White hair and nutrition

The first white hairs often appear earlier than desired. Among the natural levers for preserving hair health, nutrition plays an important role.

Genetics and aging

While age and genetics remain the main factors in hair whitening, certain nutrients contribute to the proper functioning of the mechanisms involved in hair pigmentation.

Oxidative stress and hair

"Hair whitening is particularly associated with oxidative stress, which progressively affects melanocytes, the cells responsible for its pigmentation," explains naturopath Mary Capelle, whose nutrition and hair care advice attracts a large community on Instagram.

Stress and health

Psychological stress is also one of the factors studied in the premature appearance of white hair. Insufficient sleep, chronic stress, an unbalanced diet or even smoking can harm overall health and that of hair follicles.

Nutritional deficiencies

Certain nutritional deficiencies, particularly in vitamin B12, vitamin D, copper, iron or folates (vitamin B9), have been associated with premature whitening of hair.

Diet and hair health

While it is impossible to act on one's genetics or stop hair aging, a varied and balanced diet, sufficiently rich in proteins, essential fatty acids, vitamins and minerals, contributes to meeting the body's needs.

Omega-3 and hair

Omega-3 are interesting for their role in regulating the body's inflammatory processes. Mary Capelle recommends regularly preferring small fatty fish, such as sardines and mackerel, as well as walnuts, chia seeds and flax seeds.

Proteins for hair

Hair is mainly made of keratin, a protein. It is therefore essential to ensure sufficient protein intake by varying the sources: fish, shellfish, legumes, lentils, chickpeas, quinoa, seeds and nuts.

Copper and pigmentation

Copper is a trace element particularly interesting when considering hair pigmentation. It contributes to normal hair pigmentation and is found notably in cashews, walnuts, almonds, sesame seeds, legumes, mushrooms, cocoa and certain shellfish.

Antioxidants and hair

Oxidative stress is part of the mechanisms studied in the aging of the hair follicle and the progressive loss of pigmentation. This is another reason to include colorful plants in one's daily diet.

Vitamins and minerals

Certain nutritional deficiencies have been associated with the premature appearance of white hair. However, taking iron or vitamin B12 without specific indication is not necessarily useful and can even present risks in some cases.

Dietary supplements

Some formulas have been specifically designed around hair pigmentation. The Grey Hair Formula from SuperSmart, for example, combines copper, zinc, biotin, methionine, cysteine, catalase and various plant extracts.

Medical advice

If a deficiency is confirmed by a medical check-up, it can be corrected in a targeted manner. It is better to avoid accumulating several complexes that already contain zinc, copper or biotin to prevent excessive intake and potential interactions.