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Vitamin deficiency is a common cause of hair loss

A poor diet can lead to vitamin deficiencies, which in turn can lead to hair loss. Today, many people follow a vegan or vegetarian diet. This is said to have many benefits for your health, but can also have some unforeseen side effects such as hair loss due to not getting all the minerals and vitamins you need without adding supplements.

If you eat a vegan diet, it's good to get all the essential substances through supplements. The B12 supplement is good for avoiding hair loss. Vitamin B12 is only found in meat, fish, poultry and other animal foods, but also in cereals and grains. Vegans are often at risk of not getting enough B12 in their diet. If we don't get these essential amino acids, it can affect us in different ways.

Why we need vitamins and minerals for our hair

Your hair needs certain vitamins and minerals to grow strong and shiny. Some of these nutrients come from meat and dairy products, and they are found in small amounts in both plants and vegetables.We get all our dietary nutrition from plants. It is quite possible to get all the nutrients you need by eating a plant-based diet, but it takes careful planning. In some cases, hair loss can be directly related and can sometimes occur with rapid weight loss that may be due to switching to a vegetarian or vegan diet.

As long as you include the correct nutrients in your daily diet, you will achieve healthy and beautiful hair again.


Iron deficiency

Your vegan diet may be high in iron from green vegetables and lentils, but the iron in plant foods is less absorbable.


Protein deficiency can lead to hair loss

Low protein consumption and rapid weight loss associated with a vegan diet can lead to hair loss. Of course, you can eat protein in abundance on a vegan diet, as long as you include nuts, seeds, legumes, beans and soya. But relying too much on soya products can be problematic for your hair. Soy can exacerbate hypothyroidism in those already prone to this condition or those with low iodine intake.


Vitamins and minerals you should make sure you get enough of: 

Vitamin B12

Deficiency symptoms: tiredness, dizziness, shortness of breath and tingling in fingers and toes. Vitamin B12 is mainly found in fortified foods (e.g. vegetable milk) and supplements.


Vitamin D

Symptoms of deficiency: fatigue, muscle weakness and impaired vision. During the winter months, both vegans and omnivores are advised to take vitamin D supplements as the sun is too low to convert vitamin D in the skin. Vitamin D2 is the vegan version of vitamin D.



Deficiency symptoms: Dental problems, fractures and body aches.
Calcium is found in fortified plant drinks, kale, soya beans, chickpeas, broccoli and almonds.


Omega 3

Deficiency symptoms: skin problems, hair loss, lowered immune system and difficulty concentrating.

Omega 3 is found in flaxseed oil, algae, rapeseed oil and olive oil, among others.



Deficiency symptoms: tiredness, pale skin, difficulty concentrating and prolonged exercise pain.

The best sources of plant-based iron are beetroot, spinach, okra, kale, broccoli, dried apricots, figs, soya beans, almonds and cereals.


There are some plant-based protein sources that are easiest to incorporate into a daily routine. Quinoa, seitan, tofu, soya products, beans, nuts, lentils and chickpeas.


If you have problems with your health, don't hesitate to seek professional help.


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