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A lack of protein is one of the most common causes of hair loss, especially in vegetarians and vegans. Unlike the “complete” proteins we get from animal meat, plant proteins lack the essential amino acids necessary to grow and maintain healthy hair. Many hair growth supplements and other hair products claim to remedy protein deficiencies, but they are only treating the symptoms and don’t address the root cause.

Overview
The most common treatment for protein deficiency is improving your diet and increasing your protein intake. A dietician can help you adjust your diet to ensure that you’re getting enough protein. In rare cases, medications may be necessary. If dietary changes are not enough, a doctor will discuss other hair loss treatment options with you.
The Centers for Disease Control and Prevention recommends that you consume about 35 percent of your daily caloric intake from protein. This corresponds to about 46 to 56 grams of protein per day for an adult. However, your daily protein requirements will vary depending on your age, weight and height. Even so, protein is an essential macronutrient that must be included in your diet if you’re looking to grow healthy hair.
Daily Protein Requirements
The Centers for Disease Control and Prevention recommends that adults get around 35% of their daily calorie needs from protein. This equates to 46 to 56 grams of protein per day. However, protein requirements can vary depending on age, gender, height, and weight. However, no matter what your age or gender, you must remember that your body needs protein to grow hair.
Plant-based protein is another easy and convenient source of protein. Legumes are the richest plant-based source of protein, with over 30 grams per cup. Beans are an excellent source of protein, and a cup of lentils or soy beans can provide 1/3 of your daily protein requirements.
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Animal Protein Sources
In addition, animal products contain high amounts of collagen, a naturally occurring protein that our bodies produce. Collagen is a type of protein that can be recombined with other amino acids to form keratin, which is a major component of hair follicles.
While a protein deficiency is not common in the United States, it’s important to be aware of your protein intake, especially if you’ve been avoiding meat or dairy. The American Heart Association recommends eating “complete proteins,” which include all nine essential amino acids. While plant-based sources are still good options, you should consult with a dietitian to be sure you’re getting enough protein to maintain your overall health. In addition to providing nutrients for your hair, protein helps sustain your overall wellbeing.
Plant protein sources
One of the best ways to get protein is by eating legumes. These foods are rich in zinc, biotin, and folic acid. All of these essential nutrients help keep the red blood cells healthy and help the hair follicles receive adequate oxygen. Also, these foods are low in calories, making them a great source of fiber and protein.
Healthy protein intake
Dietary protein is important for healthy hair growth, as hair production occurs during mitosis – the process of multiplying cells surrounding a hair follicle. When these cells don’t receive enough protein, the hair shaft will be weak and stringy, and this can adversely affect ongoing treatments. Therefore, increasing your protein intake in your diet is critical for preventing hair loss and sustaining your overall wellbeing.
Moreover, if your hair is thinning, a lack of protein can cause hair loss. While the body can produce nine amino acids on its own, it must obtain the other three from food. Fortunately, there are many natural sources of protein for your hair. You can find some excellent sources in fish, poultry, and eggs. Additionally, you can find protein in nuts, seeds, and legumes.
You should aim to get at least 1 gram of protein per pound of body weight. For instance, a 150-pound woman would need 150 grams of protein per day. But it’s important to note that your protein intake may vary. If you exercise or are an active person, you’ll need more protein than a normal person.
Why protein is important to hair growth?
The strands of hair are made of protein called “keratin.” This protein consists of amino acids. Amino acids are organic compounds that the body breaks down from proteins. During the growth phase of hair (the anagen phase), the body detects areas where amino acids are lacking and tops them up. Hair also contains collagen molecules, which are present in the inner lining of the follicle.
Protein is important for all body systems, including the hair. When protein levels are low, hair growth is stunted or stopped completely. Though short-term protein shortages are acceptable, it is advisable to ensure a balanced diet with adequate amounts of protein. Also, make sure that your diet contains plenty of vitamins and amino acids.
Eggs are a good source of protein. Eggs are a great source of protein and contain biotin, which is essential for the growth of hair. The protein found in eggs can be absorbed easily by the body, making them a good choice for breakfast or lunch.
Protein digestion and hair growth
The multifactorial etiology of hair loss has been described as a result of elevated levels of inflammatory cytokines, which disrupt the hair growth cycle and disrupt the immune system surrounding the hair follicle. These abnormal inflammatory cytokines are frequently associated with the digestive tract and are often initiated in this region. As a result, functional medicine approaches disease as gut-related, aiming to restore gut health is a key component of achieving system-wide change. Ultimately, gut health lays the foundation for hair health, and therapeutic opportunities include dietary modification, environmental intervention, and stress management.
The gut plays an important role in hair growth, as it controls the immune system and ensures the proper nutrition of the hair. It also regulates the reaction of the body to stress, which can affect hair growth. Diet regulations and stress control can address digestive issues, but nutritional supplements may be necessary to correct the problem.
When we eat, the nutrients in our food are broken down by digestive enzymes. Proper digestion and a healthy gut flora is critical to absorbing the proper nutrients. The bacteria in the gut help produce certain vitamins and elements, which the body needs. However, if gut bacteria are imbalanced, this can lead to a variety of ailments and problems, including IBD.
The Bottom Line
The problem with these supplements is that they often do not contain enough protein to provide the necessary nutrients to the hair follicles. You should read the ingredients and the label of any supplement carefully before taking it. While high-protein diets can cause hair loss, other factors also play a part.
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