Can Eating Raw Eggs (Protein) Cause Hair Loss?

You often come across the claim on YouTube or social media that people “eat raw eggs for protein.”

I also get similar questions quite often in the clinic.

Do raw eggs really cause hair loss?

Should I take biotin to make my hair grow?

In today’s article, we’ll take some time to answer the questions patients actually ask most often about raw egg consumption, biotin, and hair loss.

Source - Kkon Dae Hee YouTube

Can Eating Raw Eggs (Protein) Cause Hair Loss? Summary

Raw egg white contains avidin, which binds to biotin and blocks its absorption¹
Repeated long-term consumption of several raw eggs can increase the risk of biotin deficiency
Biotin is involved in the production of hair keratin, and deficiency can lead to hair thinning or hair loss symptoms⁴
Cooking eggs inactivates avidin, so the issue of biotin absorption almost disappears³
Biotin is not a hair loss treatment; it only has meaning as a supplement when there is a deficiency²
What matters in protein intake is not just the amount, but the cooking method and nutritional balance
Hair health is the result of overall lifestyle, including diet, hormones, stress, and sleep

Q1. Does eating raw eggs really cause hair loss?

A. Rather than saying it directly “causes hair loss,” it can be a risk factor under certain conditions.

Raw eggs, especially raw egg whites, contain a protein called avidin.

Avidin binds very strongly to biotin (vitamin B7), preventing biotin from being absorbed in the intestine¹. Biotin is an essential nutrient involved in the production of keratin, the main component of hair, and in energy metabolism.

For this reason, consuming large amounts of raw egg whites repeatedly over a long period can lead to biotin deficiency, and as a result, hair may become thinner or fall out⁴.

In the clinic, among people who follow extreme high-protein diets or have a habit of eating raw eggs,

we sometimes see cases where blood tests show low biotin levels.

Q2. Is it okay to eat raw eggs once or twice?

A. Yes. Occasional consumption alone does not cause hair loss.

Biotin deficiency usually occurs when the following factors overlap².

• Large intake of raw egg whites

• Repeated dietary habits over a long period

• Intestinal malabsorption

• Taking certain medications

In other words, eating one or two raw eggs occasionally will not immediately cause hair loss.

The problem is when a specific eating pattern, such as obsession with “protein,” continues for a long time.

Q3. Why are cooked eggs okay, but raw eggs a problem?

A. Because heat destroys the function of avidin.

Avidin is a protein that is very sensitive to heat.

During the cooking process, its structure changes and it almost completely loses its ability to bind biotin³.

That is why boiled eggs, scrambled eggs, and omelets are recommended.

Cooked eggs do not interfere with biotin absorption, and in fact, cooked eggs have higher protein digestibility and bioavailability.

Q4. Will taking biotin make hair grow back?

A. Biotin is not a “treatment” but a “nutrient for correcting deficiency.”

There is a lot of misunderstanding here.

When studies are combined, there is not enough evidence that adding biotin increased hair growth significantly in people without biotin deficiency².

However, in cases where there is actual biotin deficiency, or when biotin levels are low due to diet or absorption problems, some reports show improvement in hair condition when the underlying cause is corrected and biotin is supplemented¹⁵.

Biotin makes hair grow❌

If biotin is deficient, hair is affected ⭘

That is the correct way to understand it.

Q5. Can eating a lot of protein actually be bad for hair loss?

A. What matters more than the amount of protein is the “method” and the “balance.”

Hair is made of protein, but if you focus excessively on protein alone and ignore the cooking method or micronutrient balance, problems can arise.

In actual practice, it is not uncommon to see hair sending the first warning signs in cases of extreme high-protein diets, repeated consumption of the same foods, or excessive supplement intake.

Item	Key point
Raw egg white	Contains avidin → interferes with biotin absorption¹
Cooked eggs	Avidin inactivated → no problem³
Biotin deficiency	Can cause hair thinning and possible hair loss⁴
Biotin supplementation	Meaningful only when there is a deficiency²
Key to preventing hair loss	Protein balance + cooking method + eating habits

Hair health is not something that can be solved with just one food or one supplement.

Genetics, hormones, stress, sleep, inflammation, and the small daily eating habits we repeat all work together.

The habit of eating several raw eggs may have started because it seemed “good for the body,”

but in the long run, it can create conditions that are unfavorable for hair health.

Eggs are a very good food.

If you cook them and eat them in balance, their benefits do not disappear.

Hair is more honest than we think; it quietly remembers the habits we repeat and shows the results first as changes. I hope you keep that in mind.

It’s time to do hair hair, this was Kim Jin-Oh.

Pilsaengsinmo (必生新毛).

Written by: Kim Jin-Oh, New Hair Plastic Surgery (Public Relations Director, Korean Society of Plastic and Reconstructive Surgeons / Academic Director, Korean Society for Laser, Dermatology and Hair)

References

1. Patel DP, Swink SM, Castelo-Smith C. (2017) A Review of the Use of Biotin for Hair Loss. Skin Appendage Disorders.

cited: A commonly documented cause of acquired biotin deficiency is secondary to increased raw egg consumption.

2. Yelich A et al. (2024) Biotin for Hair Loss: Teasing Out the Evidence. Journal of Clinical and Aesthetic Dermatology.

cited: There is insufficient evidence to support biotin supplementation for hair growth in individuals without deficiency.

3. Linus Pauling Institute, Oregon State University. Biotin Fact Sheet.

cited: Raw egg white contains avidin, a protein that binds biotin and prevents its absorption; cooking denatures avidin.

4. Saleem F et al. (2023) Biotin Deficiency. StatPearls Publishing.

cited: Clinically, biotin deficiency presents with hair thinning or alopecia.

5. Trüeb RM. (2014) Serum Biotin Levels in Women Complaining of Hair Loss. International Journal of Trichology.

cited: Biotin deficiency was detected in a subset of women presenting with hair loss complaints.

[In accordance with Article 56, Paragraph 1 of the Medical Service Act, this post is written directly by a plastic surgery specialist for informational purposes. Hair transplant surgery and treatment may have side effects, and decisions should be made carefully through consultation with a specialist.]

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