Hair Loss and a Vegan Diet

Elisa Chistyukhina
Elisa Chistyukhina
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Those who want to give up animal products in favour of a vegan lifestyle are sometimes affected by hair loss due to their vegan diet, as an unbalanced diet can lead to nutrient deficiencies.
However, this does not necessarily have to be the case. The missing nutrients from animal products can easily be replaced by other foods even in a plant based diet.

Important nutrients for hair growth

If hair loss occurs while on a vegan diet, it may be that there are essential nutrients missing that are not being supplied by only plant based foods.
Another reason may be that rapid weight loss from a change to vegan dieting causes the body to redirect energy from the hair follicles.
Some diets lack protein, iron, calcium, all essential for hair growth. Zinc deficiency can also lead to hair loss.
Protein provides amino acids which are the building blocks for hair, while iron is necessary to produce red blood cells which carry oxygen to the hair follicles.
In addition to the above minerals, it is mainly B vitamins that are lacking from the patient’s diet. An appropriate vitamin B12 supplement from the pharmacy can help prevent this deficiency.
In addition, fruit and vegetables provide a considerable number of micronutrients that are often overlooked. For example, protein content of pumpkin seeds alone is almost as high as that of beef. With 100 grams, this green superfood brings just under 19 grams of protein to the plate, only a little less than the 23 grams contained in beef.
Furthermore, lentils, kale and quinoa are also excellent sources of vegetable protein. With a reasonably balanced vegan diet, no nutrient or trace element should fall by the wayside. Vegan or vegetarian diets are perfectly compatible with the body being completely supplied with everything that it needs.

Hair loss due to vitamin, protein and iron deficiency?

Hair loss due to vitamin, protein and iron deficiency is a common cause of diffuse hair loss, which most people get from meat, particularly red meat.
Therefore, especially for vegans, a balanced and healthy diet is important, and they especially need to sources of iron from foods other than meat. Besides iron, vitamin B12, protein and zinc, the trace elements selenium, biotin and silicon are also important building blocks that need to be replaced by alternative foods.
This is where the vegan diet benefits from so-called superfoods: flaxseed, sesame seeds, pumpkin seeds, chia seeds, nuts and oatmeal provide these micronutrients in abundance. Beans and peas are also rich in iron.
Furthermore, brown rice, quinoa and soy products can also make a valuable contribution to beautiful hair.
If you want to be on the safe side when it comes to vitamin deficiencies, you can get an appropriate dietary supplement, such as a vitamin B or iron supplement, from a pharmacy or health food store. Most of these preparations in capsule form are vegan and can therefore be taken without any problems.

Which fruits and vegetables help against hair loss?

Purely plant-based foods also have certain concentrations of nutrients that have a particularly positive effect on the hair. In addition to the nuts and seeds already mentioned, the following fruits and vegetables can rightly call themselves “beauty foods.”
Apples are particularly rich in natural antioxidants. One apple a day is enough to prevent the ageing process of the skin and age-related hair loss.
Berries are rich in vitamin C. Hair loss due to vitamin deficiency does not stand a chance thanks to these small, fibre-rich, and low-calorie fruits.
Lamb’s lettuce/corn salad is also sometimes called “Rapunzel.” The clue is in the name! Its ingredients make for particularly strong and full hair. So the prince can come, although perhaps he should still take the stairs.
A dash of lemon juice in water or smoothie can help give hair a radiant shine.
In conclusion, a vegan lifestyle doesn’t have to end in baldness!

Vegan nutrition as a superpower for your hair

The motto “You are what you eat” is not without truth. If you put together a vegan diet sensibly and think about the most important trace elements and micronutrients that your body needs, you will be healthy and fit both inside and out and your hair will stop falling out.
If your hair continues to fall out despite a change in diet, it may be because other factors are causing the hair loss.
Cosmedica Clinic offers a free, no-commitment hair consultation. Allow Dr. Acar to determine the cause of your hair loss.