Can Vitamins Help if You're Going Gray?

As you start to notice more and more gray or white in your hair, you might be wondering: Could taking a vitamin or supplement make a difference?

Read on to learn what causes hair to go gray, if nutritional deficiencies potentially play a role, whether supplements sold as "anti-graying" deliver on their promise, and when you might want to talk to a doctor.

What Causes Gray Hair?

Two main factors play a role in why we typically go gray: genetics and aging.

"The color of your hair depends mostly on the amount of melanin in your hair follicles, and as we age we make less melanin," says Debra Wattenburg, MD , a New York City–based dermatologist. Melanin is a substance found in your body that creates pigment in your hair, skin, and eyes.

"And as we age, we make less melanin." In fact, some researchers say 50 percent of people will have 50 percent of their hair turn gray by age 50.

That said, certain lifestyle habits may also contribute to premature graying, defined as before age 20 in Caucasians and age 30 in African Americans.

Research shows that smoking may contribute to premature graying - and the longer you smoke, the higher your risk of grays.

And high stress levels have been found to 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.

Vitamin and Mineral Deficiencies and Hair Color

While a vitamin or mineral deficiency could be to blame for your gray hair, "Vitamin deficiency as a true cause for gray hair is rare," says Dr. Wattenberg.

But since it's possible that a vitamin or mineral deficiency might be contributing to your grays, you might want to consider your diet.

This is especially true if you're going gray prematurely. Some research suggests that deficiencies in certain nutrients might speed up graying, including:

• Vitamin B12
• Vitamin D
• Calcium
• Copper
• Iron
• Zinc

Can Supplements Prevent or Reverse Gray Hair?

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, even though some supplements are specifically sold as "anti-graying," there aren't any studies that prove they work. Not to mention, dietary supplements are not evaluated by the U.S, Food and Drug Administration, so it's hard to know what's safe.

Additionally, taking more than your recommended daily amount of vitamins and minerals can come with a different set of hair problems. "Over-supplementation can cause hair loss ," says Wattenberg. In fact, one review of research suggests that taking too much vitamin A and selenium could result in hair loss.

So before you take any vitamins for gray hair reversal, talk to your doctor. If your doctor recommends any supplements for gray hair, make sure you follow their instructions on dosage, and ask for brand recommendations.

Eating a Nutrient-Rich Diet May Help

When it comes to filling any potential nutritional gaps to keep grays at bay, what you put on your plate matters most. "Eating a healthy diet is key to beautiful healthy hair ," says Wattenberg.

In fact, she adds, most people get an appropriate amount of vitamin and mineral levels through a healthy diet and don't require supplements.

According to Blatner, you should focus on eating a wide variety of foods, including:

• Healthy fats like fatty fish and avocados
• Leafy greens
• Citrus fruits
• Berries
• Legumes
• Eggs
• Greek yogurt

Avoid fad diets, adds Wattenberg, as they can contribute to nutritional deficiencies.

When to Talk to Your Doctor

If you're eating a balanced diet and are still concerned about a deficiency, talk to your doctor. They may recommend blood tests for vitamin or mineral deficiencies. But, Blatner warns, "Not all micronutrient [vitamin or mineral] testing is accurate, and it often doesn't give a full picture."

Instead, talk to your doctor about any other symptoms you're experiencing that may be contributing to premature graying, advises Blatner. Blood tests that may offer insights your overall health include:

• Complete blood count (CBC)
• Comprehensive metabolic panel (CMP)
• Lipid panel
• Thyroid panel
• Vitamin D levels

Be sure to discuss your lifestyle habits as well. For example, your doctor may also recommend taking steps to quit smoking and manage stress to help slow down the graying process.

The Takeaway

Going gray is a natural part of the aging process due to a combination of genetics and an age-related decrease in melanin. While there are no proven vitamins for gray hair reversal, maintaining a balanced diet and following a healthy lifestyle may help slow down the process. If you're experiencing premature graying, before you start taking any over-the-counter supplements, talk to your doctor about a potential nutrient deficiency.

Resources We Trust

• Cleveland Clinic: Why Hair Turns Gray
• Harvard Health Publishing: Why Does Hair Turn Gray?
• Nemours Kids Health: Why Does Hair Turn Gray?
• American Heart Association: Dietary Supplements: Hype or Help for Good Health
• U.S. Food and Drug Administration: Facts About Dietary Supplements

Editorial Sources and Fact-Checking

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy . We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

Sources

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5. It's True: Stress Does Turn Hair Gray (And It's Reversible). Columbia University Irving Medical Center . June 22, 2021.
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