• Alyssa Fontaine, RD
• Mar 14, 2025

Vegan Hair Loss

Hair loss is a common problem that many people will experience throughout life. As a vegan you may be more concerned by this issue. You may notice changes in the quality of your hair and attribute them to your diet. Does a vegan diet cause hair loss? Before you rush off and call your dermatologist, this article will clarify important points. Follow along!

Can a Vegan Diet Cause Hair Loss?

A vegan diet does not directly cause hair loss, but an unbalanced diet can. 

In fact, a recent study showed that a diet rich with plants helps to reduce hair loss and increase hair growth. Why? Because having more plants means getting extra beneficial compounds that help fight inflammation!

What Factors Cause Hair Loss on a Vegan Diet?

Your hair loss may be caused by multiple factors. Genetics, stress, hormones, drug use, and so on! On the nutrition front, certain nutrient deficiencies may lead to hair loss.

• Iron 

Iron deficiency may lead to hair loss. This isn’t to say that cutting out meat from your diet automatically puts you at a risk! 

• Zinc

Zinc deficiency may also be related to hair loss. It’s not uncommon to see vegans with low zinc intake. The best vegan zinc rich foods include hemp seeds, oats, chickpeas, lentils quinoa, cashews and pumpkin seeds. 

• Vitamin D 

Vitamin D plays an important role in stimulating hair growth. As a vegan, you can meet your vitamin D needs through diet and supplements.

• Lacking other nutrients can lead to hair loss. Speak to a registered dietitian to get more advice on Folate, Vitamin B12, Biotin and on how to balance your vegan diet overall!

How to Prevent Hair When Switching to a Vegan Diet

Eat your proteins: Your hair is made up of a protein called keratin. If you don’t eat enough protein, your hair follicles will probably produce weak or damaged hair. Include tofu, tempeh, quinoa, chickpeas, nuts and vegan protein powder in your diet.

Improve your iron intakes: There are many great plant-based sources of iron such as spinach, lentils, pumpkin seeds, nuts and dark chocolate. Pair those foods with a vitamin C source like bell pepper or citrus fruit to increase their absorption rate!

Eat the Rainbow! Make some changes in your diet to have a wider variety of colourful plant-based foods. Include foods like nuts, seeds, legumes, fruits and vegetables on a daily basis!

Keep in check your zinc, vitamin D and B vitamins intakes: Low levels of these vitamins are not uncommon in vegans lacking variety in their diet.

Prioritize healthy fats: Chia seeds, flax seeds, walnuts, seaweed and algae are rich with omega-3 fats which help hair growth. 

Supplement if necessary: If you are suspecting having a deficiency in any of these vitamins, consult a healthcare professional right away for supplement recommendations.

Does Vegan Protein Powder Cause Hair Loss?

Vegan protein powders are not to blame for your hair loss. They are made mostly from pea, soy, rice, and hemp. They can help you meet your daily protein needs. However, if you rely only on protein powders, you may be missing out on some vitamins and minerals. Avoid this happening by combining a balanced diet with a high-quality protein powder. 

Can Going Vegan Stop Hair Loss?

That depends if diet is at the origin of the problem! If your hair loss is caused by genetics, stress or hormones, a vegan diet may not solve the problem. However, switching to a balanced and well-planned vegan diet prevents deficiencies and can help your hair grow strongly.