Hair loss vegan diet [ Vegetarians and healthy hair ]

Hair loss vegan diet
Hair loss vegan diet:

We discuss hair loss vegan diet, what causes hair loss in vegans, what causes hair loss in general and best vegetarian food for hair growth:

Hair loss vegan diet:

Veganism is a way of living that does not involve the use of animal products including meat, eggs, dairy and honey. In this article we will discuss the connection between veganism and hair loss because one cause of hair loss in men and women is nutritional deficiencies. But the good news is if you're on a vegetarian diet, that will not cause hair loss. On the contrary, vegan diets have been proven to help with hair loss issues as they are high in protein, coconut oil, vitamin B-7, zinc, vitamins and minerals which is the key to a healthy scalp are also all beneficial for hair health.

In fact, Vegan diet is the best diet to help improve hair growth by providing all of the essential amino acids that are necessary for hair growth. 

Hair loss typically happens when there is not enough protein or other vital nutrients in your body, which can be caused by malnutrition or an improper diet. Vegan diets provide all the essential amino acids needed for good hair growth so if you're a vegetarian or just shifted to a vegan diet and are observing hair thinning or balding then be rest assured that your vegan lifestyle is not the cause of your balding pattern.

What Causes hair loss in Vegans:

First and foremost, remember that hair loss can be caused by factors other than diet. The causes of hair loss can range from stress, genetics, nutritional deficiencies, to an underlying medical condition. It's therefore critical to consult your healthcare provider like Doctor/physician/dietician/GP if you are concerned about your hair loss rate then seek medical advice.

Vegetarianism or vegan lifestyle have become increasingly popular in recent years because it offers numerous health benefits including weight loss, blood pressure reduction and longevity. While reducing meat and animal-based products can be beneficial for your health, it can also leave you without the essential nutrients necessary to grow your hair. A deficiency in iron, which is typically found in red meat, pork and poultry can lead to hair loss. Similar to your hair's building blocks, proteins are another nutrient your body will prioritise over cell renewal if you do not consume enough of them.

Hair loss vegan diet
Hair loss vegan diet:

It is important to remember that it’s not being suggested that going vegan will render you vitamin and mineral deficient and will cause hair shedding. On the contrary, A vegan diet can provide all the nutrients your body requires but you will require just a little bit of extra planning like adding iron, protein and other nutrients in your diet either by multivitamins or plant based foods which we will discuss below.

Best vegetarian food for hair growth:

We lose our hair most often because our hair follicles are not adequately nourished for e.g animal foods provide protein and iron - nutrients vital to hair growth. Going vegan raises this concern for a lot of people of nutrient deficiency.

Simply put, the answer lies in eating a plant-based unprocessed balanced diet not only for healthy hair but a healthy you.


Keratin is the protein that makes up hair. Plants are not always complete protein sources (i.e. do not have all 8 essential amino acids) but it is possible to consume all essential amino acid proteins on a vegan diet so among the foods recommended are Chia seeds; organic, non-GMO soy products like tofu, nuts, chickpeas, lentils, and seeds.


Iron deficiency can cause hair loss as Iron aids to feed the hair follicles with oxygen. For this reason, include iron rich healthy foods such as ginger, Dates, Beetroot, Nuts and seeds in your diet. Also, Iron supplements can be consumed.

Vitamin deficiency: Biotin (vitamin B7) and also B12:

Biotin-rich foods include peanuts, almonds, macadamia nuts, walnuts, avocados, seeds.

Also, all cells in the body require vitamin B12. It plays a crucial role in maintaining a healthy nervous system and producing DNA. This helps your body metabolise amino acids (which are the building blocks of hair) so it assists in maintaining red blood cells, which help them deliver oxygen to different tissues in your body (for example, your hair follicles).

Vegetables and plants do not contain Vitamin B12 hence, as a vegetarian you can get it in milk and eggs which are good options. Vegans will find many good fortified cereals and soy milks to choose from for B12 and also B12 supplements may also be helpful. 

Hair loss vegan diet
Hair loss vegan diet: Nutritional deficiencies.

Vegans usually tends to consume less zinc rich food resulting zinc deficiency which can lead to hair loss as well as unruly and dull hair, according to "Proceedings of the Nutrition Society". Vegans can find zinc in whole grains, tofu, tempeh, legumes, nuts, seeds, dairy products, and fortified breakfast cereals.

Omega 3 Fatty Acids:

Plant based foods rich in omega 3 fatty acids are Flax seeds, Walnuts, chia seeds etc.

It is also possible to take plant-based supplements if needed.


It is very important to drink enough water for good hair health as it is a very basic but often forgotten characteristic.

Coconut water, herbal teas, coconut water with electrolytes are good options and avoid dehydrating beverages like tea, coffee and colas.

Additional food sources on vegan diet for hair health:

Also adding to vegan diet hair loss is lack of micronutrients like magnesium, which are important for hair growth and health. You can also include wheat, whole grains, oats, sesame seeds, pumpkin seeds, lentils, etc.

What are the main causes of hair fall:

Perhaps it is time to understand what the cause of your hair loss is if it has been drastically affecting various aspects of your life, including your confidence. In women especially, hair often plays a big role in shaping how the individual feels about themselves and their appearance. Your style and personality can be expressed through it. 

If the effects of baldness and thinning hair are severe, you may be devastated and lose confidence. Once you identify the cause of hair loss, you can take measures to resolve it. There are several common causes for hair loss, including:


You may be deficient in a particular hormone, or you may have excessive quantities. The hormones in your body can even cause weight loss, high testosterone levels, Hypothyroidism, polycystic ovarian syndrome (PCOS) and insulin resistance can all significantly impact the health of your hair. 

Hair loss vegan diet
Hair loss vegan diet: Harmones.

External environment:

Overexposure to environmental risk factors is another common cause of hair loss. The presence of heavy metals such as lead and mercury, which is linked to hair loss is one of these factors. Additionally, you may be overexposed to chemical treatments that could disrupt the natural growth process. Because of this, you always need to use a hair protector when treating your hair. 


In autoimmunity, the body's immune system attacks its own tissues. Hair loss is one symptom of an autoimmune condition called alopecia areata because in addition to the skin, this autoimmune disease affects the hair growth as well. 

Age factor:

Additionally, aging can cause you to lose a few hair strands. In most cases, it happens slowly and predictably. Women too, not just men who are aging may experience thinning hair along their scalp's crown. 


Some medications contribute to hair loss, including those for cardiovascular health, epilepsy, and some skin conditions.

Stress and Anxiety:

Despite their similarities anxiety unlike stress, is a medical condition that can persist throughout a person's life but having said that, certain hair loss conditions have been linked to stress and anxiety. Alopecia Areata: during stress, it is possible to lose large clumps of hair without apparent cause, causing patches of hair loss also, hair loss may also be caused by a reduction of key nutrients that are required for hair growth when you are anxious or stressed.

Hair loss vegan diet
Hair loss vegan diet: Stress and anxiety hair loss.

What to do when you notice hair loss:

The average person loses between 50 and 100 hairs per day. Since the shedded hair is replaced by new hair growth, it will not cause a significant appearance in hair loss but if you notice excessive hair loss or thinning patches on some parts of your head  and if the hair growth and shedding cycle is disrupted, Then you may need to take action  to return the cycle to normal and bring back the beauty of your hair. 

You can find the right treatment and solution for your hair loss by finding out which of these causes it.

When you've gone vegan and suffering from vegan diet hair loss then make sure you do these two things:

  • See a healthcare provider as they can run a blood test to determine your nutrient deficiency e.g iron deficiency and vitamin B12 levels.
  • See if you're getting the right amount of nutrients with a health review (paid or unpaid) and if they advice take hair loss medications.


The diet is one of the main reasons for healthy hair as a vegan diet includes more antioxidants and minerals, which is important because these nutrients play a major role in preventing and treating hair loss. 

While a vegetarian or vegan diet can't directly lead to hair loss, a diet lacking in nutrients like protein, iron, or zinc may make you more susceptible to hair shedding. So you must follow a balanced vegetarian or vegan diet which includes these nutrients and you will reduce your risk of shedding hair. To achieve this, you may have to make some changes to your eating habits or take dietary supplements. 

The vegan diet includes more antioxidants and minerals, which is important because these nutrients play a major role in preventing and treating hair loss so you should be confident in carrying on with your vegan lifestyle and diet.

Related question:

Do vegans hair grow faster:

Yes, in a nutshell that is safe to say however, it is more dependent on the diet (balanced) you follow. Taking a balanced vegan diet with all the necessary nutrients will cause hair to become shinier, thicker, and healthier looking as a result of going vegan so, when you are working on improving hair growth, try switching from animal products (non-vegeterian diet) to a vegan diet.

Hair loss vegan diet
Hair loss vegan diet: Hair growth on vegan diet.

How can vegans get Omega 3:

What are vegans' best options for obtaining omega-3 fats? Among the foods you should include in your diet are chia seeds, ground linseed, hemp seeds and walnuts, and vegetable oil (rapeseed oil) should be your main cooking oil.

How do vegans get B12:

The only sources of B12 that are safe for vegans would be B12-fortified foods (e.g. some plant milks, certain soy products, some breakfast cereals) and B12 supplements.

What vegan foods make your hair grow?

Vegan foods that slow down excessive hair loss and helps in improving hair growth are:

  • Beans and lentils.
  • Sweet Potatoes.
  • Hemp seeds.
  • Pumpkin.
  • Spinach.
  • Vitamin D-rich foods such as mushrooms and fortified plant-based milk.

Which fruit is best for hair growth:

Fruits that promote hair growth include:

  • Pomegranates. 
  • Apple.
  • Pineapples.
  • Peaches.
  • Guava.
  • Plum.

Why vegan diet hair lose common:

Changing your diet drastically and not ensuring you're getting all your essential nutrients can lead to nutrient deficiencies. Vegans often have issues with iron deficiency or proteins, as proteins are mostly found in meat and not having meat can cause protein deficiency and ultimately hair loss can occur. If you are deficient in iron, protein, vitamins and other nutritional deficiencies on vegan diet then just simple add vegetarian food with which you can overcome those nutritional deficiencies. Also try and add vegan protein bar in your diet.

What vitamin should I take for hair loss:

Here are five vitamins that can help prevent hair loss, based on research

  1. The biotin: Vitamin B7 (biotin) is essential for the health of cells inside the body.
  2. Iron:Iron is necessary for red blood cells to carry oxygen and ultimately for hair growth.
  3. Vitamin C: 
  4. Vitamin D.
  5. Zinc.
  6. B12.

Why am I suddenly losing so much hair:

There is no evidence that excessive shedding (telogen effluvium) has only a genetic basis or link, Instead it can also result from internal imbalances and upsets like nutritional deficiencies, severe stress, crash dieting, medication or disease so it it imperative to speak to a professional and get their health advice.

Does colouring hair cause it to fall out:

Colour-treated hair may suffer damage, which may lead to hair loss but Hair dye does not stop or even slow down hair growth. Some of the damage to hair by dye can be caused by the chemicals in hair dyes so it is advised that you generally need to wait four weeks before your hair is re-coloured but this is not always necessary. You can still try to wait a little less than that if the dye you are using isn't too harsh and your hair is strong.

Note: Vegan diet lifestyle is much better and healthier than animal product food and vegetarian diet only improves health and hair but remember to consume all the necessary nutrients.

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