Experts reveal 5 tricks to prevent premature graying of hair. Every hair grows, goes through a cycle of regrowth and death, over and over again throughout life. As long as the follicle is active, if the follicle “shuts down” and goes into hibernation, that’s when baldness occurs. As follicles experience stress and age, they may begin to produce less and less color at different times. Our genetics play a part in determining when we will start to turn gray. In fact, the Library of Congress states that our chances of going gray increase by an average of 10% to 20% every decade after the age of 30.
It’s funny how I start out white. As my hair is built, my body adds natural pigments in the form of melanin, which comes in two types:
- Dark color (eumelanin)
- Light color (pheomelanin)
These colors combine to create the many shades of hair color you see on yourself and others, from strawberry blonde and golden brown to amber and black, and many more shades in between.
As hair grows from the follicle, melanocytes add pigment through melanin to the hair shaft. Which is made up of keratin, a protein that makes up hair, nails, and skin. According to a 2023 review in the International Journal of Molecular Sciences, researchers believe the เล่น UFABET ผ่านมือถือ สะดวกทุกที่ ทุกเวลา body has a “melanocyte clock” that can slow or stop the activity of these melanocytes. This “clock” is controlled by our DNA, but they say it can change based on environmental influences.
“It’s a natural aging process where the cells that produce pigment begin to die, leaving fewer cells to add color to the hair shaft, eventually causing the hair to lose all of its color and turn gray,” explains Ted Lain, MD, a board-certified dermatologist and chief medical officer at Sanova Dermatology in Austin, Texas.
While genetics can’t control the graying process (thanks, mom and dad), making a few lifestyle changes can help you keep your beautiful hair looking great for longer.
“Having a healthy diet and lifestyle isn’t just good for your overall well-being, it’s also good for your skin, hair, and nails,” Lain says.
Here are some science-backed strategies to prevent or slow down the graying process.
Manage stress
“New research suggests that the loss of hair pigment, or graying of hair, is caused by stress, and likely also by stress-induced inflammation,” says Julie Upton, MS, RD, co-author of Energy to Burn: The Ultimate Food and Nutrition Guide to Fuel Your Active Life.
A 2020 study in the International Journal of Trichology found that oxidative stress, an imbalance of antioxidants and free radicals in the body that can trigger cell and tissue damage and accelerate aging, is linked to premature graying of hair.
Smoking is a major factor in the oxidative stress equation and is associated with premature graying of hair across all age groups. (Note: The Centers for Disease Control and Prevention (CDC) has a number of smoking cessation resources to help start the process if you or a loved one needs help kicking the habit.)
Over time, any chronic stress can lead to chronic inflammation. Which can shut down melanin-producing cells while also shortening the hair growth cycle , according to a 2021 article in Biological Reviews.
Practicing scientifically supported stress-relief techniques, such as yoga or getting outside regularly, can be a good way to start reducing your stress levels.
Get enough vitamins and minerals
Certain vitamin and mineral deficiencies can also be a cause of gray hair, Lain says. “Make sure you have adequate levels of vitamin D3 and vitamin B12. As deficiencies in both of these vitamins can accelerate graying,” Lain explains.
Other important micronutrients for healthy hair include vitamin E, vitamin A, zinc, iron, copper, selenium, and magnesium.
While supplements can fill the gaps, we firmly believe that food is the best “medicine.” According to the National Institutes of Health, the best sources of these hair-boosting nutrients include:
- Vitamin D: trout, salmon, mushrooms, milk, eggs
- Vitamin B12: Beef liver, clams, tuna, nutritional yeast, salmon.
- Vitamin E: Sunflower seeds and oil, almonds, hazelnuts, peanuts, spinach.
- Vitamin A: Beef liver, sweet potatoes, spinach, carrots, ricotta cheese, cantaloupe.
- Zinc: Oysters, beef, crab, lobster, pork tenderloin, baked beans.
- Iron: Beef, dark green leafy vegetables, fortified grains, oysters, white beans, dark chocolate, lentils.
- Copper: Beef liver, oysters, unsweetened chocolate, potatoes, shiitake mushrooms.
- Selenium: Brazil nuts, tuna, halibut, sardines, shrimp
- Magnesium: Pumpkin seeds, chia seeds, almonds, spinach, cashews
Protect your hair from the environment
In addition to internal factors, what your hair is exposed to externally also matters. “Practice healthy hair care habits, and try to avoid repeated heat and chemical treatments. Which can damage hair and its melanin-producing cells,” Lain suggests. “Limit exposure to, or protect your hair from, toxins and pollution, and, when possible, protect your hair from the sun by wearing a hat or scarf.”
Avoiding bleaching, using a wide-toothed comb instead of a brush. Especially on wet hair, limiting the use of heat-based styling tools, and washing your hair less often can all help strengthen your hair.
Keep up with your regular health checks
A 2024 review in the International Journal of Dermatology found that certain medical conditions, including autoimmune disorders and heart disease. May be associated with premature graying of hair.
Be sure to get regular annual physicals and consult your doctor. If you feel anything unusual inside your body, or make an appointment with your dermatologist if you notice a major change in the vitality of your skin or hair.
While there’s no guarantee that you can prevent or restore gray hair to its original color. There are a number of lifestyle habits that can impact the health of your hair. Whether your gray hair is stubborn and persistent or not, these lifestyle changes will still benefit your body and mind, whether you have gray hair or not. Part of growing it gracefully is not stressing about it. Which can hasten the process of graying your hair, so embrace changes and habits that are good for your overall health, not just your hair color.