Hair loss may happen for a variety of reasons ranging from hormones, skin conditions, stress and of course, diet. Vegetarianism is NOT a direct cause of hair loss however a poorly balanced vegetarian diet will do some damage not just your hair but also skin and overall health. There will be vitamin, mineral and protein deficiencies if the vegetarian diet is not properly balanced and these will be causes of several health conditions including but not limited to hair health.
In this article we will look into a possible relation between hair loss and vegetarianism. We will try to answer questions regarding Can vegetarianism cause hair loss? Or is your hair loss related to your vegetarian diet? Is hair health related to nutrients and if yes what can be some solution to prevent hair loss. Continue reading to find all about hair loss in vegetarians.
Can vegetarians experience hair loss?
Just like our nails and skin viability our hair is also an “inner” problem. Supplementing or healing the “inside” will usually directly improve the health of the “outside”. By this logic vegetarians who do not consume animal meat products may be lacking in some nutrients as their intake of animal products are limited thus they may experience hair loss as a result of it.
Following this logic everyone with a “deficient” diet is prone to lose hair, among other health concerns. Our bodies are designed to consume, digest and ultimately put into use nutrients complex food. As vegetarians do not consume a huge chunk of complex nutrients they may be more prone to deficiencies. People who are pescatarians or vegans,people who have celiac disease or have a paleo diet can also be prone to deficiencies in nutrients and thus experience hair loss.
Reasons for hair loss in Vegetarians
Simplifying the underlying causes of hair loss to simply dietary changes would overlook major casualties of hair loss like genetics, alopecia and stress. These 3 factors are the leading reasons for hair loss. However for vegetarians the argument can be made as certain nutrients may be lacking or the body may be acclimating to a new dietary regimen. A well balanced vegetarian diet will include all the necessary minerals, vitamins or protein that the body needs which in return not only not cause hair loss but promote scalp health. However it is easy to not be aware of what’s going on in your body if you do not keep up with your diet and purposefully add certain steps. In such cases it is also possible to experience hair loss as a sort of reaction from the body.
Don’t get us wrong, being a vegetarian has a lot of health benefits: it is known to reduce the risk of cardiac diseases, improving gut health and cholesterol, not to mention the environmental benefits. However if the diet is not well balanced and carefully curated it will be easy to overlook and deficiencies will happen easier than to a person with a carnivore diet. If certain nutritional needs are not met it would not only cause hair loss but end up causing more serious health concerns in the long run.
Nutritional causes in Vegetarians Hair Loss
Understanding the nutritional causes of hair loss allows you to take action and change the vitality of your hair before it is too late. Hair is made of a protein called keratin which is created by the existence of certain vitamins and minerals in the body. If the body doesn’t have a supple amount then the hair that is created is weak thus more prone to loss or breakage. Keratin production affects scalp rejuvenation and hair follicle viability which are important steps in maintaining strong and durable hair.
Leading causes of hair loss in vegetarians can be grouped in three categories: vitamin deficiencies, protein deficiency and mineral deficiencies. Each of these affect hair durability in its own way and it’s monumentally significant for the hair to not only weaken but also keep growing.
Vitamin deficiencies
Our cells the micro-nutrients they get from vitamins and as vitamins are not stored in the body our diets need to have enough rich-foods that will sustain us in the long run. For vegetarians vitamins are not a huge deal as their plant-based diet contains a lot of plant-based vitamins. Vitamins that are important for hair growth like B2, C and D which are available in plants. One source of B vitamins that our body needs in order to sustain a healthy hair cycle is the B12 vitamin because it is a vitamin that is primarily found in meat products like fish and red meat. Not only will B12 deficiency cause hair loss it will also cause light-headedness, fatigue and weakness.
Protein deficiency
One of the biggest concerns is protein deficiency when a vegetarian diet is concerned. Non-consumption of protein rich animal products can be a concern as your diet will be severely affected by this lack of diversity. Our hair is made of protein (keratin) and needs protein to replenish and keep its durability. If our body doesn’t have a trustable source for it, hair loss is bound to happen. For vegetarians making sure that their diet consists of a satisfactory amount of protein intake will go a long way in maintaining their overall health.
Mineral deficiencies
Just like vitamins and protein deficiency, lack of minerals in our bodies will lead to thinning of hair and hair loss not to mention long-term health-concerns like vertigo, blood-pressure and even fatigue. Iron and Zinc play a huge role in healthy hair growth: zinc repairs hair tissue whereas iron enables the production of oxygen thus energy and refreshment for the hair cell.
As vegetarian people do not consume animal meat like fish or cattle meat they may not have access to enough zinc or iron sources. Vegetarian people need to make sure that their diet contains enough in order to avoid loss of hair vitality.
How to prevent Vegetarian Hair Loss
In order to prevent vegetarian hair loss one must prioritize their diet and intake of certain food groups. This doesn’t mean being a vegetarian will directly result in hair loss or an unhealthy life-style. It means that one must pay special attention to their eating habits and make sure that their nutrition plan includes a variety of different protein sources in adequate amounts. Some patients may even benefit from talking to a health-care professional who specializes in nutrition and eating habits in order to get a realistic sense of just how much food they need and what the best way to incorporate some of the foods into their daily life would look like. Here is a list of things vegetarian people can be mindful of in order to prevent hair loss.
- Managing Stress: Stress and mental state can cause a lot of duress on the body. Even though these deeper issues with deeper psychological links the body can be put under duress with a sudden restricting shift of diet and lifestyle change. If this condition applies to you make sure that your shift into the vegetarian diet is not restricting or poorly managed in terms of food quality.
- Consuming Enough Diverse Protein: It is a common misconception among non-vegetarian people that vegetarian people do not have healthy or delicious protein options. This is simply not the case: there is a rich and wide array of plant-based proteins that may prove to be better for your body. In order to make sure the body is getting a diverse set of minerals and vitamins one should make sure to consume different amounts of protein on a daily basis. Soya or gluten based proteins like tofu or seitan are great sources of protein but they shouldn’t be someone’s only source of protein. Legumes and beans are not only great sources of protein but fiber not to mention countless minerals that your body needs.
- Vitamin and Mineral Intake: The logic is simple: One must make sure to consume foods that contain sufficient amounts of diverse vitamins and minerals that the body needs in order to rejuvenate and replenish cells. Supplementing Iron, Zinc, Vitamin D, C and Vitamin B (Both Biotin and B12) will not only make sure the patient prevents hair loss but also promote a healthy growth cycle for their hair and scalp.
- Increasing Omega-3 Fatty Acid Intake: The one vitamin vegetarian people are often found lacking is omega-3 as it is usually found in animal meat products. This fatty acid has a huge role in cell regeneration and hair follicle strengthening not to mention repairing skin barrier and working wonders for your liver. Most nuts and seeds do contain omega-3 thus the patient should make sure to incorporate them into their diet. Flaxseeds are very high in Omega-3 and vegetarian people will benefit from incorporating flax seeds into their daily routine even in the form of snacks.
- Regular CheckUps: The best thing a vegetarian can do for themselves is making the time to get regular checkups. Through these checkups you can see whether your body is lacking and thus alter their diet accordingly. This is not just a great tip for preventing hair loss but for maintaining overall health, making sure that their body is getting enough sustenance.
Best Vegetarian Diet to prevent Hair Loss
Vegetarian diet does not cause hair loss unless it is poorly managed. In fact it can be to your own benefit and clear up some cholesterol or digestional issues. However a vegetarian diet should be well balanced and diverse in the daily consumption of protein and fats. Which raises the question: what constitutes the best vegetarian diet? And furthermore, what is the best vegetarian diet to prevent hair loss?
Every body is different, thus their needs are different which is why when becoming a vegetarian it is best to consult a health care and nutrition specialist in order to be able to consume different food groups that will benefit not only your hair health but your overall health. A diet like this would include the consumption of a diverse range of proteins from eggs or cheese to plant based protein like legumes, soya and nuts. Including the consumption of various seeds and nuts for some added minerals and vitamins would significantly affect your hair health. The perfect vegetarian diet would be a happy balance between fresh fruits and vegetables and protein forward meals that will also include some oil for added benefits.
Solutions for Hair Loss
The key to solving hair loss as a vegetarian is possible by simply making sure that you are consuming enough food that nurtures your body. While this is easier said than done, going to a health care professional will probably simplify the process as through a blood-check they will be able to detect what your body is lacking which is possibly at the root cause of your hair loss problem. Increasing the intake of minerals and vitamins like B12, Omega-3 Fatty Acids and Zinc will not only help with hair loss but also support the generation of new and healthier hair. By consulting your doctor you may opt out to supplement these in order to make sure you are getting the added benefits.
Apart from incorporating the needed supplements you should also factor in how much stress and conditions like alopecia and hormonal imbalances affect hair loss. These may or may not be related to your diet however it is putting your body under duress causing the hair follicles to weaken and thus break or fall for sure. Being mindful of these factors will guarantee solving your hair loss problems.
FAQs About Crown Balding Causes and Treatments
Will being a vegetarian cause hair loss?
While there is no direct link between vegetarianism and hair loss, there is a high percentage of vegetarians that do experience hair loss. This is because of the deficiency of certain food groups that weakens the durability of the hair. These can happen to anyone with a food restrictive diet. So it is best to say that a restrictive and unbalanced diet can cause hair loss and shedding in people, not just vegetarians.
Which supplements should I take to prevent hair loss?
You shouldn’t just take supplements willy-nilly. Consumption of supplement options should come directly from your doctor which will advise so after a round of blood-work. Supplements that are directly related to hair growth are B Vitamins (Biotin and B12), Zinc, Iron and Vitamin D. Since the body is able to process Iron with Vitamin C you may also consider Vitamin C beneficial for healthy hair generation.
Which protein is the best for preventing hair loss for vegetarians?
Proteins that are rich in fatty acids like Omega-3 and minerals like B or D are the best options that will not only prevent hair loss but also encourage the rejuvenation of new stronger hair. Tofu, edamame, legumes, nuts and seeds are great such sources of protein for vegetarians who might be suffering from hair loss.
What are foods to promote hair growth in vegetarians?
There is no such food that promotes hair growth in any diet let alone a vegetarian one. However there are foods that will help with the regeneration process of your hair recovery journey which are foods that are rich in protein and healthy fatty acids including but not limited to eggs, tofu, chickpeas, lentils, edamame and tempeh. Eating fresh fruits and vegetables will also ensure the consumption of vitamins and minerals like Iron, Zinc and B Vitamins (Biotin and B12) which are supplements that promote hair generation. A diet like this will not only help with hair loss issues but also promote a healthy lifestyle.
Article Review By: Dr. Jyothi Shenoy V
Profile Link
MBBS, MD – Obstetrics & Gynaecology, MRCOG(UK)
23 Years Experience Overall
