Hair loss, weakened and brittle hair: what if it was a lack of protein?

Insufficient protein intake can negatively impact the health of your hair.

Dull, brittle hair, diffuse hair loss? Before blaming your hormones or stress, take a look at what you eat. Hair health often starts with one word: protein. Because hair, which is over 90% keratin, is itself a protein. Without enough, the body prioritizes vital organs, to the detriment of hair and nails .

The Role of Protein in Hair Growth

Proteins provide the sulfur-containing amino acids (cysteine, methionine) necessary for keratin synthesis. They also participate in the production of collagen and microcirculation of the scalp, which nourishes the follicle. An adequate intake allows:

• thicker and stronger hair,

• more regular growth,

• a less marked drop during periods of stress or dieting.

When a lack of protein weakens hair

A diet low in protein can lead to:

• fine and brittle hair ,

• diffuse hair loss (telogen effluvium),

• slow regrowth after temporary loss or alopecia.

People following a restrictive, unbalanced vegan diet or suffering from digestive disorders (malabsorption, iron deficiency) are particularly affected.

The Best Sources of Protein for Healthy Hair

Of animal origin

• Eggs : rich in biotin and cysteine.

• Oily fish : protein + omega-3 = fortifying duo.

• Poultry, beef, offal, dairy products : very good density of essential amino acids.

Of plant origin

• Lentils, chickpeas, kidney beans, rich in lysine.

• Quinoa, soy, tofu , complete and easy to digest proteins.

• Seeds (pumpkin, hemp, chia) and various nuts : perfect for increasing daily intake.

Proteins, iron and vitamins: the winning balance

Protein alone is not enough: hair growth also depends on iron, zinc, vitamin C, and B complex . Iron carries oxygen to the follicle; without it, hair becomes dull and falls out more easily. Animal protein naturally provides heme iron, which is better absorbed; plant protein must be combined with vitamin C to compensate.

When food is not enough: supplements and precautions

Protein powders (whey, plant-based) can help in cases of increased needs (sport, diet, deficiency). But be careful:

• choose products without excess sugar or additives ;

• avoid overdosing: excess protein can strain the kidneys;

• medical advice is required if the fall is significant or sudden.

In summary: protein and hair, a proven link

Hair loss is often multifactorial, but a protein deficiency is a common aggravating factor. A diet rich in varied sources of protein, combined with a good iron and vitamin status, promotes stronger hair and better regrowth .

Conclusion

Protein isn't just a nutrient for muscles: it's the building block of hair. Eating a balanced diet rich in eggs, fish, vegetables, and oilseeds is the number one beauty tip before any miracle supplement. The science is clear: eating enough protein helps your hair stay strong, thick, and full of vitality.

My experience and opinion about the importance of proteins in healthy hair

The reason I decided to write this article is precisely because I've been facing this problem.

I've always experienced a fair amount of hair loss, but I've reached a truly alarming stage where my hair is thinning. I started to see my scalp when I styled it, and I noticed my hairline receding. I had lost density, which I also noticed when I tied it up, like with a ponytail.

I searched for solutions online, consulted my doctor, and as is often the case... I didn't find any methods that worked for me. Zinc supplements made me sick and were completely ineffective, and were castor oil and shampoos containing it also had no effect.

As I've written in other articles, I've been running quite regularly for several years. Little by little, I realized that I was finding it increasingly difficult to run and recover afterward. One weekend I was completely lethargic, as if drained of all energy. I also had problems with low blood pressure. It was only when I made the connection between protein, muscles, exercise, and hair and nails that I understood where the problem came from.

I wasn't consuming enough protein in my diet, so I wasn't nourishing my muscles sufficiently. I don't eat much meat, fish, or eggs, and I don't eat dairy products or other plant-based foods that contain protein either. Instead, I eat fruit, vegetables, and cereal products...

Finding it difficult to change my eating habits overnight and wanting quick results, I turned to whey isolate protein powders. I started taking one shake a day (about 20g of protein) and two shakes a day when I was exercising...

Believe it or not, I felt revitalized from the very first week. I had energy again, my blood pressure improved, and my usual muscle aches completely disappeared.

I knew the results wouldn't come quickly, but I wanted to believe. So I started taking protein powders in June and finally saw regrowth in September. In just three months, my hair started growing back! It was kind of my last hope, and I didn't think I was that protein deficient.

Since then, I've been consuming less powder and trying to eat at least one Skyr yogurt a day, a few pieces of cheese, and some almonds/cashews if I'm not eating any other foods that are really rich in protein. My hair is now healthy, and thanks to this signal my body sent me, I am in much better health overall. Have you ever experienced similar symptoms? Tell me more in the comments below.

Have you ever tried controlling your protein intake to combat hair loss?

• No because I don't have hair loss
• No, because I didn't know this link between the two
• Yes, and I haven't seen any convincing results for me
• Yes and I noticed my hair growing back