How to slow grey hair naturally with nutrition

Silver foxes and grey nomads – the stigma of going grey isn't what it used to be, but some of us aren't ready to let go of our pigmented locks just yet. Good news: some simple diet and lifestyle changes may help to prevent the onset and progression of greying. 

First, let's bust a common myth:

Stressed out about going grey?

It's a myth that stress causes hair to turn grey, but stress may cause it to fall out. Telogan effluvium is a condition of temporary hair loss that may be triggered by periods of acute or chronic stress. Hair loss from this condition usually occurs at the top of the scalp rather than the sides or front. New hair grows back within months but it may be depigmented and grey like all new hairs growing at that time. As it grows in, the mass of new depigmented hair might give the appearance that stress caused the hair to “turn” grey.

Why does hair go grey? Here’s the science:

Melanin is an umbrella term for pigments that give colour to hair, skin and eyes. The gene involved in greying hair, IRF4, boosts melanin production within hair follicles. When a hair shaft grows, it is initially white.

As it develops in the hair follicle, melanin cells (melanocytes) inject pigment into the white shaft of the hair, giving it either a “dark” or “light” colour. As the number of melanocytes decrease with age, so does the pigmentation of the hair, resulting in grey strands. But other factors may cause greying before our melanocytes have had their time:

Hydrogen peroxide – nature's bleach

Hair cells naturally produce hydrogen peroxide. It's an effective antimicrobial agent, but it's also a potent free radical that may cause all sorts of damage. After hydrogen peroxide has killed off any bad bugs hanging around, it needs to be further metabolised by hair cells, or a build-up might lead to bleaching of the hair follicle – just like the hydrogen peroxide found in a bottle of blonde hair dye. The normal breakdown of hydrogen peroxide produces harmless molecules of hydrogen and oxygen, but this process is slowed with age, and  build-up of hydrogen peroxide may occur. Deep in the follicle, hydrogen peroxide inhibits the effects of melanin on the hair, resulting in hair whitening.

In theory, anything that causes a build-up of hydrogen peroxide in the body may contribute to greying of the hair. These may include;

• Elevated homocysteine levels may accelerate greying as it directly produces hydrogen peroxide.
• Xanthine oxidase is an enzyme that plays a role in breaking down certain compounds in the body and may generate  hydrogen peroxide. 
• Infection of the scalp may cause immune cells to release hydrogen peroxide to destroy the pathogens.

Methionine Sulfoxide Reductases (MSRs) are enzymes that help to repair damage caused by hydrogen peroxide. They also assist in the creation of melanin – obviously, they're great allies against the greys. Unfortunately, MSR enzymes decline as we age. With a combination of failing melanocytes, high hydrogen peroxide and low MSRs, the hair shaft becomes bleached and depigmented. 

Unlocking the grey genetic code

Here's the rub – while we know that hydrogen peroxide and failing melanocytes are some mechanisms behind depigmented hair shafts, it's true that going grey is mostly a predetermined genetic process. In 2016, researchers identified a primary gene involved in the greying of hair – IRF4. This gene is responsible for melanin production and regulation and may switch “off” at an age similar to that of your parents.

Researchers emphasise that genetics aren't the only piece of the puzzle, though – we said it was a mostly predetermined process. Science suggests that there are lifestyle changes that might help to keep your greys at bay.

Breaking down hydrogen peroxide: how to slow grey hair

Hydrogen peroxide is readily broken down into hydrogen and oxygen atoms by many processes within the body. Wondering how to slow greying? Natural therapies may help to boost the two major enzymes that may break it down and protect the hair shaft pigmentation:

Catalase: The primary antioxidant enzyme responsible for the breakdown of hydrogen peroxide throughout the body. Low catalase is caused by inflammation, so keep your inflammation low to improve catalase action, break down hydrogen peroxide, and prevent greying.

Glutathione peroxidase: A potent antioxidant enzyme that is able to break hydrogen peroxide into its component parts. Glutathione relies on other antioxidants like vitamin C, vitamin E and alpha-lipoic acid for its regeneration.

Grey hair remedies: natural therapies to encourage hair pigmentation

Exercise

Both cardiovascular and resistance training increases catalase and glutathione peroxide levels in the body. Plus, anything that increases heart rate and supports cardiovascular health will improve circulation to the scalp, delivering nutrients for the formation and function of melanocytes. Inverted yoga poses and other exercises where your head is lower than your heart may boost the blood flow to the hair follicles.

Eat your greens & grains

Green vegetables and grains are rich in phenolic acids and phytates, chemicals that might inhibit the activity of xanthine oxidase.

They also contain an abundance of essential vitamins, minerals, and anti-inflammatory antioxidants to support catalase and glutathione peroxidase activity. Research has shown that having irregular meals with low vegetable content may be linked to premature greying.

Vitamin B12

Vitamin B12 is an essential nutrient for cell division and synthesis of DNA. Without adequate vitamin B12, melanocytes and the hair shaft itself may become unstable, resulting in greying hair. Keep your levels high with animal-derived proteins and fermented foods like tempeh and miso. Vegans and vegetarians may need to take a high-quality supplement and have their levels checked regularly.

Vitamin D

Like vitamin B12, vitamin D is involved in DNA synthesis and cell division and is important for melanin pigmentation. Talk to a healthcare professional to determine whether vitamin D supplementation rather than sun exposure is appropriate for you. 

Cigarettes & Alcohol

Smokers are four times more likely to suffer from premature greying, and alcohol consumption dramatically uses up available catalase enzymes for its metabolism. Tobacco use causes complications to the circulatory system, resulting in less blood flow to the scalp – without adequate nutrition delivered to the hair follicle, melanocytes struggle to produce pigmented hair shafts.

Too early to go grey?

Premature greying may be caused by serious conditions such as:

• Thyroid diseases
• Rare conditions such as phenylalanine or tyrosine deficiency 
• Anaemia caused by low iron or vitamin B12
• Heart disease – why the two are connected is still unknown, but studies show that grey hair has been linked to an increased risk of heart disease in men, particularly in young smokers.

Speak to your healthcare professional for personalised advice if you are suffering from premature greying.

Related reads:

• Top 10 foods that are good for your skin, hair and nails
• How to look (and feel better about yourself) - no makeup required
• Dermatologist tips on how to reduce the effects of ageing on your skin

References

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