People often choose vegetarian or vegan diets for health, ethical, or environmental reasons. These diets can have many positive effects, including benefits for the heart and a lower risk of certain diseases. However, sometimes people switching to plant-based eating notice unexpected hair loss. This usually happens if their new diet doesn’t have all the nutrients the body and hair need. Hair grows quickly, so it’s one of the first parts of the body to show signs if nutrition isn’t balanced.
Does Everyone Who Goes Vegetarian Lose Hair?
Not every vegetarian or vegan experiences hair loss. In fact, many have thick and vibrant hair. But some people notice more hair shed after starting a plant-based diet. This is typically due to missing nutrients that are found more easily in animal foods, not because of cutting out meat itself. Studies show that hair loss is fairly common among women, no matter what diet they follow, which means the problem is often not the diet alone but can be influenced by it.
How Does Food Affect Hair?
Your hair has two main parts: the hair you see and the root under your skin. The hair root has cells that grow very quickly, and they need a steady supply of nutrients to stay healthy. If your diet doesn’t provide enough vitamins, minerals, and protein, your hair can turn dull, become fragile, or even thin and fall out. In short, a lack of proper nutrition can quickly show up as hair problems.
Can Avoiding Meat Lead to Hair Loss?
Quitting meat doesn’t automatically make you lose hair. Problems happen if your vegetarian or vegan diet doesn’t give you enough of certain nutrients, like iron and vitamin B12, which are found more in animal foods. If you don’t replace these with good plant-based sources or supplements, you might develop deficiencies that affect your hair and health overall.
A good plant-based diet full of vegetables, whole grains, beans, nuts, and seeds can meet all your needs if you pay close attention to balance. Being aware of which nutrients are missing from animal foods and how to replace them is the real challenge in sticking to a healthy vegetarian diet.
Which Nutritional Shortages in Vegetarian Diets Can Cause Hair Loss?
Vegetarian diets can be very healthy, but some important nutrients are harder to get in large enough amounts from only plants. If you don’t get enough of them, your hair might suffer and thin or fall out more easily.
Iron Deficiency and Its Impact on Hair
Iron is very important for hair growth because it helps make hemoglobin, the part of blood that carries oxygen to hair roots. Not having enough iron, or anemia, is common, especially in women, and is often linked to hair shedding. While plants like spinach, lentils, and whole grains have iron, this plant-based (non-heme) iron is not as easily taken into the body as iron from meat. Vegetarians should eat iron-rich plants and include vitamin C foods (like oranges or peppers) at the same time to help their body absorb more iron.
Vitamin B12: Why Hair Needs It
Vitamin B12 is needed for making red blood cells, which carry oxygen to hair roots, and helps control energy and hormones. Lack of B12 can cause hair loss or a dry scalp. Since B12 is mostly in animal foods, vegans have a high risk of missing out. Some plant foods are fortified with B12, but it may be hard for your body to absorb it from plant sources, so a B12 supplement is usually needed for those not eating animal products.
Protein Shortage and Hair Health
Hair is mainly made of protein, so your diet must supply enough for your hair to stay strong. Not enough protein can lead to fragile, weak, or thinning hair. Vegetarians and vegans can still get enough protein by eating a mix of beans, lentils, tofu, nuts, seeds, quinoa, and whole grains. Eating protein at each meal is important because plant-based protein sources can take more effort to get enough overall.
Zinc, Selenium, and Other Important Minerals
Zinc helps hair grow and stay strong. Vegetarian foods like seeds, nuts, whole grains, and beans have zinc, but a natural substance called phytic acid in many of these can lower how much zinc your body absorbs. You may need to eat more of these foods to get enough zinc. Selenium, another mineral, is also important for hair and your immune system. But too much selenium can cause hair loss, so getting the right amount from food (not overdoing supplements) is safest.
Biotin and Other B Vitamins
Biotin (Vitamin B7) is well-known for supporting hair growth. Some people with hair loss have low biotin levels. Other important B vitamins for hair are B2 (riboflavin) and B5 (pantothenic acid). Plant foods with biotin include sweet potatoes, cauliflower, peanuts, avocado, and nutritional yeast. Many people get enough B vitamins from a regular multivitamin, especially on a vegetarian diet.
The Role of Lysine and Cysteine
These two amino acids are especially important for healthy hair. Lysine helps the body use iron and zinc and boosts collagen, making hair stronger. It’s found mostly in legumes like lentils and chickpeas. Cysteine makes up a big part of hair protein and keeps hair strands firm. Plant sources of cysteine include lentils, tofu, and chickpeas. Sometimes supplements are used, but a varied diet can help most people get what they need.
How Can You Tell If You Have A Nutritional Deficiency?
It’s not always easy to know if you’re missing nutrients, but ongoing hair shedding, breakage, or dullness are warning signs. Other symptoms can include tiredness, dry skin, weak nails, or frequent illness. The only sure way to find out is to get a blood test from your doctor, who can then help you correct any shortages.
What Kinds of Hair Loss Can Happen on a Vegetarian Diet?
Hair loss from a vegetarian diet usually happens because some nutrients are low for a while. There are a few different ways this hair loss can show up.
Telogen Effluvium from Sudden Diet Changes
One common type is telogen effluvium. This happens when a sudden change, like a quick switch to a new diet or fast weight loss, causes more hair to fall out than usual. Normally, most hair is in a growth phase, but with telogen effluvium, more hair enters a resting and shedding phase. While this can start a few months after the change, hair almost always grows back once you’ve fixed the cause and restored your body’s balance.
Gradual Loss Due to Long-Term Shortages
If you’re missing important nutrients for a long time, you might notice steady thinning rather than clumps of hair falling out. This can take months or even years to notice, and it’s usually linked to ongoing low levels of iron, zinc, protein, or B vitamins. Fixing your nutrition usually helps hair start growing again, but it can take a while.
Reactive Hair Loss: Body’s Response to Stress
Sometimes, the body reacts to various kinds of stress-including big changes in what you eat-by reducing resources to things like hair growth. This “reactive loss” can include both sudden and gradual hair loss, and is more likely if you’re missing key nutrients or going through other health problems.
How Can Hair Loss Be Prevented on a Vegetarian Diet?
The best way to avoid hair loss while eating vegetarian is to plan your meals and make sure you get a wide variety of important foods. Understanding which nutrients you might be missing and how to include them in your diet is key.
How to Eat for Healthy Hair as a Vegetarian
Eating a balanced plant-based diet means including many different foods-leafy greens, colorful veggies, beans, whole grains, nuts, and seeds. Pay attention to both what you’re leaving out (like meat) and what you’re putting in (the plant-based replacements).
Where Vegetarians Can Get Key Nutrients
| Nutrient | Plant-Based Sources | How to Improve Absorption |
|---|---|---|
| Iron | Spinach, lentils, beans, fortified cereals, dark chocolate | Eat with vitamin C foods like oranges or peppers |
| Protein | Beans, lentils, tofu, tempeh, quinoa, nuts, seeds | Include protein at every meal |
| Zinc | Pumpkin seeds, sesame seeds, whole grains, nuts, legumes | Eat a variety; soaking/sprouting beans and seeds may help |
| Vitamin B12 | Fortified plant milks & cereals, nutritional yeast | Usually need a supplement, especially for vegans |
| Biotin | Sweet potatoes, cauliflower, peanuts, avocado, nutritional yeast | – |
| Lysine | Legumes like lentils, chickpeas, soybeans | – |
| Cysteine | Soy, nuts, seeds, oatmeal | – |
| Vitamin A | Carrots, pumpkin, squash, bell peppers, kale, spinach | – |
| Vitamin D | Fortified plant milks, mushrooms, sunlight | – |
Should Vegetarians Take Vitamin Supplements?
Supplements are helpful if you’re missing certain nutrients, but you should talk to a doctor or dietitian before starting any. For example, vitamin B12 is almost always needed as a supplement for vegans. Iron or zinc might be needed only if you’re low after a blood test. Avoid expensive hair supplements that claim to work for everyone, as they might not help unless you have a specific deficiency. Focus on correcting what’s missing with help from a health expert.
Tips for Eating to Keep Hair Strong
- Eat a wide range of plant foods: This helps cover all your nutritional needs.
- Pick whole foods, not highly processed ones: These have more vitamins and minerals.
- Pair foods for better absorption: For example, mix iron-rich foods with vitamin C sources.
- Drink plenty of water: Hydration is important for hair roots as well as overall health.
- Track your diet: Use an app to see if you’re consistently getting enough calories, protein, and vitamins.
- Include healthy fats: Avocado, nuts, seeds, and olive oil are good choices for skin and hair.
What To Do If You Notice Hair Loss After Changing Your Diet
If you see more hair falling out after starting a vegetarian diet, don’t panic-diet-related hair loss is often fixable. The most important thing is to ask a doctor for advice.
When to See a Doctor
If you notice your hair is thinning or falling out after changing to a vegetarian diet, you should visit your doctor or a skin specialist. They can run blood tests to check for common nutrient shortages like iron, B12, zinc, or vitamin D, and make sure the cause isn’t something else like thyroid problems or other medical issues. Knowing the real cause makes treatment much easier.
Treatment Options
- Diet Changes: A nutrition expert can help you put together a meal plan to fill any gaps.
- Supplements: You might need extra iron, B12, or zinc if your levels are low. Only take these as advised by a professional, since too much of some nutrients (like selenium) can also cause problems.
- Medicines: Topical medicines like minoxidil (Rogaine®) can help if hair loss is severe. These increase blood flow to the scalp and can help restart hair growth.
- Treat Other Conditions: If a thyroid problem or other illness is found, treating it will help your hair grow back.
Can Hair Grow Back After Fixing Nutritional Deficiencies?
Yes, hair usually regrows if the problem was caused by missing nutrients. While it can take a few months for the hair growth cycle to get back to normal, correcting diet issues usually leads to healthy hair again over time.
Common Questions and Myths About Hair Loss and Vegetarian Diets
There’s a lot of confusion about being vegetarian and losing hair. Here are the real answers to some frequent questions.
Do All Vegetarians Lose Their Hair?
No, most vegetarians and vegans do not lose hair just because of their diet. Well-balanced plant-based diets with enough variety prevent hair loss and can even improve hair due to more antioxidants and healthy fats in the diet.
If You Lose Hair Because of Diet, Is It Temporary?
Yes, hair loss from a sudden dietary change or shortage is usually short-term. It stops-and hair often regrows-once you correct your nutritional balance. People generally see hair coming back within a few months.
Is Hair Loss Different Between Vegans and Vegetarians?
Yes, but mostly because vegans don’t eat any animal products and are more likely to miss out on B12, D, iron, and zinc if not careful. Vegetarians who eat eggs or dairy have a slightly lower risk for these deficiencies. But both can be affected if their diets are not balanced.
Simple Steps for Healthy Hair on a Vegetarian Diet
To keep your hair strong on a vegetarian diet, think beyond just avoiding deficiencies. Focus on overall healthy habits that support your hair and body.
Everyday Habits for Good Hair Growth
- Eat lots of colors: Different colored fruits and vegetables give you a mix of nutrients.
- Eat protein at each meal: Spread protein sources throughout the day (beans, nuts, tofu, lentils, etc.).
- Drink enough water: Keeps your scalp and hair roots working well.
- Manage stress: Chronic stress can cause hair to shed, so regular exercise, restful hobbies, or meditation may help.
- Gentle hair care: Avoid tight hairstyles and harsh chemicals that hurt hair.
- Exercise regularly: Helps blood flow to the scalp, which can support hair roots.
Picking Hair Products as a Vegetarian
- Look for “cruelty-free” and “vegan” labels: These products don’t use animal ingredients or testing.
- Pick shampoos without sulphates: These are gentler and less likely to dry out your scalp.
- Choose plant oils and natural extracts: Look for ingredients like black seed oil or other plant-based oils, which can strengthen hair and soothe the scalp.
- Focus on scalp health: Healthy hair starts with a healthy scalp, so pick products that keep it clean and moisturized.
