Benefits of Protein for Hair Growth & Nutritional Tips

Did you know that the human body contains about 20% of proteins of various types? This shows how important this macromolecule is for our body, especially hair and skin. The benefits of protein for hair growth are undeniable.

Protein is crucial not only for hair growth and damage repair but also for controlling frizz, split ends and dull hair. It promotes cell regeneration in hair follicles.

This article explores the importance of protein for hair health and its effects on hair growth. You will also learn about different protein treatments and homemade protein solutions to get healthier, shinier and silkier hair. 

What Is Protein For Hair?

Protein is an essential building block for every cell in the body, including hair cells. It is made up of amino acids and our body contains 20 different amino acids linked through peptide bonds to form complex protein molecules. Protein is important for the proper functioning and development of the body. 

Our body needs sufficient protein to perform important functions like hair regrowth, tissue repair and muscle formation. Protein is specifically important to make your hair grow faster, provides strength and repairs damage.

Understanding Hair Structure

Before looking into the benefits of proteins for hair, it is important to understand the hair structure. Hair is made up of a fibrous protein called keratin, which forms the hair shaft. This shaft protrudes from a hair follicle found in the scalp’s dermis. 

Hair grows in a three-stage cycle: 

1. Anagen (growth)
2. Catagen (transformation)
3. Telogen (rest)

Our hair grows maximum during the anagen phase, so it’s important to have good nutrition, especially protein intake, to maximize hair growth.

What Is The Main Composition Of The Hair?

Human hair consists primarily of proteins, along with other elements like water, lipids and minerals. Each element has a specific role to serve. Main components of hair include:

• 65-95% of Protein: Mainly keratin, the main structural protein of hair. 
• 10-15 % Of Water: Provides moisture.
• 1-9 % Lipids: Serve as protective barriers for hair. 
• Minerals: Like zinc, magnesium, iron etc which are important for healthy hair growth. 
• Pigments: Like melanin which is responsible for hair color. 

What Does Protein Do For Your Hair?

Protein influences hair growth in several ways, including:

• It supplies the amino acids that help to build keratin. 
• Protein treatments and a high protein diet can restore the original strength of hair.
• Protein also stimulates cell growth in the hair follicles, which results in healthier, faster-growing hair.

With a lack of protein, the hair grows weak, brittle, and becomes more prone to breakage. Extreme protein deficiency may also cause thinning and loss of hair. Therefore, taking the appropriate amount of protein is vital for stronger, shinier, and healthier hair.

The Science Behind Protein and Hair Growth

Numerous scientific studies have proved the importance of proteins for hair health. A study published in Journal of Cosmetic Dermatology in 2018 revealed that dietary supplements containing marine proteins not only promote hair growth but also help control hair breakage and loss in both men and women. 

Protein requirements vary person to person and depend on body weight and individual needs.

It is generally recommended to incorporate 0.8-1 gram of protein per kg of body weight in your diet. 

Benefits of Protein for Hair Growth

Proteins provide numerous benefits to our body but their role in hair growth is essential. Some of the common benefits of protein for hair growth include:

• Provide strength to hair shafts and help in growth of new hair.
• Adds a shiny and silky texture. 
• Controls hair breakage and treats split ends.
• Improves hair elasticity and adds volume.  

Types of Protein for Hair Growth

Hair growth depends on various types of proteins, including animal and plant based proteins taken through diet and external proteins from supplements. Their detail is given below:

1. Animal-Based Proteins

Animal proteins are complete proteins; they have all nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. They are derived from sources like:

• Eggs
• Chicken
• Meat
• Fish
• Dairy products (milk, cheese, yogurt)

These proteins are highly bioavailable and easily absorbable. Thus, these are the best proteins for hair growth stimulation and hair follicle strengthening.

2. Plant-Based Proteins

For vegetarians, plant-based proteins serve as vital sources. Although they are not complete proteins, they can be combined with other sources to make a balanced protein diet. Some of the common plant based proteins include:

• Lentils
• Legumes
• Quinoa
• Chickpeas
• Tofu
• Nuts and seeds

3. Protein Supplements

When dietary protein intake is not sufficient, it is suggested to use protein supplements. These include whey protein, casein protein, soy protein, collagen peptides, or vegetable protein. 

Note:- Over-supplementation should be avoided, as excessive protein creates imbalances and overloads the kidneys.

What Are The Types Of Protein Treatment?

There are different types of protein treatment available for various hair types and problems. These include:

1. Keratin Treatments

Keratin treatments include using keratin rich products and are a best option for frizzy and damaged hair. They help to restore the original hair shine and make it more smooth and frizz free.

2. Collagen Treatments

Besides keratin, collagen is another structural hair protein. Collagen based treatments help in achieving hair elasticity and reduce hair breakage. They are also helpful for split end treatment and improve the overall look of hair.

3. Silk Protein Treatments

These types of treatments are used to achieve a silky and shiny hair appearance. Silk protein treatment gives a deep nourishment to your hair and restores its original strength.

4. Hydrolyzed Wheat Protein

These are basically small sized wheat based protein molecules which are beneficial for damaged hair repair and strengthening. Because of their small size, they are easily absorbed and provide numerous benefits for overall hair health.

Best Homemade Protein Treatment For Hair

While considering the benefits of protein for hair growth, homemade protein treatments stand out among various options. They are not only economical but also highly effective. Some of the most common treatments include:

1. Mayonnaise & Egg Treatment

Mayonnaise contains sufficient fats that provide hydration to hair. Combined with egg, it serves as an excellent homemade protein treatment. 

Mix two ingredients in a bowl and directly apply it to your hair. Leave it for about 20-30 minutes and then wash thoroughly to get silky and shiny hair.

2. Egg Yolk & Yogurt Treatment

Yogurt is well known for its benefits to hair health. To make this DIY protein treatment mask, mix one to two egg yolks with some yogurt. Apply the mixture to your hair. Give a gentle massage to maximize its absorption and rinse thoroughly after 30 minutes. 

3. Avocado & Coconut Milk Treatment

Because of their hydrating properties, both avocado and coconut milk are best for treating hair dryness and frizz. Blend an avocado and add sufficient coconut milk to make a smooth paste. Apply the mask to damp hair and leave for 45-60 minutes to get the best results. 

How Do I Incorporate More Protein Into My Diet?

Some of the common ways to incorporate protein in your diet include:

High-Protein Foods for Healthy Hair

The best thing you can do for your hair is to incorporate protein rich foods into your diet. These are not only beneficial for your hair but also provide overall health benefits. 

These should include both animal and plant based protein to get a proper and balanced protein diet. Below are some of the must haves for healthy hair:

• Eggs
• Greek yogurt
• Salmon
• Quinoa
• Almonds
• Beans and lentils
• Pumpkin seeds
• Cottage cheese

Protein-Rich Hair Products

These serve as a secondary source for improving hair health. It includes collagen peptides, wheat proteins and various supplements rich in minerals and vitamins to boost hair growth.

Foods to Avoid

To minimize hair loss it is recommended to avoid certain foods. Some foods that cause hair loss include:

• Foods rich in sugars
• Refined carbohydrates
• Alcohol
• Processed meat

Common Side Effects of Protein Treatments

Although protein treatments are considered good for hair health, they can pose some serious side effects if not employed well, like:

• Excessive protein treatments can make your hair dry and brittle.
• It can cause moisture imbalance.
• Hair can lose its natural shiny texture. 

Tips for Maintaining Healthy Hair

Maintaining the health of hair is a task and requires both a balanced diet and healthy lifestyle.

Importance of a Balanced Diet

A balanced diet is one which contains all the essential nutrients in the proper amounts for healthy growth and functioning. The following table shows how to include different types of proteins in your meals to meet your body’s protein requirements: 

Meals	Protein Diet
Breakfast	Scrambled egg and avocado, greek yogurt with chia seeds and nuts
Lunch	Chicken broth, lentils soup, grilled chicken with vegetables
Dinner	Baked salmon, tofu with rice and sauteed vegetables
Snacks	Bananas, boiled eggs, cheese, protein shake

Lifestyle Changes for Optimal Hair Growth

Having a healthy lifestyle is as important as a balanced diet for optimal hair growth. One should get rid of unhealthy habits like smoking and avoid stress to maximize hair growth. 

Also staying hydrated, avoiding harsh hair products and heat on your hair will pave the way towards healthier scalp and hair.

How to tell when hair needs protein?

If the hair feels frizzy and there are signs of breakage or split ends, it means your hair needs protein.

What vitamin is best for hair growth?

Biotin also known as vitamin B7 is considered most important for hair growth. Other important vitamins include A, D, E and C.

Which type of protein is best for hair growth?

Keratin, collagen and wheat proteins are best for optimal hair growth.

How often a protein treatment should be used?

It depends upon the hair damage. If your hair is severely damaged and dull, you should opt for a protein treatment every two weeks. But if the hair is in a slightly bad condition, go for a protein treatment every six weeks. 

Can too much protein cause hair loss?

Yes, excess of everything is bad. Too much protein can cause hair breakage. So it is necessary to have a balanced protein intake.