Is it normal to lose your hair on a vegan diet?
The short answer: no.
It can happen, but it should by no means be considered “normal”.
Hair loss can be the result of any number of things – from genetics to hormone imbalances, stress, or nutritional deficiencies, whether you are following a plant-based or any other diet.
The reality, though, is that following a strictly vegan diet can leave you vulnerable to certain deficiencies if extra precautions are not taken to make sure you are getting all the nutrition you need. These deficiencies may take a few months before they start resulting in noticeable hair loss, or they could take much longer. So just because you don’t start seeing hair loss until 1-2 years after going vegan, does not necessarily mean that the two are unrelated.
Although it may not be right for everyone, I believe it is 100% possible to live a healthy and balanced vegan lifestyle. There is no question that plant-based diets are associated with healthier weights, increased longevity, and lower rates of inflammation, heart disease, cancer, diabetes, and other common degenerative illnesses. They do, however, require careful meal-planning and appropriate supplementation to help safeguard against potential nutritional gaps.
If you are someone who is following a vegan diet, and find yourself losing more hair than is normal for you (know that some daily shedding is completely normal), there are a few things you can try that may stop or even reverse nutrition-related hair loss. Although I am not a strict vegan myself, I do follow a largely plant-based diet, and find these remedies have worked for me.
Tips for Combating Vegan Hair Loss:
1. Take a high-quality B12 supplement.
The body uses B12 to produce new hair cells and promote growth, as well as to prevent iron-deficiency anemia, another common cause of hair-loss. B Vitamins work synergistically, so even better would be to take a high-quality B Complex with all of the B’s together, but a B12 supplement should be the most essential, bare-bones supplement for anyone following a vegan diet. It should be noted that everyone should be supplementing with B12, whether or not you are vegan, as it is difficult for most of us to get enough from our modern food system. Look for a liquid, spray, or dissolve-able sub-lingual tablet, all of which will be better absorbed than a capsule.
2. Supplement with D3.
Besides stimulating hair follicles, D3 is also an important hormone- and thyroid-regulator, two factors that are essential for healthy hair. This is another supplement that everyone should be taking, regardless of whether or not you follow a plant-based diet, and especially if you live in a seasonal part of the world, where you get less sun during some months. A minimum daily dose is 1000IU, although more is recommended for vegans or for anyone during the winter months, especially if you suffer from Seasonal Affective Disorder; I personally take 5000IU of daily D3 drops in the winter, and 3000IU in the summer.
3. Regulate your thyroid function.
Thyroid disorders are extremely common among the general population, especially for women. Vegans are at an increased risk due to a lack of iodine, which is primarily (but not exclusively) found in animal foods. To add insult to injury, many vegans lean heavily on soy products as a source of protein, which has been shown to contribute to thyroid disfunction. Since studies have shown that organic and fermented soy is perfectly healthy and safe, there is no need to demonize soy altogether. Rather, an easy way to safeguard against thyroid imbalances on a vegan diet is to avoid GMO soy, and make sure you are getting enough iodine in your diet. Good plant sources of iodine include whole grains, potatoes, and sea vegetables. You can purchase iodine supplements in the form of kelp flakes or drops at your local health food store. Since balancing thyroid hormones can be a very delicate operation, more iodine is not necessarily better. Start with the lowest recommended dose and work your way up.
4. Boost your body’s production of collagen.
Collagen is a type of protein that is important for the production of connective tissue – think hair, skin, nails, bones, joints and digestion. While collagen as a nutrient is exclusively found in animal foods, the good news is that our bodies are capable of producing their own collagen with the help of essential building blocks such as Vitamin C, silica, and amino acids. A good plant-based collagen-booster is BioSil, an elemental silicon supplement. Another good option is the Plant-Based Collagen Booster by Organika, which contains a blend of seven different plant-based building blocks for collagen.
5. Make sure you are getting enough protein.
Yes, it is entirely possible to get enough protein on a vegan diet. It does, however, require a bit of initiative. While there are some vegans who would have you believe that it’s a given, that you don’t have to worry about getting enough protein, the reality is it is one of the nutrients that may easily slip through the cracks of a plant-based diet. Spirulina, quinoa, and rice and beans are all great plant sources of complete protein. Aim for at least half your body weight (lbs) in grams per day. So a 120-lb woman would need around 60g of protein per day, bare minimum (much more if she is working out). There are some excellent plant-based protein powders and bars available to help ensure you are getting what you need.
6. Try a castor-oil hair mask.
It may sound like an old wives tale, but of all of the hair loss remedies I have studied or personally tried, applying castor oil topically to the scalp has produced the fastest, most dramatic results. Get a high-quality castor oil (ideally raw, organic, and/or cold-pressed) from your local health food store and massage 1-2 Tbsp directly onto the scalp using your fingertips. There is no need to apply it to the length of the hair – just the roots. Castor oil has long-been used to stimulate blood flow and healing to a given area, improving circulation and, in the case of hair, promoting growth. Although there are no scientific studies to date proving the direct link between castor oil masks and hair growth, limitless historical and anecdotal evidence would suggest that it does, in fact, work very well for many people. Leave the mask on for at least 1 hour (overnight if you can), then wash it out with your regular shampoo and conditioner. I do this every time I wash my hair (2-3 times per week).