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Vitamin and Mineral Deficiencies and Hair color
While a deficiency in vitamins or minerals may be responsible for your gray hair, “Vitamin deficiency as a genuine cause for gray hair is uncommon,” states Dr. Wattenberg.
However, since it is possible that a deficiency in vitamins or minerals could be a factor in your graying process, you might want to evaluate your dietary intake. This is particularly relevant if you are experiencing premature graying.
Certain studies suggest that inadequacies in specific nutrients may accelerate graying, including:
Vitamin B12
Vitamin D
Calcium
Copper
Iron
Zinc
Can Supplements Prevent or Reverse Gray Hair?
A review of literature indicates that appropriate supplementation may reverse premature graying in individuals lacking certain nutrients, such as iron, vitamin D, and vitamin B12.
Nevertheless, despite some supplements being marketed as “anti-graying,” there are no studies that substantiate their efficacy. Moreover, dietary supplements are not assessed by the U. S. Food and Drug Administration, making it challenging to ascertain their safety.
Additionally, exceeding the recommended daily intake of vitamins and minerals can lead to a different set of hair issues. “Over-supplementation can lead to hair loss,” asserts Wattenberg. In fact, one review of studies suggests that excessive intake of vitamin A and selenium may result in hair loss.
Therefore, before consuming any vitamins for reversing gray hair, consult your physician. If your physician recommends any supplements for gray hair, ensure you adhere to their guidelines on dosage, and inquire about brand suggestions.
Consuming a Nutrient-Dense Diet May Assist
When addressing potential nutritional deficiencies to stave off grays, your dietary choices are of utmost importance. “Maintaining a healthy diet is essential for beautiful, healthy hair,” remarks Wattenberg.
She further emphasizes that most individuals attain adequate levels of vitamins and minerals through a nutritious diet and do not require supplementation.
According to Blatner, one should concentrate on including a diverse range of foods, such as:
Healthy fats like oily fish and avocados
Leafy vegetables
Citrus fruits
Berries
Legumes
Eggs
Greek yogurt
Avoid fad diets, advises Wattenberg, as they may contribute to nutritional inadequacies.