Protein for Hair Growth: Does It Help?
Hair is made largely of the protein keratin, so a diet meeting at least 0.8-1.2 g of protein per kg of body weight per day supports normal hair growth. Deficiency can cause hair…
Calculate Your Protein IntakeBecause hair follicles are among the most metabolically active tissues, they are sensitive to low protein intake, and prolonged deficiency can push hairs into a shedding phase. Meeting your basic protein needs is therefore a foundation for healthy hair.
Eating well beyond adequate protein will not grow hair faster, however; extra protein only helps if you were previously short. Support hair with overall balanced nutrition including iron, zinc and enough calories, not with excessive protein alone.
- Meet at least 0.8-1.2 g/kg per day
- Hair is built from the protein keratin
- Deficiency can cause thinning and shedding
- Extra protein only helps if you were deficient
Quick Reference
- General health (sedentary): 0.8–1.0 g/kg body weight
- Weight loss: 1.6–2.2 g/kg to preserve muscle in a deficit
- Muscle gain: 1.8–2.5 g/kg depending on training experience
- Athletic performance: 2.0–3.1 g/kg
- Spread intake across 4–5 meals of 25–40g each for best results
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Frequently Asked Questions
To build muscle, aim for roughly 1.6g to 2.2g of protein per kilogram of body weight daily, combined with resistance training and a slight calorie surplus.