As you begin to see more gray hairs, you might wonder if vitamins or supplements could help. This article explores the causes of gray hair, the role of nutritional deficiencies, the effectiveness of "anti-graying" supplements, and when to consult a doctor.
Genetics and aging are the primary factors in hair turning gray.
"The color of your hair depends mostly on the amount of melanin in your hair follicles, and as we age we make less melanin," explains Debra Wattenburg, MD, a New York City-based dermatologist. Melanin is a substance that creates pigment in your hair, skin, and eyes. Some researchers estimate that by age 50, 50% of people will have 50% gray hair.
Certain lifestyle habits may also contribute to premature graying, defined as before age 20 in Caucasians and age 30 in African Americans. Research indicates that smoking increases the risk of premature graying, with the risk rising the longer you smoke. High stress levels may also accelerate graying.
"Nutrient deficiencies may also play a role," says Chicago-based Dawn Jackson Blatner, RDN, author of The Superfood Swap, especially if you’re going gray early.
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While vitamin or mineral deficiencies are rarely the primary cause of gray hair, they can contribute, especially in cases of premature graying.
"Vitamin deficiency as a true cause for gray hair is rare," says Dr. Wattenberg. However, if you're experiencing premature graying, it's worth evaluating your diet.
Research suggests that deficiencies in the following nutrients might speed up graying:
Some research suggests that proper supplementation may reverse premature graying in individuals deficient in iron, vitamin D, and vitamin B12. A review of research suggests that proper supplementation may reverse premature graying in those who are deficient in certain nutrients, including iron, vitamin D, and vitamin B12.
However, there are no studies proving that supplements sold specifically as “anti-graying” work. Dietary supplements are also not evaluated by the U.S. Food and Drug Administration, making it difficult to ascertain their safety.
Read also: Comprehensive Guide to Hair Vitamins
Additionally, excessive intake of vitamins and minerals can lead to hair problems. "Over-supplementation can cause hair loss," says Wattenberg. A review of research suggests that excessive vitamin A and selenium intake could result in hair loss.
It's crucial to consult your doctor before taking any vitamins for gray hair reversal. If your doctor recommends supplements, follow their dosage instructions and ask for brand recommendations.
Hair graying is a common sign of aging resulting from complex regulation of melanogenesis. Multiple factors control the stimulation of melanogenesis at the level of the hair follicle, including melanin-stimulating hormone (MSH), adrenocorticotropic hormone, endothelin-1, prostaglandins, leukotrienes, neutrophils, fibroblast growth factor, nitric oxide, catecholamines, vitamins, and minerals.
The development of gray hair is ultimately due to a decrease in the number of melanocytes. This can be either due to a defect in the melanocytic stem cells or destruction of the follicular stem cell population.
Diffuse repigmentation of gray hair can be induced by certain medications that inhibit inflammation or stimulate melanogenesis. There is also low-quality evidence that some vitamin B complex supplementation can promote gray hair darkening.
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Medications noted in the literature include anti-inflammatory medications (thalidomide, lenalidomide, adalimumab, acitretin, etretinate, prednisone, cyclosporin, cisplatinum, interferon-α, and psoralen), stimulators of melanogenesis (latanoprost, erlotinib, imatinib, tamoxifen, and levodopa), vitamins (calcium pantothenate and para-amino benzoic acid), a medication that accumulates in tissues (clofazimine), and a medication with an undetermined mechanism (captopril).
A healthy diet is essential for maintaining healthy hair and potentially delaying graying.
"Eating a healthy diet is key to beautiful healthy hair," says Wattenberg. Most people can obtain adequate vitamin and mineral levels through a balanced diet, eliminating the need for supplements.
Blatner recommends focusing on a diverse range of foods, including:
Avoid fad diets, as they can contribute to nutritional deficiencies, adds Wattenberg.
Consult your doctor if you're eating a balanced diet and still concerned about a deficiency. They may recommend blood tests to check for vitamin or mineral deficiencies. However, Blatner warns that "Not all micronutrient [vitamin or mineral] testing is accurate, and it often doesn’t give a full picture."
Discuss any other symptoms you’re experiencing that may be contributing to premature graying with your doctor. Blood tests that may offer insights into your overall health include:
Be sure to discuss your lifestyle habits as well.
Genetics is a leading factor in premature gray hair (PGH), with a family history of premature graying increasing the likelihood of its occurrence.
Hormonal changes can also influence hair color. Imbalances in hormones, including thyroid hormones, may contribute to premature graying.
"The natural antioxidant defenses in our body decline as we age, which leads to increased oxidative stress that causes melanocytes to be impaired and produce less melanin, contributing to the loss of hair pigment," Wizemann explains. "A lack of antioxidant-rich foods, regular exercise and sleep as well as smoking, excessive stress and alcohol consumption all increase oxidative stress."
"It is not possible to completely halt graying, but there are steps you can take to help slow down the aging process of hair," Dr. Shaver says. "Since certain nutritional deficiencies can lead to premature graying, maintaining a nutrient-rich diet can help maintain hair color."
In addition, because chronic stress can lead to early graying, reducing daily stressors as well as physical stressors on the hair shaft itself such as heat and chemicals that cause damage is important, she notes.
"Avoid smoking, which has been shown to lead to premature graying, and get regular health check-ups with a physician to help identify any underlying medical conditions that may impact the health of your hair and cause early graying," Dr. Shaver advises.
"Topical products that claim to reverse gray hair are normally targeting one of the processes that leads to hair aging and a decrease in melanin production which causes graying," Dr. Shaver says. "One common ingredient used is antioxidants (such as vitamins C and E) which can lower oxidative stress on the follicle that can be involved in the aging, and thus graying, process."
Additionally, the accumulation of hydrogen peroxide in the hair shaft during aging is also thought to lead to hair shaft bleaching, she adds. "To counteract this, an enzyme known as 'catalase' can help break down hydrogen peroxide, which could theoretically slow down graying," Dr. Shaver explains.
"And some products claim to increase the production of melanin pigment through ingredients such as certain peptides which are needed for effective melanin synthesis."
However, Wizemann says, "These formulas are not well supported by scientific evidence as they fail to delve into the scientific rationale behind their ingredients or provide the backing of double-blind placebo-controlled trials to prove their effectiveness. Instead, they rely on consumer perception studies."
"A diet rich in vitamins and nutrients can improve hair health and mitigate premature graying, but there is no data to suggest that food can reverse the graying process," Dr. Shaver explains. "While there is a belief that some natural ingredients such as cumin, black tea, black sesame and coffee may slow the graying process by virtue of being high in antioxidants and polyphenols, and amla (Indian gooseberry) is thought to enhance hair melanin production, scientific evidence supporting these claims is limited," Wizemann says. "These assertions are based on anecdotal evidence and lack scientific backing."
There are currently no proven foods, vitamins, hair products, natural remedies, or other treatments that can permanently reverse gray hair caused by aging and genetics.
"Reversing graying related to aging and genetic factors where the melanin-producing cells are permanently damaged is currently not possible," Wizemann says. "For any premature graying tied to medical conditions, lifestyle (such as stress) or nutritional deficiencies, reversing gray can sometimes be possible depending on the underlying causes."
"There are rare cases in which gray hair has been reported to reverse, in circumstances that often involve stopping a medication that has caused graying or treating an underlying health condition (such as a thyroid disorder or alopecia areata, which is an autoimmune attack on the hair follicle)," Dr. Shaver explains. "In these situations, hair color can be restored with treatment of the underlying cause and following reversal, hair would then slowly gray at the genetically determined pace for aging."
If you suspect an underlying health condition could be causing your hair to gray, visit a dermatologist for an evaluation, Dr. Shaver advises.
"While there is no true permanent reversal of gray hair yet, there are promising studies on stem cells that focus on manipulating melanocytes and reactivating genetic pathways for hair melanin production, so we may see it become reality in the future," Wizemann says.
In the meantime, embrace silver strands with haircare products created to treat and enhance gray hair or even dye your hair gray to ease the transition.
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