VEGANISM AND HAIR LOSS
Females normally lose 100–200 hairs daily. Most women have reported an increase in hair loss upon adopting a vegan diet or lifestyle. Hair loss is normally due to lack of enough nutrients, vitamins or proteins. Most vegetarians or vegans experience hair loss because most of these nutrients are found in animal products. The fantastic news is that all this can be fixed.
Hair loss can also be due to stress or hormones; hence one should also consider. Lack of enough zinc, proteins, iron, and Vitamin B12 could be the reason for hair loss in vegans.
Zinc
Extreme zinc deficiency can result in hair loss. According to a study published by the International Journal of Trichology, using supplements has been known to reverse hair loss effects in hypothyroidism.
Vitamin D and A deficiencies are what mostly result in low zinc levels in the body. The recommended amount of daily zinc intake in men is 9.5mg and 7mg for women. Excess zinc in the body too can disrupt the absorption of other necessary nutrients and cause hair loss.
Lack of enough zinc causes the hair follicles to be weak and fall off sooner than they should hence hair loss. The hair also becomes very dull and unruly. Sources of zinc in plants include;
Soy products
- Wheat germ
- Pumpkin seeds
- Beans
- Nuts
- Bran
- Grains
- Iron
Vegan meals seem to contain lots of iron, considering they have leafy green vegetables. The problem with plant iron is that it’s tough to get absorbed into the body. To make sure that iron gets absorbed into the body when on a plant-based diet, one should consume plants rich in vitamin C along with iron-rich meals.
Coffee, tea and phytates-found in whole wheat bread, legumes, and cereals-hinder absorption of iron in the body. Avoid drinking tea and coffee with your meals.
Plants rich in vitamin C are:
- Oranges
- Kiwi
- Broccoli
- Bell peppers
- Brussels sprouts
- Cauliflower
Iron deficiency leads to hair loss, body weakness, and fatigue. For both genders over 50 years are advised to consume 8.7mg of iron daily. Whereas, women who are between ages 19–50 are to consume 14.8mg daily. Good sources of iron in a vegan diet include;
- Soy
- Dried fruits (apricot)
- Cereals (lentils, beans, chickpeas
- Seeds (hemp seeds, pumpkin seeds etc.)
- Green leafy vegetables (kale, spinach)
- Breakfast cereals
- Quinoa
Protein
When you announce that you’re switching to a vegan lifestyle, most people will start asking you what your protein sources will be. In all honesty, there are many proteins in vegan diets; all you have to do is educate yourself on having a balanced diet.
Apart from health, age and genetics, diet is a necessary tool for hair growth or loss. We tend to lose hair when we have fewer proteins in our bodies. They are essential as they strengthen our hair follicles.
Vegan diets lead to rapid weight loss for someone who’s just adopting it. Weight loss and low protein consumption result in hair loss.
It is possible to have enough proteins on a vegan diet without using protein powders. Make sure to combine foods properly for a balanced diet and consume all the amino acids, and you won’t suffer hair loss. Protein sources for vegans include;
- Seitan
- Soy, tempeh and edamame
- Beans and most of its varieties
- Green peas
- Hemp seed
- Nutritional yeast
- Spelt and teff
- Nuts
- Quinoa
Vitamin B12
Many vegans can suffer low vitamin B12 because it’s mostly found in animal products. But there are vegan food options that offer B12 although in low amounts hence supplementation is mostly recommended.
Deficiency in vitamin B12 results in a dry scalp, thinning of hair, and hair loss. It is a bit hard for vegans to get vitamin B12 without supplements. Talking to your doctor for this recommendation is necessary.
Vitamin B12 helps connect the hair follicles to your body’s blood supply so that proteins and nutrients can reach your hair. Since this vitamin’s purpose is to create red blood cells, hair growth is deemed necessary. Lack of this vitamin prevents efficient hair growth and can also develop anaemia symptoms in your body.
- Plants that have little amounts of Vitamin B12 are;
- Grains
- Breakfast cereals
- Nutritional yeast
- Tempeh
Other ways to prevent hair loss
Shampoo
You should shampoo your hair at least thrice or twice a week. If you shampoo it too frequently, it might also be a problem. Choose the right shampoo, depending on your scalp type. Also, be careful when choosing your shampoo. Make sure that it’s not loaded with chemicals. Harmful chemicals are such as; paraben, sulfate, and silicone.
Avoid chemical treatments.
Harsh chemical treatments like perm, colouring and straightening can lead to hair loss. Also, blow dryers, and curling rods, especially wet hair, causes it to be brittle. If there’s a necessity to blow dry your hair, it should be set to the lowest heat level. When using other hair products that might weaken your hair, use a leave-in conditioner and use a protective spray.
Avoid styling your hair.
Leaving your hair down also prevents it from breaking. Most protective styles injure the hair, and when it’s already falling off, it’s better to leave it down most times. Also, let your hair dry naturally; this will keep strong longer.
Final Words
Hair loss isn’t necessarily a vegan side effect; it can be controlled with a balanced diet. If you’re thinking of adopting a vegan lifestyle, don’t be afraid of losing hair, it isn’t a necessary stage. Talk to your doctor and get educated on how to consume all the needed nutrients that your body needs.
