, such as zinc and vitamin D. Also consider consulting with a healthcare professional to identify and address hormonal imbalances that may impact hair health on a vegan diet.

Given the restrictive nature of veganism, you will likely notice an increase in hair loss. But you need not give up your plant-based diet to save your locks! Try the following vegan-friendly foods for hair growth to maintain strong, healthy hair. However, there are more foods for hair growth that you must explore to stimulate your hair growth.

Best Vegan Foods To Consume For Healthy Hair

1. Protein

Make sure to include the following foods in your diet to increase your protein intake.

• Legumes: Lentils, black beans, kidney beans, chickpeas, soybean, and tofu
• Nuts: Almonds, peanuts, walnuts, and pecans
• Seeds: Chia, flax, sunflower, and pumpkin
• Grains: Quinoa, oats, and rice
• Fruits: Coconuts, guavas, and avocados
• Vegetables: Green peas, mushrooms, French beans, and broccoli

2. Iron

The body does not easily absorb the iron from fruits and vegetables as it does from meat and dairy products. Hence, increase your intake of the following iron-rich vegan foods for healthy hair:

• Legumes: Beans, soybeans, and lima beans
• Nuts: Almonds, cashews, and foxnuts
• Seeds: Pumpkin, sunflower, pistachio, and pulses
• Grains: Fortified cereals, quinoa, rice, and oats
• Fruits: Dried apricots, prunes, and figs
• Vegetables: Beets, spinach, kale, and watercress

Quick Tip

Combine canned chickpeas with diced cucumber, cherry tomatoes, and fresh parsley. Drizzle olive oil, squeeze lemon juice, and add a pinch of salt for flavor. This quick snack is not only delicious but also rich in iron to support healthy hair from within.

3. Zinc

To fill the gaps in your nutritional needs, incorporate the following zinc-rich foods into your diet.

• Legumes: Beans, lentils, soy, and tofu
• Nuts: Cashews and almonds
• Seeds: Sesame, sunflower, and pumpkin
• Grains: Bran, wheat, quinoa, and fortified cereals
• Fruits: Avocados, kiwis, and blueberries
• Vegetables: Spinach, asparagus, and mushrooms

4. Vitamin B12

Here are a few vegan-friendly foods that you can try to increase your B12 levels:

• Legumes: Tempeh
• Fortified Foods: Cereals, almond milk, and nutritional yeast

However, vegan food sources may not be enough to reduce the risk of deficiency. You may take vitamin supplements to avoid nutritional deficiency.

Here are some top tips to prevent hair loss and thinning from a vegan diet.

Tips To Combat Hair Loss From A Vegan Diet

1. Eat Nutritious Food

One of the best ways to avoid hair loss when on a vegan diet is by eating foods with high amounts of vitamins, minerals, and other nutrients. You may talk to a dietitian or nutritionist and follow a balanced diet chart.

2. Start Taking Supplements

Most of the time, you may not be able to meet the daily dietary intake goal of certain nutrients when on a plant-based diet. To cover that deficiency, you may take supplements. Consult a doctor regarding this.

Quick Tip

Take supplements with regular food to maximize absorption. Nutrients like vitamins A, D, E, and K are fat-soluble, and consuming them with a meal that includes healthy fats enhances their absorption.

3. Monitor Your Caloric Intake

Make sure you meet your daily calorie requirement. This helps maintain healthy body functions and manage your weight. Meeting the calorie requirements also prevent rapid weight loss.

Quick Tip

Consider applying a small amount of nourishing essential oils, such as rosemary or lavender oil, to your scalp. Dilute them with a carrier oil like coconut, and gently massage it in to promote blood circulation and support hair growth.

Going vegan can also influence many other health-related factors that may directly or indirectly affect your hair health. Let’s take a look.

What Factors Can A Vegan Diet Influence To Minimize Hair Loss?

1. It May Lower Blood Pressure

Following a healthy and balanced vegan diet may help control your blood pressure (6). Hypertension may also cause androgenetic alopecia. The research found a link between using spironolactone, a drug used to treat hypertension, and alopecia (7).

2. Reduces Inflammation

A vegan diet contains anti-inflammatory properties that may help reduce inflammation (8). Chronic inflammation increases androgen activity in the body and increases DHT levels (9). This may trigger hair loss.

3. Reduces Cholesterol Levels

A plant-based diet helps reduce cholesterol levels in the body (10). High cholesterol levels affect the hair follicles and may cause hair disorders like alopecia and hirsutism. However, more research is needed to identify how hair follicles synthesize cholesterol and how high cholesterol levels affect follicle proliferation (11).

4. Regulates Blood Sugar Levels

A vegan diet helps regulate blood sugar levels and is an excellent way to manage type 2 diabetes and improve insulin resistance (12). Poor insulin resistance is linked to androgenetic alopecia (female pattern baldness) (13).

Frequently Asked Questions

Are vegans deficient in biotin?

No, not necessarily. Studies suggest that vegans are not deficient in biotin(vitamin B7) (14). Ensure that you consume foods rich in biotin to avoid this issue.

Are vegans more likely to go bald?

No, there is no direct link between a vegan diet and hair loss (15). However, a lack of proper nutrients may increase your risk of hair loss. Consult a nutritionist for a proper and healthy vegan diet.

Can a vegan diet reverse thinning hair?

Eating a healthy and balanced vegan diet along with a healthy lifestyle may reduce your risk of thinning hair.

Watch the following video to discover strategies for preventing hair loss while following a vegan diet. The video shares valuable advice on the best tips and insights on maintaining healthy hair without animal products.

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Reviewer Author Editor Fact Checker

Garima SinghMSc (Nutrition), DNHE, DDHN

   

Garima Singh is a certified nutritionist and dietitian with over 7 years of experience. She provides both in-office and virtual consultations and works with individuals, groups, offices, and schools. She has a passion for cooking foods in a way to make them healthy as well as palatable.

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Ramona SinhaEditor

 

Ramona is an editor at StyleCraze with 11 years of experience in writing and editing. She has authored over 200 articles on skin and hair care. She graduated from the University of Calcutta, West Bengal, and did her post-graduation from the University of Kalyani, West Bengal.

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Anjali SayeeAssociate Editor

Anjali is an Associate Editor at StyleCraze with 7 years of experience specializing in hairstyles, hair care, and skin care. She has authored over 300 articles and offers expert advice on hair styling techniques, effective skin care routines, and tips for maintaining healthy hair and skin.

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Monomita ChakrabortyBeauty & Lifestyle Writer

Monomita has a graduate degree in mass communication and video production from St. Anthony's College, Shillong, and a master’s degree in journalism and mass communication from the Royal Global University, Guwahati. She is also a certified skincare coach with a keen interest in skin, hair, tattoos, nail art, and lifestyle trends.

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