Early Graying in Young Adults: Causes and Ways to Slow It Down

The main causes of premature graying in young people are primarily genetics, high stress, smoking, and deficiencies in certain nutrients such as iron, zinc, and copper.

Other factors, such as pollution, hormonal imbalances (like thyroid disorders), autoimmune diseases, or the use of harsh hair products, can accelerate the appearance of white hair.

"Sayidaty" guides you in the following lines on the causes of premature graying and ways to slow it down.

Causes of Premature Gray Hair

Several factors can lead to early gray hair, the most notable being:

Stress:

Numerous studies have shown a link between stress and graying, according to Santé Magazine. While more research is needed to fully understand the mechanism, reports suggest that stressful periods in life can influence the amount of gray hair that appears.

Smoking:

Nothing affects both health and appearance more negatively than smoking. Studies indicate a strong connection between smoking and graying before the age of 30. Smokers’ skin tends to wrinkle, and their hair can also show premature aging, as tobacco affects hair follicles.

Certain diseases:

In rare cases, early graying may signal a health problem, such as:

• Autoimmune conditions affecting skin and hair (vitiligo or alopecia areata)

• Thyroid or pituitary gland disorders

• Vitamin B12 deficiency caused by anemia

While these factors are less influential than genetics, if gray hair is not common in your immediate family, it may be wise to consult a doctor and check thyroid function and blood iron levels.

Dermatologists’ Recommendations to Slow Premature Graying

Stress is one of the main causes of early graying.

To slow down the appearance of gray hair at a young age, experts recommend:

• Following a diet rich in vitamins like B5, B12, C, and E, and minerals such as copper, iron, zinc, and silicon. Good sources include eggs, avocado, spinach, and legumes.

• Controlling stress

• Quitting smoking

• Protecting hair from sun exposure

Genetics remains the primary factor.

According to Femme Actuelle, it is important to check for vitamin and mineral deficiencies. Dermatologist Dr. Surgon explains:

“Deficiencies in iron, copper, or vitamin B12, or hypothyroidism, are linked to premature graying. A blood test can detect these deficiencies, and correcting them may restore natural hair color.”

Dr. Surgon adds:

“Studies show that stress may cause early white hair. Conversely, reducing stress can allow hair to regain its natural color.”

Oxidative stress directly affects hair follicle structure, so it should be minimized. Avoid tobacco in all forms and UV exposure, as:

“Smoking and sun exposure cause oxidative stress that damages pigment cells in the hair root, potentially leading to premature graying.”

Some topical antioxidant treatments can also slow the appearance of initial white hairs by stimulating or protecting pigment cells.

Nutrients That Help Combat Gray Hair

A U.S. study published in early 2025 found that people born between 1980 and 2010 tend to experience premature graying, starting in their twenties. The cause is attributed to deficiencies in minerals such as magnesium and copper, which are naturally found in hair (CNews).

Foods that may help delay graying include:

• Egg yolk: Rich in vitamin B5, which helps slow early graying.

• Whole grains: Whole wheat, oats, brown rice, and quinoa contain vitamin B1, which contributes to delaying gray hair.

• Organ meats: Liver, tripe, and kidneys are rich in vitamin B12, beneficial for slowing down graying.

• Seafood: Recommended by many dermatologists as a primary source of copper.

• Avocado: Rich in vitamin E, essential fatty acids, and copper, known to enhance hair pigmentation.