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If hair thinning or a receding hairline has you down, you're probably looking for an explanation other than "you're just getting older." What if we told you that your hair loss could be related to your diet?
Eating a diet rich in colorful plant foods, healthy fats, and lean proteins is essential for wellness. A poorly balanced diet, however, can set you up for nutritional deficiencies that may lead to hair loss. So, can a lack of protein cause hair loss?
Protein isn’t just for building muscle — it’s important for healthy hair growth and possibly preventing hair loss. Keep reading to explore the connection between protein deficiency and hair loss.
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The most common form of hair loss for men is male pattern baldness, or androgenetic alopecia, which affects between 30 and 50 percent of men by age 50. This type of hair loss is often hereditary (thanks, Dad), but it’s not the only type of hair loss men experience.
Other types of hair loss may be triggered or worsened by factors that have less to do with genes and more with what you eat.
Nutrition plays a vital role in the hair growth cycle, and a lack of essential nutrients — including protein — may cause hair loss.
Hair is made up of two main structures — the hair shaft, which is the hair we see, and hair follicles underneath the skin. The hair growth cycle includes several phases, and most of your hair is in the growth phase at any given time.
Your hair needs protein to grow, and because your hair is constantly growing, protein is especially important for your mane.
If you’re not getting enough protein in your diet, your body attempts to conserve protein by forcing more hair follicles into a resting (telogen) state. Switching to a diet low in protein, for example, will result in hair shedding approximately two to three months after starting the new diet.
A 2017 review of multiple studies suggests that protein malnutrition may impact hair growth, although more research is needed to fully understand the connection between nutrients and hair loss.
But how are protein deficiency and hair loss connected? First, hair is made of protein. Your hair shaft consists of several proteins, including keratin.
Protein is made up of amino acids, which are organic compounds that help the body repair tissue, break down food, grow, and perform other functions. Amino acids are essential for your body and are often called the building blocks of protein — including the types that make up your hair.
Different kinds of amino acids make up protein:
Essential amino acids. There are nine essential amino acids, which your body can’t produce — you have to get them from food or dietary supplements.
Nonessential amino acids. Also known as dispensable amino acids, your body can produce these.
Conditional amino acids. These usually aren’t essential but can be crucial when you’re sick or stressed.
TL;DR: a lack of protein can be a factor in hair loss. But how do you know if you have a protein deficiency and if it’s the cause of your hair loss? Great question — we’ll get to that next.
The recommended daily amount is only 0.8-1 grams of protein per kilogram of body weight — or just over seven grams of protein for every 20 pounds.
This can vary depending on individual factors, like your sex, health status, and how active you are:
Men tend to need more protein than women because they have a higher percentage of muscle mass.
Active people require more protein than sedentary people, especially those engaging in a healthy combination of cardio and strength training.
Medical conditions like diabetes, cancer, kidney disease, liver disease, and certain digestive diseases may affect your individual protein needs.
Pregnant and breastfeeding women require more overall calorie and protein intake.
Can protein deficiency cause hair loss? Sure — but you’re probably not experiencing it.
Many foods contain protein (even certain vegetables!). While protein intake can vary from person to person, many people in the United States and other developed countries meet — or exceed — their daily protein requirement.
Following any diet pattern low in certain nutrients can increase your risk of nutritional deficiencies that can cause hair shedding.
While fingers are often pointed at vegetarian or vegan diets, being plant-based doesn’t automatically set you up for hair loss or nutritional deficiencies.
True protein deficiency is very rare in developed countries where dietary protein sources are abundant and people can meet their daily calorie needs.
Still, here are some symptoms of true protein deficiency:
Muscle weakness
Loss of lean muscle mass
Fatigue and low energy
Brittle nails
Thinning hair or hair loss
Dry, flaky skin
Increased appetite or cravings
Slow wound healing
Edema (swelling)
Frequent infections and illnesses
Irritability and mood swings
Brain fog and difficulty concentrating or remembering things
If you're concerned about protein deficiency hair loss or not getting enough protein, consult a registered dietitian who can help evaluate your intake.
Together, you can come up with a plan to boost dietary sources of protein and other nutrients that support healthy hair growth and maintenance.
While protein is essential for hair health, consuming too much protein is unlikely to cause hair loss directly.
However, extremely high-protein diets, especially those very low in carbohydrates and fats, can lead to nutritional imbalances.
A very high protein intake may ultimately affect hair health, especially if your high protein intake means you aren’t getting enough other essential nutrients or overall calories in your diet.
These diets can also be harmful to the kidneys of people with existing kidney problems and even contribute to a higher risk of heart-related problems, especially when the protein comes from animal versus plant sources.
Getting a moderate amount of protein gives your body the amino acids it needs for strong and healthy hair while supporting overall wellness.
Most people get more than enough protein from their diet, but if you’re looking to increase protein intake in hopes of combatting hair loss, there are plenty of ways to do so.
Some of the best sources of dietary protein in a healthy diet include:
Poultry
Fish and other seafood
Beef
Eggs
Dairy products
Beans
Peas
Lentils
Nuts
Seeds
Soy foods like tempeh, tofu, edamame, and soy milk
Seitan, a plant-based meat alternative made with vital wheat gluten
Many of these protein-rich foods, like fish and eggs, are also good sources of healthy omega-3 fatty acids, another critical nutrient for hair health.
Not sure how to incorporate these into your diet? Here are some ideas:
Add crushed walnuts to your oatmeal
Toss some chia or flax seeds into your smoothies
Make chili using beef, crumbed tempeh, or beans
Use seitan in place of beef for stir-fries or in place of roast beef in sandwiches
Make a protein-packed breakfast scramble using eggs and/or crumbled tofu
Aim to eat fatty fish like salmon or mackerel a few times per week for protein and omega-3s
Toss lentils or green peas into soups
Some people use protein powders to boost their overall protein intake, though this usually isn't necessary to meet protein needs. Protein powders typically provide around 20-30 grams of protein per serving and can be added to smoothies, shakes, yogurt, oatmeal, or in batters for muffins.
There are other protein and amino acid supplements, but research has not reached a clear conclusion about whether or how they benefit hair growth.
This is partially because they often also contain other nutrients, making it difficult to pinpoint exactly how they might improve hair health — and it probably just comes down to good overall nutritional status anyway.
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The most effective way to treat and reverse hair loss that may be worsened by low protein intake is to ensure you’re eating healthy sources of protein. However, you may also be able to use medication to stimulate hair growth and speed up the process of restoring your normal hair thickness and density.
Medications like finasteride won't affect diet-related hair loss, as hormones don't cause this form of hair loss.
However, a topical hair loss medication like minoxidil may help speed up the regrowth process and restore your hair faster. This medication works by improving blood flow to your scalp and stimulating hair follicles.
Our guide on how to apply minoxidil for hair growth goes into more detail on how this medication works to restore the loss of hair.
The best way to navigate hair loss medications is to consult with a licensed healthcare professional who can help you determine whether they are appropriate for your needs.
Does a lack of protein cause hair loss? Not getting enough protein may contribute to unwanted changes in your hair, but it’s probably not the only factor involved.
Understanding the role of protein in hair growth and looking at your diet from a broader perspective is a good starting point as you explore your next steps.
Protein is essential for hair growth. Hair is made up of protein — specifically keratin. As most of your hair is in the growth phase at any given time, ensuring you eat a well-rounded diet is essential to supporting healthy hair and overall wellness.
True protein deficiency is rare. While increasing your protein intake might benefit you, it’s extremely rare to experience true protein deficiency in the United States as long as you eat enough calories overall. The general recommendation is to eat 0.8 grams per kilogram of body weight in protein daily. If you think you’re falling short, consider tracking your protein intake for a few days to get a better idea.
Boosting protein intake is easy. Protein is abundant in meat, poultry, eggs, legumes, nuts, seeds, and soy. Aim to include a good protein source at each meal and snack to help you meet your needs, and meet with a dietitian if you need help.
If you’re concerned about your hair loss, it’s always a good idea to talk with a licensed healthcare provider. They can help you identify underlying causes of hair loss and what to do about it — which may include a combination of diet changes and hair loss treatments.
If you want to have this conversation and explore our hair loss treatment options, start by taking our free online quiz.
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This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.
Dr. Knox Beasley is a board certified dermatologist specializing in hair loss. He completed his undergraduate studies at the United States Military Academy at West Point, NY, and subsequently attended medical school at Tulane University School of Medicine in New Orleans, LA.
Dr. Beasley first began doing telemedicine during his dermatology residency in 2013 with the military, helping to diagnose dermatologic conditions in soldiers all over the world.
Dr. Beasley is board certified by the American Board of Dermatology, and is a Fellow of the American Academy of Dermatology.
Originally from Nashville, TN, Dr. Beasley currently lives in North Carolina and enjoys spending time outdoors (with sunscreen of course) with his wife and two children in his spare time.
Bachelor of Science, Life Sciences. United States Military Academy.
Doctor of Medicine. Tulane University School of Medicine
Dermatology Residency. San Antonio Uniformed Services Health Education Consortium
Board Certified. American Board of Dermatology
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