Finding grey strands before your time can be concerning. Many people believe that greying hair is solely due to age or genetics, but health experts indicate that nutritional deficiencies can also play a significant role.
Research indicates that a lack of certain vitamins and minerals, particularly vitamin B12, vitamin D, biotin (B7), pantothenic acid (B5), copper, zinc, and iron, can reduce melanin production in hair follicles.
Melanin is the pigment responsible for giving your hair its natural colour. When the body doesn’t produce enough melanin, hair can begin to lose its colour, resulting in premature greying.
Although there is no magic solution to completely reverse grey hair, maintaining a nutrient-rich diet, getting adequate sunlight, and monitoring vitamin levels can help keep your hair healthy and vibrant for a longer period.
Why vitamins matter to hair colour
Grey hair appears when the body produces less melanin in hair follicles. Deficiencies in vitamins like B12, D, and B5 can make melanocytes (the cells that create melanin) weaker, leading to faster loss of hair pigment.
Vitamin B12 plays a crucial role in DNA formation and supports the production of red blood cells. Studies have shown that people with premature grey hair often have low B12 levels. Foods such as eggs, milk, cheese, fish, and fortified cereals are good ways to maintain B12 levels.
Vitamin D, B7, and B5 for strong and healthy hair
- Vitamin D is essential for hair follicle health. Sunlight, fish, and fortified dairy products are its main sources.
- Vitamin B7 (biotin) supports hair growth and strength. Nuts, seeds, and whole grains are rich in biotin.
- Vitamin B5 (pantothenic acid) keeps hair follicles nourished and helps prevent early greying. Foods like avocados, legumes, and eggs provide this nutrient.
Minerals that protect hair pigmentation
- Copper supports melanin production.
- Zinc aids in tissue repair and hair health.
- Iron ensures oxygen reaches hair follicles.
A diet including leafy greens, nuts, seeds, beans, and lean meats can help maintain healthy levels of these minerals.
Lifestyle tips to slow down grey hair
- Eat a vitamin and mineral-rich diet daily.
- Take supplements only after consulting a doctor.
- Spend moderate time in the sun to boost vitamin D.
- Manage stress with meditation, yoga, or breathing exercises.
- Get regular health check-ups to detect deficiencies early.
While genetics and ageing cannot be changed, making sure your body has enough vitamins and minerals can slow down premature greying. Keeping track of nutrients like B12, D, B7, B5, copper, zinc, and iron not only supports natural hair colour but also improves overall hair health.
Grey hair may not always be reversible, but with the right care, you can delay the process and enjoy healthy, vibrant hair for longer.
Source: India Today
Bd-pratidin English/ ANI
