Understanding Gray Hair
Gray hair occurs when melanin production decreases in the hair follicles. Melanin is the pigment that gives hair its natural color. Lower levels of melanin lead to gray, white, and silver locks appearing.
When Does Graying Begin?
Most Caucasians begin sprouting some gray hairs in their mid-30s. Those with darker complexions may start closer to 40. Graying is largely genetic, but factors like stress and poor diet may accelerate the timeline.
Causes of Premature Graying
While aging is the top reason for graying hair, other contributors to premature gray include:
- Oxidative stress
- Vitamin B12 deficiency
- Hypothyroidism
- Smoking
- Autoimmune disorders
Alpha Lipoic Acid for Gray Hair
Alpha lipoic acid (ALA) is an antioxidant compound often promoted for slowing the graying process. But does it work?
What Is Alpha Lipoic Acid?
ALA is made in small amounts in the body and found in plant and animal foods. Supplements can provide concentrated doses. ALA's antioxidant properties help neutralize free radicals that damage hair follicles and skin.
Evidence for Effectiveness
Research on using ALA supplements to reverse graying is limited, but shows promising results:
- In one study, 44% saw some hair darkening after 4-8 months taking ALA.
- It supports melanocyte function to restore pigment production.
- Combined with other antioxidants like vitamin C, effects may be greater.
Using Alpha Lipoic Acid Supplements
The most common ALA supplement dosage for hair health is 50-100 mg taken 1-2 times daily. Improved pigmentation may take 2+ months. Select R-ALA as the more biologically active form.
Vitamins That Prevent Graying
Getting ample vitamins from dietary sources or supplements bolsters hair follicles against aging. Key vitamins for reducing grays include:
Vitamin B12
Vitamin B12 deficiency has a direct link to loss of hair color. Food sources include meat, eggs, and dairy. Older adults make less intrinsic factor needed to absorb B12 from foods, so supplementation around 1000 mcg/day may support hair pigment.
Folate
Folate or vitamin B9 works together with B12 and vitamin C in pathways crucial for melanin synthesis. Adults need 400 mcg of folate daily from veggies, Citrus fruits, beans and lentils. Folic acid is the synthetic form contained in supplements.
Vitamin D
Research shows lower vitamin D levels correlate with more gray hair. Getting sufficient vitamin D activates genes related to melanogenesis. Mushrooms, fatty fish, eggs and cod liver oil provide vitamin D in addition to moderate sun exposure and 400-1000 IU supplemental doses.
Vitamin B5 (Pantothenic Acid)
In studies, gray hair reversed partially or completely when pantothenic acid was consumed daily in high doses like 400-500 mg for people under 200 pounds. Yogurt, broccoli, avocado and chicken contain ample amounts of vitamin B5 as well.
Vitamin B6
Vitamin B6 benefits include stimulating melanin production via involvement in the melanin biosynthesis pathway. Hair benefits are seen with just 2-50 mg daily. Vitamin B6 is plentiful in tuna, chicken breast, potatoes, banana, spinach and turkey.
Catalase & Vitamin C
Catalase enzyme activity reduces as we age, building up hydrogen peroxide that blocks melanin synthesis and causes hair graying. Vitamin C supplements can help clear hydrogen peroxide and increase catalase levels for pigment production in graying mouse models.
Minerals That Reverse Gray Hair
Key minerals to supplement for fighting premature graying include:
Zinc
Zinc supports enzymatic reactions involved in melanin production and acts to condition hair follicles. Oysters offer more zinc than any other food. You can also up your intake with spinach, beef, beans, yogurt, oats, nuts and seeds.
Copper
Copper is an essential cofactor for tyrosinase, the rate-limiting enzyme in melanin synthesis. Food sources include beef liver, oysters, shiitake mushrooms, cashews, lentils, spirulina and cocoa powder. Most only need 2-3 mg copper daily to meet needs.
Iron
Low iron (common in women) slows a key step in melanin formation. Boost consumption via spinach, liver, lentils, pumpkin seeds, beef and quinoa. Pair with vitamin C for better absorption.
Selenium
In studies with mice, selenium supplementation enhances anti-oxidant protection to reduce hydrogen peroxide levels leading to graying. Brazil nuts, eggs, tuna, shellfish, legumes, mushrooms and seeds are high in selenium.
Other Remedies for Fighting Gray Hair
Stress Management
Chronic stress generates free radicals that deplete melanocyte function over time. Adaptogens like ginseng, meditation, exercise, massage and sufficient sleep help combat graying related to lifestyle stress.
Quit Smoking
Stopping smoking prevents influx of hydrogen peroxide and helps nurture healthier hair follicles able to produce pigment.
Scalp Massage
Use fingertips to gently massage oils like coconut, castor, olive and amla into the scalp to boost circulation and antioxidant protection around each strand.
Rinse Hair in Cold Water
Cold water makes hair shafts contract and follicles close in ways that may limit leaching of enzymes crucial for melanogenesis. Rinsing hair in cool water after shampooing aims to lock in pigment enzymes better.
Natural Hair Dyes
While not reversing graying, herbal hair rinses with ingredients like black tea, sage, rosemary and walnut shells can help mask existing gray strands by depositing temporary color each wash.
When to See Your Doctor
Ruling out any underlying conditions is smart if new grays seem to occur suddenly or before age 30. See your doctor to check thyroid levels, vitamin deficiencies, autoimmune disorders and rule out other causes.
Additionally seek medical advice about the safety of taking high dose vitamin, mineral or antioxidant supplements long term.
The Takeaway
Reversing gray hair naturally is possible for some through antioxidant supplementation, vitamins, minerals, scalp care and leading a low-stress lifestyle. Consistency is key when trying to repigment stubborn grays. Work with your doctor to identify any nutritional imbalances or health conditions contributing to premature graying as well.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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