1. Vitamin B12
Vitamin B12 plays a critical role in healthy red blood cell formation and nerve function, but it’s also closely tied to hair pigmentation. When levels are low, the body may struggle to properly support melanocytes, which are the cells responsible for producing hair color, and this can contribute to premature graying. This is especially important for people who experience sudden changes in hair color or increased shedding, as nutrient deficiencies often show up in the hair before other symptoms become obvious.
Small emphasizes that vitamin B12 is a major factor here: “Protein-rich foods such as beef, chicken, salmon, and nutritional yeast are excellent sources of vitamin B12. A B12 deficiency is one of the most common nutritional contributors to premature greying,” he says. “People following plant-based diets are especially vulnerable, as vitamin B12 is not naturally present in plants. While severe deficiency is uncommon, it can lead to megaloblastic anemia, which has been associated with early whitening of hair. If you suspect anemia or experience sudden changes in hair color, consult your healthcare provider.”
2. Copper
Copper may be a trace mineral, but its role in hair color is key. It’s essential for melanin production, meaning it helps give hair its natural pigment. When copper levels are too low, the body may struggle to maintain that pigment, which can hasten the appearance of gray strands even when other nutrients are adequate.
As Small explains, “Nuts, seeds, whole grains, and dark chocolate are rich sources of copper, a trace mineral essential for melanin production. Low copper levels can impair pigment formation and have been linked to increased greying.” Including these foods regularly can help support the biochemical processes that keep hair color vibrant.
3. Vitamin D
Vitamin D is best known for its role in bone health and immune function, but emerging research suggests it may also influence hair aging. Adequate vitamin D levels help regulate the hair growth cycle and support follicle health, which may indirectly affect pigmentation and thickness over time. Because many people spend limited time in direct sunlight, deficiencies are surprisingly common.
“Fatty fish, egg yolks, and UV-exposed mushrooms provide dietary vitamin D, while sunlight helps the body produce it naturally,” Small says. “Unfortunately, consistent sun exposure isn’t always possible depending on climate and lifestyle. Emerging research suggests that low vitamin D levels may be associated with hair thinning and, in some cases, greying—particularly in autoimmune or inflammatory conditions.”
4. Antioxidants
Oxidative stress is one of the biggest enemies of hair pigment. Free radicals—caused by pollution, UV exposure, stress, and poor diet—can damage melanocytes, making it harder for them to produce color consistently. Over time, this damage may show up as graying hair, even in people without strong genetic predispositions.
“Oxidative stress from free radicals can damage melanocytes, reducing their ability to produce pigment,” Small says. “Fresh fruits and leafy greens are rich in antioxidants, as are wild blueberries, red kidney beans, artichokes, dark chocolate, and olive oil. A Mediterranean-style diet rich in these foods helps protect hair from environmental stressors like pollution and UV exposure.” Prioritizing antioxidant-rich foods helps defend hair at the cellular level while also supporting skin, heart, and metabolic health.
5. Not Today, Grey
It’s not a specific food or mineral, but for those who struggle to meet their nutritional needs through diet alone, targeted supplements can help fill in the gaps. Not Today, Grey is formulated with key nutrients linked to pigmentation, making it a convenient option for people looking to support hair color from within.
According to Small, this kind of support can be helpful when paired with healthy habits: “This supplement, which contains ingredients like vitamin D and copper, can help fill nutritional gaps. And don’t underestimate the role of sleep and stress management—chronic stress and poor-quality sleep are both believed to contribute to accelerated greying.” In other words, supplements work best as part of a broader lifestyle approach that includes nourishing foods, abundant sleep, and stress reduction to support hair health long term.