GREY HAIR BEFORE 30? KEY VITAMINS AND LIFESTYLE CHANGES TO SLOW THE PROCESS

Spotting a growing number of grey strands can be unsettling, and while aging and genetics remain the primary culprits, science suggests that nutritional deficiencies may accelerate the process. A 2022 study in the International Journal of Dermatology found that individuals experiencing premature graying often had lower levels of vitamin B12, zinc, and copper, all of which are crucial for melanin production, the pigment that gives hair its natural color.

Though there’s no proven way to reverse grey hair once it appears, maintaining a nutrient-rich diet may help slow the process and preserve your natural shade for longer. Studies, including one published in the British Journal of Dermatology, note that most people start graying before age 50. People who begin to experience “premature” graying, which refers to graying before the age of 30, may be particularly keen to try these preventive actions; however, your overall success will ultimately depend on your genetics regardless of your age.

Eating the right nutrients and taking other proactive measures may help preserve existing pigmentation, delaying overall graying. Read on to find out what you should add to your diet, and more.

What to eat to prevent grey hair: Essential nutrients for healthy pigmentation

Certain vitamins and minerals support melanin production, the pigment that gives hair its color, and deficiencies in these nutrients can speed up the graying process. Here’s what to include in your diet, as per Healthline and TOI to help preserve your natural color longer.

The role of Calcium, Copper, Iron, and Zinc in reducing grey hair

Calcium is not just important for bones; it also supports nerve and muscle function, which are crucial for healthy hair growth. You can get calcium from milk, yogurt, dark leafy greens, fortified cereals, and fish. Experts recommend aiming for at least three servings daily. Copper is another vital nutrient that helps your body produce melanin. A deficiency can lead to early graying. Rich sources of copper include peanuts, almonds, lentils, beef liver, crabmeat, and white mushrooms.

Iron is essential for forming hemoglobin, which carries oxygen to your hair follicles. Low iron levels are often linked with premature graying and hair thinning. Iron can be found in meats, lentils, and dark leafy greens. If you follow a vegetarian or vegan diet, pairing iron-rich foods with vitamin C can improve absorption. Zinc aids protein synthesis and protects hair follicle cells from oxidative stress. It’s found in: Beans, whole grains, red meat, and oysters.

Protein (Keratin)

Keratin, the main structural protein in hair, depends on dietary protein for regeneration.

You can have eggs, poultry, beans, fish, and nuts to get this.

Vitamin B5 (Pantothenic Acid)

This B vitamin supports energy production and red blood cell formation, both essential for scalp and follicle health, and is found in fish, beef liver, and yogurt.

Vitamin B6

Vitamin B6 contributes to protein metabolism and melanin synthesis. Deficiency can cause dry, brittle hair. It is found in fish, poultry, potatoes, and bananas.

Vitamin B7 or biotin

Biotin, also known as vitamin B7, is essential for hair growth and strength. While rare, biotin deficiency may contribute to hair thinning and premature graying. Nuts, seeds, and whole grains are excellent sources to include in your diet. Eggs, legumes, and leafy greens also provide biotin, supporting overall hair and scalp health. Consistent intake through a balanced diet can help maintain keratin production, improve hair texture, and reduce breakage over time.

Vitamin B9 (Folic Acid)

Folate helps your body metabolize amino acids and promotes healthy hair pigmentation.

It is found in beans, asparagus, leafy greens, and citrus fruits.

Vitamin B12

One of the most crucial vitamins for preventing premature graying. B12 supports red blood cell production and hair pigmentation, which you can get from meat, dairy, eggs, and fortified cereals.

Vitamin D

Vitamin D deficiencies also have been linked to premature graying and poor melanin production.

It's found in sunlight exposure, eggs, fatty fish, and fortified foods.

Lifestyle changes to slow premature greying

Quit Smoking

Smoking can contribute to early graying, especially before age 30. Seek guidance from a doctor or join a smoking cessation group for support.

Manage Stress

While the link between stress and gray hair is debated, reducing stress can benefit both your hair and overall health, as per Healthline. Tips include prioritizing tasks, setting aside time for hobbies, practicing meditation or deep breathing, and exercising regularly to boost mood and reduce tension.

Disclaimer: This article is intended for general informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making any changes to your diet, lifestyle, or health regimen.