Your hair reflects your overall health and diet. A poor diet or poor health can lead to dull and thinning hair. Some people have to pay more attention to their diet than others in order to get all the nutrients they need for healthy hair. For instance, vegans don't consume dairy products, fish, meat, chicken or animal by-products such as gelatin, so they might come up short on essential nutrients that contribute to hair growth. But by watching their diet and adding supplements or fortified grains, vegans can get all the nutrients they need.
Protein
Your hair is made up of protein, so a diet that's too low in protein could lead to poor hair health. Vegans get protein primarily from grains and nuts. These foods contain some, but not all of the amino acids that form complete proteins. By combining foods, you can ingest complete proteins. For instance, beans and rice or beans and cornbread provide complete protein. You don't have to consume these complementary proteins at the same time, but you should eat them in the same day. Adult women need 46 grams of protein a day, while adult men need 56 grams of protein daily.
B-12
Vegans can have a difficult time getting enough B vitamins, particularly B-12. Most naturally occurring B-12 is found in meat and other animal products. You can get B-12 from nutritional yeast and some fermented soy products, such as tempeh, but unless you consume a lot of these, taking a supplement might be the easiest way to ensure you have enough B-12 in your diet. Adults who aren't pregnant need about 2.4 micrograms of B-12 daily.
Zinc
Zinc contributes to cell growth, including the cells that make up your hair. Animal products contain more zinc than vegetable products, and vegetables can actually inhibit your body's ability to absorb zinc, making it difficult for vegans to get zinc in their diet. Sprouted grains, fortified grain products and nuts are good choice for vegans who want more zinc in their diet. Adults need 40 milligrams of zinc daily.
Considerations
If you're losing hair, consult a doctor to rule out other causes. Stress, diseases and even certain medication can cause you to lose hair. Your doctor can perform blood tests to identify nutritional deficiencies. If you have trouble getting all the nutrients you need from food, supplements could help fill in the gaps.
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