Vegetarian Diet Hair Falling Out
It's normal to lose 100-200 hairs a day but any more than this can be cause for concern. Hair loss is a very complex issue with many different reasons and factors, from hormones to stress. Recent studies have suggested that vegetarian and vegan diets can cause hair loss to accelerate because animal products contain vital proteins, vitamins, and minerals that are key to hair health. This post will explore the relationship between a vegan diet and hair loss and suggest some ways to incorporate these essential proteins, vitamins, and minerals into your diet.
What Causes Hair Loss in Vegans
Firstly, it is essential to remember that it's not just your diet that can cause hair loss. Hair loss is a very complex issue with causes varying from stress, genetics, and nutrient deficiencies to an underlying health condition. Therefore, if you're concerned about your rate of hair loss, it's essential to see your GP.
In recent years turning vegan or vegetarian has become more and more popular; in the UK it is estimated there are over 600,000 vegans and more reducing their meat consumption. A vegan diet hosts a wealth of benefits, including weight loss, lowering blood pressure, and longevity of life. Although cutting meat and animal products has been shown to have some health benefits, it can also lead to you missing out on vital nutrients vital for hair growth. Iron, typically found in high volumes in red meat, pork, and poultry, is essential for hair growth, meaning an iron deficiency can lead to hair loss. Similarly, proteins are the building blocks for your hair, so if your diet does not include enough protein, your body will always prioritise enough protein for your vital organs over hair cell renewal and nourishment.
We are not suggesting that going vegan causes you to become deficient in all vitamins and minerals and lose all your hair. It is possible to get all the nutrients your body needs on a vegan diet; it just requires a little more planning.
What to Incorporate into Your Diet to Avoid Vegan Hair Loss
Iron
Your vegan diet may appear to be rich in iron from leafy green vegetables and lentils, yet iron in plant foods is less readily available for your body to use than iron derived from animal sources. If you're following a vegan diet, you may become iron deficient, resulting in hair loss, fatigue, and weakness. NHS guidelines suggest that men and women over 50 should consume 8.7mg of iron a day, whereas women aged 19 to 50 need to consume 14.8mg of iron daily.
Good sources of iron for a vegan diet:
- Beans
- Nuts
- Dried fruit such as apricots
- Dark leafy greens (kale and spinach etc.)
- Soy
Protein
Protein consumption is often the first thing that people comment on when telling them you are switching to a plant-based diet. Yet you can eat protein in abundance when having a vegan diet. It is about knowing which foods to eat together to make complete proteins. Low protein consumption and rapid weight loss associated with a vegan diet could lead to hair loss. But as long as you are combining foods to make complete proteins and including all the amino acids, then vegan hair loss should not be a problem for you.
Good protein sources for a vegan diet:
- Legumes (black beans, kidney beans, chickpeas, and soy, etc.)
- Tofu
- Nutritional yeast
- Green peas
- Quinoa
- Nuts
Zinc
In a vegan diet, zinc tends to be the most under-consumed mineral. A zinc deficiency could cause hair loss as well as dull and unruly hair. The NHS recommends men consume 9.5mg of zinc a day and 7mg for women.
Good sources of zinc for a vegan diet:
- Beans
- Wheat
- Bran
- Seeds
- Nuts
- Grains
B12
Vitamin B12 is mostly available in animal products such as meat, fish, and dairy, although it is available in minimal amounts in some animal products. Not consuming enough B12 can lead to a dry scalp and hair loss. It's challenging for vegans to absorb enough B12 in their diet without taking a supplement. Therefore if you are committed to your vegan diet, you should talk to your doctor about introducing a regular B12 supplement into your diet.
Small amounts of B12 can be found in:
- Tempeh
- Nutritional yeast
- Grains
- Fortified cereals
There are a few other little things you can do to avoid hair loss while you incorporate some of these dietary changes into your lifestyle, including:
- Minimising the number of times you wash your hair a week.
- Letting your hair dry naturally and avoid excessive styling when necessary.
- Wear your hair down as much as possible.
For more tips, tricks, and information about hair loss, check out the Simply Wigs blog.
Vegetarian Diet Hair Falling Out
Source: https://www.simplywigs.co.uk/blog/can-a-vegan-diet-cause-hair-loss/