Protein for Hair Growth in 2024

My Experience with Protein Intake 

I experienced the most significant hair growth when I participated in a bodybuilding competition many years ago. 

To compete, I had to drastically change my diet, especially my protein intake. 

The requirement to increase my protein was so substantial that I had to rely on supplementation because I simply could not meet the daily goal of 150 grams from whole foods alone.

Now, do not get me wrong. I am not saying, "increase your protein intake drastically, and your hair will grow." 

What I am saying is that when I increased my protein, I noticed a difference in both the rate of my hair growth and its quality. 

Like many people, I may have been under-consuming protein. The bodybuilding competition forced me to eat high amounts every day for 4 months!

For those who love science, while there is no definitive research proving that increased protein intake leads to faster hair growth, there is enough evidence to suggest a correlation. 

What we do know for sure is that without adequate protein, the hair follicles on your scalp produce weaker hair, which leads to brittle, easily damaged strands. 

Protein provides the essential building blocks to regenerate hair cells and support healthy hair growth cycles.

Symptoms That May Indicate Low Protein Levels

• Loss of shine
• Slow growth
• Increased shedding and hair loss
• Thinning or sparse areas on the scalp

It is fascinating to me how often diet is overlooked when people experience thinning, dryness, or shedding. 

In these cases, yes, it's important to look at your hair products, but I also always consider nutrition by default.

Years after that bodybuilding competition, I continue to supplement with protein powder on and off, and I consistently notice a difference in the quality of my hair when I am more diligent. 

If you have taken my hair course, you will know that I encourage protein supplementation and eating high-quality protein (we even have recipes in the members' portal of the hair course!)

So, What is the Deal with Protein Powder?

As I mentioned earlier, I could not meet all my protein needs through food alone—protein powder was a lifesaver! 

It is an incredibly convenient way to get high-quality protein that supports muscle growth, repair, and recovery, while also benefiting your hair health. 

Plus, protein powder can aid in weight management by promoting satiety and preserving lean muscle mass during weight loss.

There are three main types of protein powder

1. Whey
2. Isolate
3. Casein

These are all proteins derived from milk. 

For plant-based options, Pea and Soy are popular choices, made by grinding the plant source into flour, removing the fiber and other non-protein components, and then drying the remaining protein concentrate.

(Image credit: Getty Images)

Is Protein Powder Safe?

Protein powder is perfectly safe and beneficial when used as part of a balanced diet. 

However, it should not be your sole source of protein or a replacement for nutrient-rich, whole foods. 

Please note that if you have kidney disease, you should not drastically increase your protein intake—always consult your doctor first. 

Overconsumption or using poor-quality powders with added sugars can also have negative effects. 

But when used in moderation (like a scoop a day in water or smoothies), alongside whole foods, protein powder is an excellent way to support your overall health, fitness, and hair goals.

The best part? 

You can enjoy it in various ways—drink it, blend it into smoothies, mix it into porridge (I love it in my porridge!), or make protein pancakes and so much more!

Do you supplement with protein powder? Let me know your favorite brand and flavor! Mine is Optimum Nutrition—and yes, I’m a little boring, but I love vanilla!