Protein and Hair Fall: Is There a Connection?

Ever wondered why do you notice hair fall even after the use of multiple anti-hair fall shampoos and hair growth serums? While hair fall is the most common issue faced by individuals of all age groups, the answer lies way beyond your hair care routine.

As various factors like genetics, hormones, stress, and certain medications are known causes, diet is often overlooked but plays a key role in hair health and nutrition. Of all the nutrients, proteins are the ones that should be receiving the most attention, as hair is naturally made of a protein called keratin. 

This raises a few important questions, does eating more protein help with preventing hair loss? Or a diet lacking protein foods contributes to the hair fall?  A severe deficiency of protein can cause protein inadequacy and contribute to hair fall, but this is not the only reason. For a number of individuals, who are consuming a balanced diet, hair fall can be linked to other factors and may not be protein alone. [i]

Why Protein Matters for Hair

Protein has a fundamental role in maintaining hair nutrition as every hair strand is primarily made of a protein called keratin.  Hair follicles are among the fastest growing tissues in the body and need a continuous supply of amino acids to produce new hair strands and promote hair growth.

When the dietary protein intake is inadequate, especially in cases of prolonged protein deficiency or long term under nutrition, the body redirects the protein to support essential functions like muscle maintenance, immune functioning and repair of tissues. As a result, hair growth and nutrition becomes a lower priority, which likely increases the hairfall. [ii]

Although people associate protein and hairfall, simply consuming more than your daily requirement will not aid in faster hair growth. A balanced meal pattern is more beneficial than focusing on any single nutrient. Balanced nutrition involves inclusion of proteins, healthy fats, vitamins, minerals that support the normal hair growth cycle. [iii]

Can Low Protein Intake Affect Hair Health?

The link between protein and hair fall becomes more visible when protein intake is inadequate for a longer duration. As the body gives priority to the vital organs over hair growth, insufficient protein may cause more hair follicles to enter the resting phase resulting in more hair fall.

This is more likely to be seen in individuals following crash or very restrictive diets or recovering from certain prolonged illness where the body did not receive the right nourishment leading to lack of essential nutrients that are required for body functioning and for healthy hair growth.

However, it is important to note that low protein intake is not the only cause of hair fall. Hair fall can be seen due to other factors such as genetics, hormonal changes, stress, thyroid disorders, certain medications, or even iron deficiency. If the hair fall becomes excessive or persistent, identifying the underlying cause is more important than simply increasing protein intake. [iv]

Other Nutrients Linked to Hair Health

Although proteins provide the framework for hair, many vitamins and minerals support hair health by promoting cell growth, delivery of oxygen, formation of collagen and a normal hair growth cycle. 

• Iron: Helps with delivery of oxygen to hair follicles that are growing rapidly. Lower iron stores, particularly lower ferritin levels are most commonly associated with hair fall and more prominent in women. 
• Zinc: Involved in synthesis of protein, repair of tissues and functioning of hair follicles. 
• Vitamin D: Regulates the hair growth cycle and helps maintain the activity of follicles. 
• Vitamin C: It supports production of collagen and enhances iron absorption
• B vitamins: These help in energy production and meeting the energy demands of the rapidly dividing hair follicles. 

Hair nutrition comes from aiming for a balanced diet. As multiple nutrient deficiencies can occur together at once, focusing on overall dietary quality rather than focusing on any individual nutrient is more helpful. 4, [v]

Foods That Provide Protein

Proteins support hair growth and repair. Nowadays, a variety of protein food options are available which can help you meet your protein requirements. Since the body is unable to store large protein quantities, distributing your protein intake throughout the day can be more helpful rather than relying on a single high protein meal. 

Animal based protein foods like -

·         Poultry (eggs, chicken, fish)

·         Dairy products (milk, curd, paneer, yogurt)

Provide all vital amino acids that are required for keratin production. These are easy protein sources that can be conveniently included in the everyday diet. 

Plant based protein foods are of equal importance. Sources of plant protein include -

·         Lentils and legumes (chickpea, kidney beans, moth beans, dals, etc.)

·         Soy and products (tofu, tempeh, edamame)

Combining cereals with pulses, such as rice with dal or whole wheat roti with chickpeas will help you improve the overall amino acid profile of your meal. One can try to meet their protein needs through consuming well balanced meals that include a variety of these protein foods and other available protein foods such as protein bars. [vi],[vii]

When to Seek Professional Advice

Hairfall seen occasionally is a normal part of the hair growth cycle. However, if the hair loss becomes excessive, persistent or is accompanied by symptoms like tiredness, unexplained changes in weight, irregularity in menstrual cycle or scalp irritation issues, it is best to consult a healthcare professional for the right diagnosis and treatment. 

A healthcare professional will assess your dietary intake, medical history and lifestyle to find the possible nutritional gaps or if any underlying health condition is causing this. It is best recommended to avoid self-prescribing very high dosages of protein supplementation or of any individual nutrient. 4

Conclusion

The relation between protein and hairfall is real but often gets misunderstood. Proteins are important as they provide the essential amino acids required for the production of keratin, making its adequate intake important for maintenance of hair health. Similarly, hair fall is not only caused due to a single reason. Various factors can have an impact. Supporting good physical as well as hair health begins with following well balanced meal patterns that includes adequate protein and other nutrients essential for hair health, stress management, hydration and seeking timely guidance and advice from healthcare professionals to stay in best of your health. 2

[i] Harvard Health Publishing. (2024). Can insufficient protein intake cause hair loss? https://www.health.harvard.edu/skin-and-hair-health/can-insufficient-protein-intake-cause-hair-loss

[ii] Trüeb, R. M. (2021). "Let food be thy medicine": Value of nutritional treatment for hair loss. International Journal of Trichology, 13(6), 1–3.

[iii] Rajput, R. J. (2022). Influence of nutrition, food supplements and lifestyle in hair disorders. Indian Dermatology Online Journal, 13(6), 721–724.

[iv] Guo, E. L., & Katta, R. (2017). Diet and hair loss: effects of nutrient deficiency and supplement use. Dermatology practical & conceptual, 7(1), 1–10. https://doi.org/10.5826/dpc.0701a01

[v] Almohanna, H. M., Ahmed, A. A., Tsatalis, J. P., & Tosti, A. (2019). The role of vitamins and minerals in hair loss: A review. Dermatology and Therapy, 9(1), 51–70. https://doi.org/10.1007/s13555-018-0278-6

[vi] LaPelusa A, Kaushik R. Physiology, Proteins. [Updated 2022 Nov 14]. In: StatPearls https://www.ncbi.nlm.nih.gov/books/NBK555990/

[vii] Calvez, J., Azzout-Marniche, D., & Tomé, D. (2024). Protein quality, nutrition and health. Frontiers in nutrition, 11, 1406618. https://doi.org/10.3389/fnut.2024.1406618