Plant-based diets offer many benefits, but they also come with nutritional risks that can impact hair health if not properly managed. Most nutrients are primarily found in animal sources, and even if found in plant-based foods, they are not as easily absorbed by the body as they are in animal sources. 1,2,3,4,5,6,7
Common Deficiencies in Vegans:
- Vitamin B12
- Vitamin D
- Iron (especially women)
- Calcium, iodine, zinc, selenium
- Omega-3s
- Protein (if not diverse enough)
Common Deficiencies in Vegetarians:
- Iron
- Omega-3s
- Vitamin D (depending on sun exposure and fortified food intake)
Even though many plant-based eaters consume adequate or even more iron, plant-based iron (non-heme) is less absorbable than animal-based (heme) iron.
What These Deficiencies Can Do to Your Hair:
- Lower iron or protein levels can lead to telogen effluvium (sudden shedding)
- Low vitamin B12 or D can lead to diffuse thinning
- Zinc or selenium imbalances contribute to poor scalp health and slowed regrowth
Without the proper levels of these nutrients, the body prioritizes vital organs and shuts down non-essential processes like hair growth.
But Not All Is Negative
Plant-based diets are often higher in:
- Folate
- Magnesium
- Vitamin E
- Antioxidants from fruits and vegetables
Vegans tend to have the highest intake of these beneficial nutrients because they eat more fruits, vegetables, nuts, and seeds, which are rich in these vitamins and minerals. These can support scalp health, reduce inflammation, and strengthen hair if combined with appropriate supplementation or smart food combinations.
The 18 Best Protein Sources for Vegans and Vegetarians
Whether you’re following a Mediterranean diet, plant-based lifestyle, or simply want to optimize your nutrition for better hair:
- Focus on complete, nutrient-dense meals
- Supplement smartly, especially if you avoid animal products
- Test your micronutrient levels to catch hidden deficiencies early
- Pair great nutrition with pharmaceutical-grade hair loss treatments for the best results
