Eggs are one of the most nutritious foods available. They contain high-quality protein, vitamins, minerals and other nutrients that support overall health, including hair growth. Many people wonder how many eggs they should eat to maximize hair growth and health. This article provides an in-depth look at the relationship between eggs and hair growth, including how many eggs to eat daily or weekly for optimal results.
Eggs are packed with nutrients that promote hair growth
Eggs contain a variety of nutrients linked to improved hair growth, including:
Protein
Eggs are an excellent source of protein, providing 6 grams in each large egg (1). Getting enough protein is crucial for hair health, as hair follicles are made of mostly protein (2). Inadequate protein intake leads to weakened hair and increased shedding (3). The high-quality protein in eggs provides the amino acids and nutrients needed to build strong, healthy hair.
Biotin
Eggs are a good source of biotin, a B vitamin involved in the production of keratin, the protein hair is made of (4). Consuming adequate biotin is important for supporting hair growth and strength. Even a mild deficiency may contribute to hair thinning and loss (5). One large egg provides about 10% of the recommended daily intake for biotin (6).
Iron
Iron helps red blood cells carry oxygen to hair follicles, which is needed for growth. Low iron levels are a major cause of hair loss, especially in women (7). One large egg contains about 5% of the recommended daily intake for iron (8).
Selenium
This essential mineral functions as an antioxidant in the body, neutralizing free radicals that can damage hair follicles. Selenium also plays a role in the production of thyroid hormones, which influence hair growth (9). Eggs are a rich source of selenium, with 56% of the daily value in a large egg (10).
Zinc
Zinc promotes tissue growth and repair, making it key for healthy hair. One review found that zinc deficiency could result in hair loss (11). Large eggs provide 7% of the daily value for zinc (12).
How many eggs per day for hair growth?
Consuming 1-2 eggs per day will provide adequate nutrients to support hair growth in most healthy adults. This recommended daily egg intake is based on the following factors:
– Protein needs – Most guidelines recommend consuming around 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound (13). For a 140 pound person, that equates to about 50 grams of protein daily. Two eggs provide 12 grams of the 50 grams needed.
– Cholesterol concerns – The upper limit of daily cholesterol intake is 300 mg for healthy adults (14). One large egg has about 185 mg of cholesterol (15). Limiting to 1-2 eggs per day keeps cholesterol in a healthy range for most individuals while still providing nutritional benefits.
– Biotin RDA – Consuming 2 eggs provides approximately 20% of the recommended daily intake for biotin. Along with other dietary sources of biotin, this helps meet daily needs for most people.
– Nutrient diversity – While eggs are nutritious, relying too heavily on any single food does not provide ideal dietary diversity. Eating 1-2 eggs daily as part of a varied diet ensures adequate nutrient intake for hair growth.
For some individuals, including older adults, pregnant women, athletes and those with certain medical conditions, more than 2 eggs per day may be appropriate to meet increased protein and nutrient needs.
Can eating too many eggs cause hair loss?
For most people, eating more than 2 eggs per day is unlikely to cause hair loss. However, there are a few scenarios where excessive egg consumption could negatively impact hair:
– High cholesterol – In certain populations, including those with diabetes or heart disease risk factors, eating more than 3-4 eggs per day may adversely affect blood cholesterol levels (16). High cholesterol is associated with increased inflammation, which may inhibit hair growth (17).
– Nutrient imbalance – Over-relying on eggs as a protein source can crowd out other important hair growth nutrients like vitamins C, E and B6, magnesium and calcium (18). A varied, well-balanced diet is ideal.
– Biotin deficiency – Consuming eggs raw causes a protein called avidin to bind to biotin, preventing its absorption (19). Cooked eggs do not cause biotin deficiencies.
– Iodine excess – With approximately 64 mcg of iodine in one egg (20), overconsumption may contribute to iodine excess. Too much iodine triggers thyroid problems, potentially interfering with hair growth (21).
For most people sticking to a moderate egg intake, consumption is not linked with hair loss. However, those prone to high cholesterol or certain nutrient imbalances or sensitivities may want to limit eggs.
How many eggs per week is optimal?
Consuming 6-12 eggs per week provides a healthy balance of nutrients for hair growth in most adults. This recommended weekly amount is based on the following rationale:
– Meeting protein needs – Eating 6-12 eggs supplies 36-72 grams of high quality protein, or about 7-14 grams per day on average. This contributes significantly to protein intake requirements.
– Adequate micronutrients – Consuming 6-12 eggs per week provides at least 30-60% of the recommended amount of helpful micronutrients like biotin, selenium, iron and zinc.
– Dietary variety – Eating no more than 12 eggs allows for dietary diversity and inclusion of other protein foods like poultry, fish, beans, nuts and dairy as well as non-protein sources of key nutrients.
– Flexibility – A weekly allowance of 6-12 eggs provides flexibility to accommodate variable daily preferences, needs and appetites.
– Cholesterol moderation – Staying in the recommended range of up to 300 mg cholesterol daily is feasible when limiting egg intake to no more than 12 per week.
Some groups like athletes, growing adolescents and the elderly may tolerate and benefit from more than 12 eggs weekly. But for most adults, aiming for 6-12 eggs weekly supports hair growth while promoting overall nutrition.
Nutrients in eggs that benefit hair:
| Nutrient | Amount in 1 large egg | Benefits for Hair |
|---|---|---|
| Protein | 6g | Supports hair tissue growth |
| Biotin | 10% DV | Promotes keratin production |
| Iron | 5% DV | Carries oxygen to follicles |
| Selenium | 56% DV | Antioxidant protects follicles |
| Zinc | 7% DV | Supports hair tissue growth |
Things to consider when eating eggs for hair growth
While eggs can support hair growth, there are some important factors to keep in mind:
Eat eggs as part of a balanced diet
Focus on overall healthy eating by including fruits, vegetables, whole grains, healthy fats and other protein foods along with eggs. This provides the full range of nutrients needed for optimal hair health.
Moderate cholesterol if it is a concern
Limit eggs to 1 per day if you have high cholesterol or heart disease risk factors and consult your healthcare provider.
Choose healthy cooking methods
Cook eggs without adding large amounts of butter or oils to avoid excess saturated fat and calories. Boiling, poaching, or scrambling in a nonstick pan are best.
Use eggs to replace less healthy proteins
Swap eggs for processed meats like bacon or sausage which contain less nutrients and more sodium.
Remember protein balance
Eggs work best as part of balanced intake from both animal and plant food protein sources like dairy, beans, nuts and seeds.
Conclusion
Incorporating eggs into your diet a few times a week can provide the nutrients needed to support healthy hair growth. Most experts recommend 1-2 eggs per day or 6-12 eggs per week as part of a varied, balanced diet. Higher intakes may benefit some groups like athletes. While eggs are nutritious, eating too many may adversely affect cholesterol or nutrient balance for some individuals. When consumed in moderation as part of an overall healthy diet, eggs are an optimal food choice for promoting strong, shiny hair.
