How to get thicker hair as a vegan? A comprehensive guide

November 5, 2025 •

2 min read

Over 2% of the US population follows a vegan diet, and many wonder if it impacts hair thickness. The reality is that with intentional planning, a vegan diet can provide all the nutrients necessary for healthy, thick hair. Here’s how to get thicker hair as a vegan by focusing on key nutritional and lifestyle habits.

Quick Summary

Achieving thicker hair on a vegan diet requires a strategic focus on nutrients often found in animal products. Optimize your plant-based nutrition by prioritizing protein, iron, zinc, omega-3s, and B vitamins. Lifestyle adjustments and targeted supplements can address common deficiencies and maximize follicle health for stronger, fuller hair.

Key Points

Prioritize complete proteins: Include sources like soy products, quinoa, and legumes for keratin building blocks.
Boost iron with Vitamin C: Eat iron-rich plant foods like spinach and lentils alongside Vitamin C sources to maximize absorption.
Supplement with B12 and Omega-3s: Take a reliable B12 supplement and consider algae-based omega-3s.
Focus on scalp health: Perform regular scalp massages and use natural masks for a healthy follicle environment.
Practice gentle hair care: Reduce heat styling, use mild vegan products, and protect hair from damage.
Add zinc-rich foods: Incorporate pumpkin seeds, chickpeas, and cashews for crucial zinc intake.

Essential Nutrients for Thicker Vegan Hair

While a vegan diet is rich in many vitamins and antioxidants, certain nutrients critical for hair growth require careful attention. Hair is primarily made of keratin, a protein, so ensuring adequate intake of building blocks is crucial.

Protein: The Foundation of Keratin

Without enough protein, your body may prioritize other functions, potentially slowing hair growth. Vegans should include diverse plant-based sources to ensure intake of all essential amino acids.

Legumes: Lentils, chickpeas, beans.
Soy Products: Tofu, tempeh.
Grains/Seeds: Quinoa, hemp seeds.
Meat Alternatives: Seitan.
Nuts: Almonds, walnuts.

Iron: The Oxygen Carrier

Iron is vital for transporting oxygen to hair follicles. Non-heme iron from plants is less easily absorbed than animal-based heme iron. Pairing iron-rich foods with Vitamin C can enhance absorption.

High-Iron Plant Foods:

Lentils, spinach
Tofu, pumpkin seeds
Fortified Cereals

Zinc: The Cell Repairer

Zinc is essential for cell growth, including hair follicles, and deficiency can lead to thinning.

Zinc-Rich Vegan Sources:

Pumpkin seeds, legumes (chickpeas, lentils)
Nuts (cashews, almonds)
Whole grains (quinoa, oats)
Tofu

Omega-3 Fatty Acids: Nourishment from Within

Omega-3s support a healthy scalp and hair follicles. Plant sources like flaxseeds, chia seeds, and walnuts provide ALA, while algae-based supplements offer direct EPA and DHA.

Best Vegan Omega-3 Sources:

Flaxseeds, Chia seeds
Walnuts, Hemp seeds
Algae-based supplements

Comparison of Key Hair Health Nutrients


Nutrient	Importance for Hair	Vegan Sources	Absorption Notes for Vegans
Protein	Keratin building block; hair structure and growth	Legumes, tofu, quinoa, seitan, nuts, seeds	Ensure a variety of complete protein sources.
Iron	Carries oxygen to hair follicles; prevents thinning	Spinach, lentils, fortified cereals, pumpkin seeds	Pair with Vitamin C.
Zinc	Cell growth and tissue repair; supports follicles	Legumes, seeds, nuts, whole grains	Phytates can inhibit absorption; preparation can help.
Omega-3s	Reduces scalp inflammation; moisturizes	Flaxseeds, chia seeds, walnuts, algae oil	Algae oil provides direct EPA/DHA.
Vitamin B12	Red blood cell formation	Fortified foods, supplements	Supplementation is essential.

Practical Hair Care Tips and Strategies

Beyond nutrition, holistic hair care impacts thickness and health.

Strategic Supplementation

Supplementing B12 is essential for vegans. Algae-based omega-3s offer direct EPA/DHA. A vegan hair supplement with biotin, zinc, and other key vitamins can also be beneficial.

Scalp Health

A healthy scalp promotes thick hair. Regular scalp massage improves blood flow. Scalp masks can soothe and moisturize.

Mindful Hair Practices

Reduce heat styling and harsh products to prevent breakage. Use gentle vegan shampoo/conditioner and air-dry when possible. Regular trims help prevent split ends.

Conclusion: A Well-Rounded Vegan Approach

With careful planning, a vegan diet supports healthy, thicker hair. Prioritize nutrients like protein, iron, zinc, and omega-3s, and use strategic supplementation for internal support. Combine this with gentle external hair care to create an optimal environment for hair to thrive, leading to more robust strands. Consistency in diet and care is key to achieving thicker vegan hair.

Frequently Asked Questions

A poorly planned vegan diet can lead to deficiencies in nutrients essential for hair growth. However, a well-balanced vegan diet can support healthy hair.

Key supplements include B12, algae-based Omega-3s, and potentially a multi-vitamin with Biotin, Zinc, and Vitamin D.

Pair iron-rich plant foods like spinach and lentils with foods high in Vitamin C, such as berries or citrus fruits.

Yes, omega-3 fatty acids are vital for nourishing the scalp and adding shine. Vegans can get them from flaxseeds, chia seeds, walnuts, or algae-based supplements.

Excellent plant-based protein sources include legumes, soy products, quinoa, seitan, nuts, and seeds.

Yes, regular scalp massage can improve blood circulation to the hair follicles, potentially encouraging growth and thickness.

Zinc is crucial for cell growth and tissue repair, including hair follicles. Adequate intake helps maintain strong, healthy follicles.