The Importance of Protein for Stronger, Healthier Hair Growth

Healthy, vibrant hair isn’t just about the right shampoo or salon treatments what you eat plays a big role, too. Protein, in particular, is essential for hair growth, as hair is primarily made up of a protein called keratin. Without enough protein, hair can become weak, brittle, or even fall out.

So, how much protein do you really need for healthy hair? And should you consider protein shakes or powders? Here’s what you need to know about the link between protein and hair growth.

Does Protein Help Hair Grow?

Yes protein is a key building block for hair. Your body breaks down dietary protein into amino acids, which help form keratin and support hair growth.

Your body naturally produces some amino acids, but nine of them known as essential amino acids must come from food. Without enough protein, hair can become thin, weak, or even stop growing.

In fact, a lack of protein can contribute to hair loss. A 2017 report in Dermatology Practical & Conceptual found that diets low in complete proteins (those that contain all nine essential amino acids) may lead to hair shedding.

How Much Protein Do You Need for Healthy Hair?

Protein deficiency is rare in the U.S., but it’s still important to meet your daily needs. According to the 2020-2025 Dietary Guidelines for Americans, adults should aim for:

• 46 grams per day for people assigned female at birth

• 56 grams per day for people assigned male at birth

If you don’t get enough protein, hair loss may start within two to three months, according to the American Academy of Dermatology (AAD). Other signs of low protein intake include:

• Brittle or thinning hair

• Weak or brittle nails

• Fatigue or muscle weakness

• Frequent illness

• Mood changes

Best Protein-Rich Foods for Hair Growth

The most effective way to support hair growth is by eating natural protein sources that provide a variety of amino acids. Some of the best protein-rich foods include:

• Lean meats (chicken, turkey, lean beef)

• Fish (salmon, tuna, cod)

• Eggs

• Dairy products (Greek yogurt, cottage cheese, milk)

• Nuts and seeds (almonds, walnuts, chia seeds, flaxseeds)

• Legumes (lentils, black beans, chickpeas)

• Whole grains (quinoa, brown rice, whole-wheat pasta)

• Soy products (tofu, tempeh, edamame)

Animal-based proteins such as bone broth and fish also contain collagen, which provides amino acids that help strengthen hair, according to a 2014 study in PeerJ.

Are Protein Shakes Good for Hair Growth?

If you struggle to get enough protein from food, protein shakes can help. While whole foods should be your first choice, shakes can be a convenient way to boost protein intake.

Here are a few high-protein smoothie ideas:

• Herbed Avocado Shake (19g protein)

• Raspberry Peanut Butter Shake (16g protein)

• Vegan Chocolate Nut Shake (11g protein)

Should You Use Protein Powder for Hair Growth?

Protein powders can be useful for people who:

• Are building muscle

• Are recovering from illness or surgery

• Need extra nutrition due to a medical condition

• Have trouble getting enough protein from food alone

Whey protein is one of the most popular options, but there are also plant-based protein powders (such as pea or soy protein). If you choose a protein powder, look for complete proteins that provide all essential amino acids.

Who Should Avoid Whey Protein?

While generally safe, whey protein may not be suitable for:

• People with milk allergies

• Those with lactose intolerance

• People taking certain medications (such as antibiotics or osteoporosis drugs)

The Bottom Line

Protein is an essential part of hair health, helping to strengthen strands and prevent hair loss. While most people get enough protein from food, adding protein shakes or powders can be beneficial if you struggle to meet your daily needs.

A balanced diet rich in lean proteins, legumes, nuts, and whole grains can give your hair the nutrients it needs to grow strong and healthy. If you suspect a protein deficiency is affecting your hair, consider speaking with a healthcare provider.

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