TLDR

Protein is essential for hair growth and overall strength. Most Singapore adults meet recommended intakes, though some groups—people on very restrictive diets, busy shift workers, and lower‑income households—may not. Use ~0.8 g per kg body weight per day as a baseline; increase to ~1.2–1.6 g/kg/day for those who train or aim to build muscle, and to ~1.0–1.2 g/kg/day with advancing age. Distribute protein evenly across meals, combine plant and animal sources for nutrient balance, maintain good hydration, and check kidney health before adopting a high‑protein plan if you have diabetes, hypertension, or known renal concerns.

Health Promotion Board National Nutrition Survey (NNS) 2022 and the protein trend

Protein intake was generally sufficient across the population, with over three‑quarters of Singaporean adults meeting their recommended daily intake in 2022. By contrast, half of adults aged 50–69 fell short of recommendations, reflecting both lower consumption and the increased protein needs associated with ageing. At the same time, higher‑protein and lower‑carb diets are trendy for weight control and muscle gain, which shifts the types and amounts of protein people consume.

How protein helps hair and whole‑body health

Hair is largely composed of keratin, a protein built from specific amino acids; inadequate intake of these amino acids can lead to thinning, breakage, and increased shedding. Protein also underpins muscle maintenance, immune function, wound repair, and steady energy levels, all of which indirectly benefit hair by supporting scalp circulation, stress recovery, and overall metabolic health. During illness, crash dieting, or intense physical stress the body prioritises vital organs over hair, so maintaining consistent, adequate protein intake helps recovery and shortens the time to hair regrowth.

Dangers of inadequate and excessive protein intake

Too little protein can lead to increased hair shedding, weakened hair structure, loss of lean muscle, slower recovery after illness or exercise, and reduced immune resilience. Groups at higher risk include people on very low‑calorie or poorly planned vegan diets, shift workers who frequently skip meals, and individuals with limited access to a varied diet.

Conversely, excessive protein—especially when sourced heavily from certain animal products or concentrated isolates—can displace fibre and essential micronutrients, raise intake of saturated fat, and increase the dietary acid load. Over the long term, very high protein intakes may place extra strain on the kidneys in people with existing renal disease or cardiometabolic risk factors. Those most at risk are individuals consuming extreme amounts of animal protein or protein supplements without clinical oversight.

Practical protein targets and simple rules

• Baseline: Aim for about 0.8 g/kg body weight per day for most healthy, sedentary adults.
• Active and muscle-building: Target 1.2–1.6 g/kg/day to support training and hypertrophy.
• Older adults (muscle preservation): Aim for 1.0–1.2 g/kg/day to reduce age-related muscle loss.
• Per-meal guideline: Consume 20–35 g of protein at each main meal to maintain steady amino-acid availability.
• Source guidance: Combine animal and plant proteins, with a plant-forward emphasis to boost fibre, micronutrients, and reduce dietary acid load.
• Hydration: Maintain adequate fluid intake to support increased protein metabolism.
• Medical precaution: If you have diabetes, hypertension, or known kidney disease, check kidney function before starting a high‑protein regimen.

Quick examples (estimates):

• 60 kg person (baseline): ≈ 48 g/day.
• 70 kg active person: ≈ 84–112 g/day.

Conclusion

Protein is a cornerstone of both hair health and whole‑body resilience: it supplies the amino acids hair follicles need while supporting muscle, immunity and recovery. For adults aged 25–50, most meet baseline needs, but individuals on restrictive diets, those with irregular meals, and lower‑income groups remain at risk of shortfalls. Aim for a sensible, evidence‑based approach — a baseline of ~0.8 g/kg/day, higher targets for training or ageing, even distribution across meals, and a mix of plant and animal sources — and prioritise hydration and dietary variety. Finally, avoid extremes: if you have diabetes, high blood pressure, or known kidney concerns, check kidney function before starting a long‑term high‑protein plan and consult a healthcare professional for personalised guidance.

Source(s):

Health Promotion Board National Nutrition Survey (NNS) 2022: https://www.hpb.gov.sg/docs/default-source/pdf/nns-2022-report.pdf

International Society of Sports Nutrition — Position Stand: Protein and Exercise (JISSN 2017, Article 20): https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8