If you’ve noticed recently that your hair is thinning, falling out, or breaking, it might just be linked to what you’re eating.
These days, protein is everywhere. People want it for everything from weight loss to muscle building, finding it in items like popcorn, pancake mix, and even coffee creamers. But, interestingly enough, experts highlight that it’s also vital for maintaining healthy hair.
Hair consists of keratin, a protein primarily built from amino acids. When your intake of these isn’t up to par, the hair strands can lose their strength and thickness. “As a hair transplant surgeon, I’ve seen protein deficiency lead to hair that’s weaker and more brittle, with increased shedding,” remarks Dr. Ross Kopelman, who operates Kopelman’s Hair Repair in several locations.
According to Kopelman, if your body’s protein needs aren’t met, it channels amino acids elsewhere to support your vital organs, which, perhaps understandably, can diminish hair production. “When protein levels are adjusted, people typically notice a halt in hair loss within a few months, as density tends to gradually improve,” he explains.
Research backs Kopelman’s claims, revealing that a lack of protein can directly cause hair to become brittle, sparse, and slow to grow back. A study in the Journal of Dermatology found participants with insufficient protein intake had noticeably thinner hair across their scalps.
The recommended daily intake is 46 grams for women and 56 for men, though Kopelman suggests aiming for about 1-1.2 grams per kilogram of body weight daily. For those recovering from stress, dieting, or surgery, he recommends possibly increasing that to around 1.6 grams.
Importantly, he doesn’t think simply consuming more protein speeds up hair growth. “It’s all about consistency and not overdoing it,” he adds. “Among other factors, simply adding extra protein won’t change genetics or hormones.” Studies indicate that certain amino acids, particularly lysine and cysteine, are crucial for keratin production, and you can find these in protein-rich foods like eggs, fish, and legumes.
Interestingly, a well-planned plant-based diet can also support hair health. Pairing legumes with grains can ensure you’re getting complete proteins, but you’ll need to keep an eye on other nutrients critical for hair health, like iron and vitamin D.
Dr. Shani Francis from Asila Dermatology emphasizes that while protein deficiencies are not common in the U.S., they can still contribute to hair loss. Other factors like vitamin or thyroid issues could also play a part. She notes that hair is often the first casualty of poor nutrition. “When you’re not well-nourished, your body prioritizes what it needs most,” she points out.
Francis adds that losing 50 to 100 hairs a day is normal and shouldn’t raise alarm bells. Protein supplements can assist those struggling to meet their daily intake, but they’re not a cure-all. “Adding an extra scoop won’t override other factors like genetics,” Kopelman reiterates, cautioning that supplements should serve as a complement to a balanced diet.
He warns against using low-quality protein products, as they might not offer the same benefits and could even lead to digestive issues. Whole foods provide a broader spectrum of nutrients, such as iron and zinc, which powders often lack.
While more research is essential to determine the extent to which a healthy individual can benefit from increased protein for hair growth, experts agree it’s about maintaining a stable supply of amino acids. “The bottom line is to meet your daily needs, distribute protein intake throughout your meals, and view it as part of a bigger picture of health that includes hormones, stress management, and genetics,” Kopelman concludes.
