Protein and Women's Hair Health

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.