Hair Loss as a Vegetarian: You Can Do That

Hair loss can be a result of a nutrient deficiency that occurs in vegetarians and vegans by not eating animal products. However, you can counteract this with a little knowledge, because there are enough plant-based alternatives.

Hair loss as a vegetarian: lack of nutrients as the cause

Hair loss in vegetarians is mostly related to the composition of the meals. To counteract this, you should get an idea of ​​the most important micro- and macronutrients.

• We absorb vitamin D from the sun or from food. Especially in winter, however, we depend on the second. Because the nutrient is primarily found in fish, a vegetarian’s body can become deficient and hair can fall out as a result.
• Many people suffer from iodine deficiency . Especially with a vegetarian and vegan diet, the main sources of intake are eliminated. This leads to dry skin, concentration problems and hair loss.
• In addition to weight loss and muscle weakness, too little protein can also lead to hair loss.
• A zinc deficiency can also be the cause of hair loss. Zinc is found in eggs, cheese, milk and meat, which is why vegans in particular should pay attention to an adequate zinc intake.
• Vitamin B12 is also supplied to the body through dairy products, so a deficiency tends to affect vegans.
• A general iron deficiency is also widespread , especially in women. However, it is not entirely true that this is a phenomenon of vegetarian nutrition, because many plant-based products contain more iron than meat.

What’s inside

To stop hair loss, you don’t have to start eating meat again. Get to grips with your food and what’s in it, or have a nutrition plan drawn up for you.

• Overfishing of the seas is a man-made problem that demands consequences, such as giving up fish, even though it is a great food from a health point of view. You can also take vitamin D as a supplement.
• Iodine is also ingested by eating fish. But you can also use algae and iodized salt when cooking.
• There are plenty of plant-based protein sources that you can use to meet your needs in a variety of ways. These include lentils, beans, peanuts, quinoa, oatmeal and more.
• There are also no restrictions on zinc intake for those who do not eat meat. Because whole grains, oilseeds, legumes and nuts are delicious and easy to obtain foods.
• It’s more difficult with vitamin B12, because you don’t eat sauerkraut or fermented soy products every day. Therefore, it makes sense here to resort to supplements.
• Iron deficiency is widespread in the population, especially among women. You can counteract this by incorporating wheat bran, oat flakes or various kernels into the diet. A glass of orange juice with food is also a good idea, because vitamin C increases the absorption of iron.