It’s normal to experience age-related changes in your hair, whether they have to do with length, texture, overall growth pattern, or color. But that doesn’t mean you always welcome the change.
It’s normal to experience age-related changes in your hair, whether they have to do with length, texture, overall growth pattern, or color. But that doesn’t mean you always welcome the change. For instance, you might be wondering, can you stop gray hair from happening? Or at least keep it at bay for a while longer?
Why does hair turn gray, anyway? Gray hair occurs when hair loses its natural pigment (called melanin), which is produced by melanocytes in hair follicles. As hair develops from its follicle, melanocytes infuse it with melanin, giving it color, while keratin forms the structural foundation of hair, nails, and skin.
Interestingly, research suggests that the body operates on a "melanogenic clock," which regulates melanocyte function and may gradually decline over time (like with age).
While the graying process is primarily dictated by genetics, external factors can potentially influence how quickly it happens, which means we might have some opportunity to slow it down. For example, factors like stress, nutritional deficiencies, and certain medical conditions may accelerate the process.
Overall, you can’t entirely prevent gray or white hair, but adopting a proactive lifestyle may help slow the hair aging process. Ahead, you’ll find insight into what exactly influences the change in hair pigmentation as we age, and what you can do to help maintain your natural color for as long as possible.
As a refresher for how hair loses its color: As melanocytes become less active, hair strands lose their pigment and turn gray or white. Hair pigmentation is also influenced by the balance of oxidative stress and antioxidant defenses in the body.
As we age, unstable molecules called free radicals increase while melanin production declines. While aging is the primary driver of graying hair, there are several other factors that influence this process, including:
Genetics. Your DNA plays a significant role in determining when and how quickly your hair turns gray. If your parents or grandparents experienced early graying, you may be more likely to as well.
Nutritional deficiencies. When you eat, nutrients are transported all over your body where they’re needed—including your hair cells. Nutrient imbalances, particularly in vitamin B12, vitamin E, vitamin D, iron, zinc, biotin, and copper, might contribute to premature graying. While there aren’t specific foods that prevent grey hair, missing out on certain essential nutrients affects melanin production and overall hair health.
Certain lifestyle habits. Smoking and excessive sun exposure can accelerate graying. Smoking introduces toxins that damage your hair follicles, while prolonged UV exposure promotes oxidative damage and weakens hair strands. One study found a significant relationship between smoking and the onset of gray hair before age 30.
Medical conditions. Certain health conditions, like thyroid disorders and autoimmune diseases, can impact hair pigmentation, potentially increasing the risk of premature graying. This may be because imbalances in hormone levels or immune system responses disrupt melanin production.
Chronic stress. Ongoing stress promotes oxidative damage in the body, which can speed up pigment loss in your hair. In a 2020 Harvard study using mice, researchers found that different types of stress depleted melanocyte stem cells. While they ruled out immune system involvement and the stress hormone corticosterone, they found that the brain chemical noradrenaline (released during stress) was a key factor. Noradrenaline triggered melanocyte stem cells to activate prematurely and prevent new pigment production, leading to permanent hair graying. While we can’t always apply findings from animal studies to humans, this may provide some insight into why stress management is so important, even when it comes to graying hair.
Addressing these influences through nutrition, lifestyle adjustments, and proper hair care can help support long-term hair health and maintain natural color for longer.
Understanding the different factors that contribute to gray hair can help you make informed decisions about lifestyle changes. While some causes are beyond your control, others can be managed through nutrition, stress management, and proper hair care.
Genetics plays a major role in when and how quickly your hair turns gray—which, unfortunately, isn’t a modifiable risk factor. If premature graying runs in your family, you may experience it earlier. Still, adopting a healthy lifestyle can still support overall hair health and possibly slow down further graying.
On the other hand, some causes of premature graying are modifiable risk factors, meaning you can do things to optimize them. For example, if you have existing health conditions that could be managed better, or you know that the quality of your diet could be improved, taking steps to address these things could help maintain natural hair color for as long as possible.
Finally, it’s important to consider how you’re currently caring for your hair and scalp. After all, maintaining healthy hair involves more than just avoiding (or pulling out) grays. Keeping your scalp nourished, using gentle hair care products, and protecting your hair from environmental damage can improve overall hair quality and reduce breakage, thinning, and dryness.
Taking the right steps may help slow the onset of gray hair while also improving your overall hair and scalp health. Incorporating good nutrition, reducing extra stress, and avoiding harmful habits will help support melanin production and potentially prevent premature graying of hair.
Here are some everyday things you can do to make a difference:
Good nutrition is essential for every aspect of health, including your hair color. Eating a balanced diet rich in vitamins and minerals helps maintain healthy hair. Focus on eating a wide variety of healthy foods to support normal melanin production, fight inflammation, and reduce oxidative stress.
The best way to ensure a nutritionally adequate diet is to eat an array of fruits, vegetables, whole grains, nuts, seeds, legumes (beans, peas, and lentils), and other lean proteins.
We can’t avoid every stressor in life, but with demanding schedules and responsibilities, it’s crucial to have healthy stress management tactics in place. Chronically high stress levels can negatively affect overall health and accelerate graying by affecting melanin production.
Many find it helpful to practice meditation, try deep breathing techniques, spend more time in nature, or engage in regular physical exercise.
Smoking releases toxins that damage hair follicles, encourage oxidative stress, and speed up graying.
Quitting smoking (or chewing tobacco) can help preserve hair pigment and improve overall hair and scalp health. Not to mention, smoking is associated with many other adverse health outcomes.
Excessive exposure to the sun and harsh hair treatments can weaken hair and cause premature graying. Wear hats, use UV-protectant products, and choose gentle hair care routines to maintain healthy strands.
Even if you’re not feeling sick, it’s important to schedule regular preventive wellness checks. One reason is because certain medical conditions, like autoimmune conditions or heart disease, can be associated with premature graying.
And in order to appropriately manage or treat underlying health conditions—and minimize their side effects—they have to first be diagnosed.
Preventing gray hair altogether may not be an option, but taking action now can help preserve your natural hair color for longer. Making informed choices about nutrition, lifestyle, and hair care can slow down graying and improve overall hair health.
Here’s what to do next:
Consult a professional. If you're experiencing rapid or premature graying, visit a doctor or dermatologist to check for underlying causes. They can assess potential nutritional deficiencies, medical conditions, or genetic factors contributing to graying. Early intervention may help slow or even reverse some cases of premature gray hair.
Take a long-term approach. Hair health can be a reflection of overall wellness. Eating a wide variety of nutrient-rich foods, staying hydrated, and avoiding unnecessary stressors can help support normal melanin production. A long-term commitment to healthy habits can significantly impact how your hair ages while supporting your overall well-being.
Explore safe haircare and coloring options. If gray hair affects your confidence, consider natural or semi-permanent dyes that are gentle on hair. Avoid harsh chemical treatments that can weaken hair over time. Choosing plant-based or ammonia-free products can help protect your hair while maintaining your desired look.
Small everyday changes can help support healthy hair growth and potentially slow the progression of gray hair. While genetics play a role, a well-rounded lifestyle can help you maintain your hair vitality for longer.
If you have questions about your hair, including hair loss or other changes, take our free online hair quiz to start exploring answers and solutions.
Hims & Hers has strict sourcing guidelines to ensure our content is accurate and current. We rely on peer-reviewed studies, academic research institutions, and medical associations. We strive to use primary sources and refrain from using tertiary references. See a mistake? Let us know at [email protected]!