While hair loss can be a natural part of aging, several controllable factors can accelerate shedding—and diet is a significant one. According to experts, insufficient protein intake is a surprisingly common and often overlooked cause of hair thinning.
“A void of protein can cause hair loss,” said board-certified dermatologist Neera Nathan, M.D., MSHS, during a recent episode of mindbodygreen’s Clean Beauty School podcast. She explained that when the body is undernourished, it prioritizes vital organs over non-essential functions—like hair growth.
“Your hair will be among the first to suffer because it’s not an essential function, so your resources are going elsewhere,” Nathan noted. Hair is primarily composed of keratin, a protein, making adequate protein intake critical to hair health.
How Much Protein Do You Really Need?
The Recommended Dietary Allowance (RDA) for protein—0.36 grams per pound of body weight per day—is the minimum needed to prevent deficiencies. However, for optimal health, many experts recommend consuming 0.7 to 1.0 grams per pound of body weight daily, especially for active individuals or those with specific health needs.
Protein requirements can vary widely based on factors such as age, weight, activity level, and overall health. Individuals with kidney conditions may need to follow a lower-protein diet under medical supervision.
In addition to quantity, protein quality matters. Leucine, an amino acid critical to protein synthesis, is especially important for supporting healthy hair growth. Animal proteins are typically rich in leucine, but plant-based eaters can meet their needs with foods like lentils, hemp seeds, navy beans, and pumpkin seeds.
Other Nutrients That Impact Hair Health
Protein isn’t the only nutrient linked to hair vitality. Deficiencies in the following vitamins and minerals have also been associated with increased hair shedding:
Biotin
Selenium
Fatty acids
Zinc
Vitamin D
Iron
How to Support Hair Through Nutrition
A well-balanced, nutrient-dense diet is key to maintaining healthy hair. Dr. Nathan recommends incorporating whole foods like wild-caught fatty fish, nuts, leafy greens, and eggs into your regular meals.
Supplements—such as collagen powders or protein shakes—can offer additional support, but moderation is crucial. “More is not always more,” Nathan cautioned. “Too much of some nutrients can actually cause hair loss or other serious health problems.”
If you’re eating a nutrient-rich diet and still noticing hair loss, it may be time to consult a healthcare provider. Blood work and clinical evaluations can help identify underlying issues, such as hormonal imbalances or nutrient deficiencies.
The Bottom Line
A lack of protein—and other essential nutrients—can contribute to hair loss. Maintaining a balanced diet rich in high-quality proteins, vitamins, and minerals can support both hair health and overall wellness. And if diet alone doesn’t resolve the issue, professional medical guidance may be the next best step.
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