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).

Gluten-free, dairy-free, and Paleo-friendly, this recipe is really more of a tonic than a soup. It’s anti-inflammatory, very healing for the gut, and excellent for anyone undergoing a cleanse or detox.

The beets (you can use golden or regular) support the body’s natural detoxification pathways, while the broth is loaded with soothing amino acids that help heal the gut, and turmeric and ginger are both great for digestion and inflammation.

I added about 1 tsp of salt-free garlic-and-herb seasoning blend, to jazz up the flavour a bit. You can add any additional herbs or spices that you like, but I would steer clear of garlic if you know your digestion is sensitive to it.

Ingredients:

• 2 Tbsp coconut oil
• 1 onion, diced
• 3 celery stocks, chopped
• 2 medium beets, peeled and chopped
• 4 carrots, peeled and chopped
• 2 cups cauliflower, chopped
• 5 cups chicken bone broth or good-quality vegetable stock
• 1 cup coconut milk
• 200 g mushrooms of choice, sliced
• 1 1/2 cups kale, destemmed and roughly chopped
• 2-3 tsp ground turmeric or 2 Tbsp fresh grated
• 1 tsp ground ginger or 1 Tbsp fresh grated
• 1/2 tsp black pepper
• Pink Himalayan or sea salt to taste
• 1/4 cup fresh parsley
• 1 tsp salt-free garlic-herb seasoning blend, optional

Directions:

Melt coconut oil in large pot over medium heat. Saute onion for about 5 minutes, or until translucent. Add carrots, celery, cauliflower, mushrooms, and beets. Saute 4-5 minutes more, or until lightly softened.

Add broth and coconut cream. Stir until creamy. Season with turmeric, ginger, salt, pepper, and garlic-and-herb seasoning (if using), and stir to blend.

Simmer over medium heat for 20-25 minutes, or until vegetables are softened. Stir in kale and simmer another 5 minutes.

Remove from heat. Add parsley and serve.

I get this question at work all the time. It’s either this, or “Do you have something that will make me lose weight?”

Let me be clear. YOU are the only thing that can make you lose weight. Does this mean that weight loss supplements are a complete waste of money? Absolutely not. But it’s important to understand exactly what they do, and what they don’t do.

They are called weight loss “aids” because they assist in accelerating the weight loss process, and help you maintain a high-functioning metabolism during times of dieting. They can be helpful for ensuring your body is burning fat and preserving lean muscle tissue, and, depending on the supplement, they may help curb cravings and appetite.

Weight loss aids are NOT, however, a magic pill. Nothing is. There is no product on the market today that is designed to work without the implementation of a proper diet and exercise plan. So, if you are scrolling through Facebook and come across an article (i.e. advertisement) claiming fast and easy results just by taking a pill, “and you can eat whatever you want!”, run the other way. Even Keto products are designed to be taken alongside a high-fat, low-carb diet (“Keto” actually stands for “Ketogenic Diet”).

So, which weight loss aids are actually worth your hard-earned cash and energy? There are a few ways you can go here:

1) Thermogenic Fat-Burners

These are your high-stimulant, preworkout-style fat burning formulas which utilize compounds such as caffeine, beta alanine and/or synephrine, among other things, to raise your heart rate and body temperature, causing you to burn calories and fat more efficiently. They are effective; however, they are not safe for everyone. I would not recommend these supplements for anyone with high blood pressure or anxiety, anyone on blood pressure or heart medication, anyone with a seizure disorder, anyone with adrenal or thyroid dysfunction, anyone taking prescription anti-depressant, anti-anxiety or sleep medication, and certainly not anyone who is pregnant or breastfeeding.

2) Non-Stimulant Fat-Burners

A safer, more natural way to go are the non-stimulant fat-burners, like CLA, or conjugated linoleic acid, a fatty acid that has been shown to reduce body fat, build muscle, and increase energy and endurance. This is sometimes taken in a stack along with carnitine, an amino acid which shuttles fatty acids from the blood into the mitochondria, so that the fatty acids can be burned as fuel. PGX is another natural, non-stimulant weight loss aid that is among the top 5 most effective supplements on the market. It’s a simple high dose of soluble fibre, which works by making us feel full (making it more difficult to overeat), and balancing our blood sugar, which both curbs cravings and prevents fat storage. Non-stimulant fat-burners may take longer to produce results than thermogenics, but they are safe for most people and virtually free of side effects.

3) Appetite Suppressants

Garcinia Cambogia is an herbal appetite suppressant you may have heard of. It does make a difference for some, but it’s important to keep in mind the wide variety of factors that go into appetite, from age to starting weight, hormone levels, blood sugar levels, level of physical activity, boredom, psychological factors, etc. So there is no guarantee that garcinia is going to get you results. A cheaper and simpler option which works for just about everyone is chromium. Chromium is an essential trace mineral that can improve insulin sensitivity and enhance protein, carbohydrate and fat metabolism. By helping to balance blood sugar, chromium effectively suppresses appetite and prevents cravings for sweets or high-carbohydrate foods, while at the same time preventing those fat-storing insulin spikes.

It’s important to recognize that everyone’s body is different, and what works for one person may not necessarily work for another, or may not work as quickly. Similarly to appetite, there are many factors that go into metabolism and effect the rate of weight loss, not least among them being age, gender, starting weight, diet, hormone levels, and your level of physical activity. So while one person may see results in a matter of weeks, it may takes months for someone else.

So, if you come into the store asking for “something to help you lose weight”, I can point you in the right direction. But without doing a full health assessment, I cannot guarantee a product’s effectiveness for you personally, nor can I tell you how fast you can expect to see results. You still need to do the work. Fortunately, this is something I CAN help you with. There is no more effective weight loss strategy than a healthy diet and exercise plan. I can create one for you, tailored to your unique needs and goals.