Hair is made of protein - specifically keratin. When protein intake is inadequate, your body prioritizes vital organs over hair.
Why Protein Matters for Hair
- Hair is 95% keratin (a protein)
- Hair follicles are protein-hungry
- Inadequate protein triggers telogen effluvium (shedding)
How Much Protein Do You Need?
General recommendations:
- Minimum: 0.8g per kg body weight
- Active women: 1.2-1.6g per kg
- For hair loss: aim for 1.2-1.4g per kg minimum
For a 150-pound woman:
- Minimum: 54g/day
- Optimal: 80-100g/day
Signs of Inadequate Protein
- Hair thinning or loss
- Slow hair growth
- Brittle nails
- Muscle weakness
- Fatigue
- Slow wound healing
- Frequent illness
Testing
Blood tests related to protein status:
- Total protein
- Albumin
- Prealbumin (more sensitive)
Low levels may indicate inadequate intake or absorption issues.
Common Protein Pitfalls
- Restrictive diets
- Skipping meals
- Relying on low-protein convenience foods
- Digestive issues affecting absorption
- Increased needs not being met (stress, illness, exercise)
References
- Guo, E. L., & Katta, R. (2017). Diet and hair loss: effects of nutrient deficiency and supplement use. Dermatology Practical & Conceptual, 7(1), 1-10.
- Rushton, D. H. (2002). Nutritional factors and hair loss. Clinical and Experimental Dermatology, 27(5), 396-404.
