Why Is My Hair Turning Gray Early? 7 Hidden Nutrient Deficiencies

What Is Premature Gray Hair?

Is your hair turning gray earlier than expected? Gray hair is becoming a very common problem in teenagers. Gray hair before the age of twenty to thirty is called premature graying. Once hair starts turning gray, it cannot be reversed. There is no proven treatment that can turn your gray hair black again. The speed of its graying can be slowed down by using treatments, food supplements, and a balanced diet.

Why does hair turn gray?

Hair gets its natural color from a pigment called melanin, which is produced in the hair follicle. As we age, the production of melanin naturally decreases, and hair starts turning gray. However, the point of concern is when your hair starts turning gray before the age of thirty.

There are various reasons for premature graying of hair.
1. Genetics
2. Oxidative stress
3. Smoking
4. Hormonal imbalance
5. Nutritional deficiency
6. Thyroid

Among all these reasons, we do not pay much attention to nutritional deficiency. Nutrient deficiency is a major cause of gray hair. People usually use hair dye, which causes further damage to the hair. Before using hair dye, one should also pay attention to our diet. If we start by eating a balanced diet that includes Iron, Vitamin B, Zinc and Folate, the process of graying hair can be slowed down.

7 Nutrient Deficiencies That Cause Premature Gray Hair

Nutrient deficiency makes hair weak, brittle and lifeless, as well as causing it to turn gray. Premature graying of hair is particularly associated with nutrients, which are responsible for melanin production, hair follicle health and oxygen supply.

1. Vitamin B12

Vitamin B12 is important for the formation of red blood cells and the supply of oxygen to hair follicles. B12 produces the pigments that are responsible for hair color. A deficiency of B12 damages the pigment-producing cells, and they start turning gray. Vegetarians are most at risk of vitamin B12 deficiency. Some studies show that if hair turns gray due to a deficiency of vitamin B12, it can be reversed by restoring adequate B12 level.

Symptoms of vitamin B12 deficiency

Fatigue
Weakness
Pale complexion
Thinning hair

Sources

Milk, eggs, yogurt, cheese, fish, meat, liver, shellfish

2. Iron deficiency

Iron deficiency directly damages hair. If you are not getting adequate amounts of iron in your diet, your hair starts turning gray. Iron ensures the supply of oxygen to the hair follicles. If there is a deficiency of iron, the hair follicles will become weak and the production of melanin will decrease. As a result, the hair will start to become weak, thin and gray.

Symptoms of iron deficiency (anemia)

Fatigue
Pale complexion
Weakness
Shortness of breath
Dizziness
Headache
Rapid or slow heartbeat

Sources

Spinach, red meat, liver, lentils, dried fruits, dates, nuts and seeds

3. Copper deficiency

Copper plays a direct role in the production of melanin. If adequate amounts of copper are not taken, the hair loses its natural color. Due to copper deficiency, hair falls out and becomes thin.

Symptoms of copper deficiency

Although copper deficiency is not common, it can causes serious symptoms.
Fatigue
Pale complexion
Infection, low white blood cell count
Swelling of hands and feet
Difficulty walking

Sources

Nuts and seeds, whole grain, dark chocolate, white mushrooms

4. Vitamin D deficiency

Vitamin D makes new hair follicles. Vitamin D deficiency damages hair follicles and affects melanin production. It causes hair to become thin and gray. Adding vitamin D to the diet can slow down and sometimes reverse the process of graying hair.

Symptoms of vitamin D deficiency

Fatigue
Bone pain, especially in the back
Muscle pain
Mood swings such as depression
Hair loss
Bone fractures and osteoporosis

Sources

The biggest source of vitamin D is sunlight. Fatty fish, cod liver oil, egg yolk

5. Folate (vitamin B9)

Folate repairs and grows cells. It plays an important role in metabolism and DNA function. Folate is involved in formation of an amino acid called methionine, which plays an important role in the natural color of hair. Folate deficiency causes hair to turn gray.

Symptoms of folate deficiency

Extreme fatigue
Jaundice
Fainting
Difficulty breathing
Weight loss
Diarrhea
Memory loss

Sources

Green leafy vegetables, pulses, beans, peas, citrus fruits, liver

6. Zinc deficiency

Zinc helps in protein production and protects DNA. Zinc is important for hair follicles and tissues. It plays an important role in the production of melanin. Zinc deficiency makes hair dull, lifeless and gray. Its regular use balances hormones and prevents premature graying of hair. Zinc synthesizes keratin and collagen.

Symptoms of zinc deficiency

Excessive hair loss
Skin rashes
Infections due to low immunity
Slow healing of wounds
Loss of appetite
Diarrhea
Loss of taste and smell

Sources

Red meat, beans, oysters, nuts, fortified cereals, pumpkin seeds,

7. Protein deficiency

Hair contains keratin, which is a protein. It affects the shine and color of hair. White hair is mostly dull and lifeless. If your diet does not include adequate amounts of protein, hair will lose its natural moisture, shine, and color. Protein makes hair naturally flexible.

Symptoms of protein deficiency

Swelling
Weak immune system
Lifeless skin and hair
Bone and muscle problems
Stunted growth

Sources

Meat, fish, chicken, milk, cheese, eggs, pulses, beans, nuts, seeds, soy

Conclusion

To prevent hair from turning gray, it is important to eat a balanced diet, avoid mental stress, no smoking and live a healthy lifestyle. If your hair is turning gray abnormally, see a doctor who recommend a thyroid test and prescribe treatment.