It used to be something our parents noticed in their forties or fifties, but now, grey hair in one's twenties is increasingly common. Dermatologists across India report a steady rise in premature hair greying, also known as canities. While genetics play a major role, lifestyle habits are fast becoming key contributors. Urban stress, sleep deprivation, pollution exposure, smoking, and dietary deficiencies can all accelerate oxidative stress, damaging hair follicles and disrupting melanin production - thereby leading to premature greying and even hair loss.
Recent studies suggest that chronic oxidative damage in the scalp affects the melanocytes, the pigment-producing cells that give hair its colour. When these cells slow down or die, new hair grows white or grey. Nutritional imbalances, particularly low vitamin B12, iron, and copper levels, have also been linked to early greying.
In India, where stress levels and pollution exposure are among the highest globally, dermatologists say the trend reflects more than vanity. It's an early marker of cellular ageing. Here's what science says about why hair turns grey too soon, and what you can do to delay it.
What's Behind Premature Hair Greying?
Here are some of the most well-known causes of hair greying:
1. Genetics: The strongest predictor
If your parents or grandparents turned grey young, chances are you will too. Studies in Nature Communications (2016) identified the gene IRF4, linked to melanin regulation and hair pigmentation. Genetic predisposition determines when your melanocytes begin to decline, setting the clock for greying.
2. Stress and oxidative damage
Chronic stress raises cortisol levels, which can disrupt hair growth and pigment production. A 2021 Nature study from Harvard University found that stress activates the sympathetic nervous system, depleting melanocyte stem cells in hair follicles. This process can make hair lose pigment faster, a biological reason behind the saying "stress turns your hair grey."
3. Nutrient deficiencies
Low levels of vitamins and minerals, especially vitamin B12, vitamin D3, copper, zinc, and iron, can trigger early greying. A study published in the International Journal of Trichology (2018) found that individuals with premature greying had significantly lower levels of B12 and ferritin compared to controls. Vegetarians or those with malabsorption conditions like celiac disease are at higher risk.
4. Smoking and air pollution
Smoking generates free radicals that damage hair follicle DNA. Research in BMJ (2013) showed smokers were 2.5 times more likely to experience premature greying than non-smokers. Urban air pollution adds to the oxidative load, especially with exposure to particulate matter (PM2.5), which can trigger scalp inflammation and pigment loss.
5. Sleep deprivation and poor lifestyle habits
Modern 24/7 routines, late nights, irregular meals, and high caffeine, disrupt hormonal balance and reduce antioxidant defences. This accelerates oxidative damage across tissues, including hair follicles. According to a Frontiers in Aging (2023) review, insufficient restorative sleep correlates with faster biological ageing, visible in skin and hair.
6. Thyroid and autoimmune conditions
Premature greying can sometimes signal underlying medical issues. Hypothyroidism, vitiligo, or pernicious anaemia affect melanin synthesis. Dermatologists recommend checking thyroid and B12 levels in patients showing grey hair before 25.
How To Slow Down Or Reverse Early Greying
Here are some ways health experts recommend for premature hair greying. It is always recommended that you see a dermatologist before taking any steps so that your overall health is safeguarded.
1. Correct nutritional deficiencies
Add foods rich in B vitamins, iron, zinc, copper, and antioxidants, such as leafy greens, lentils, nuts, eggs, and whole grains. Supplements may be prescribed after testing for deficiencies. A balanced, antioxidant-rich diet helps neutralize free radicals and supports melanin activity.
2. Manage stress effectively
Incorporate yoga, mindfulness, or simple breathing exercises into your daily routine. Regular physical activity improves circulation and reduces oxidative load. Studies from the Indian Journal of Psychiatry (2021) suggest stress-reduction interventions can positively impact biological ageing markers.
3. Prioritize sleep and hydration
Aim for 7-8 hours of quality sleep and maintain proper hydration. Sleep is when your body repairs oxidative damage and restores hormonal equilibrium, both critical for hair health.
4. Quit smoking and minimize pollution exposure
Avoid tobacco in all forms and use scalp-protective measures when outdoors, like covering your hair or using antioxidant serums. Some dermatologists recommend gentle cleansing and scalp detox masks to remove pollutant residues.
5. Try topical antioxidants and mild haircare
Products containing ingredients like catalase, copper peptides, vitamin E, and niacinamide can help reduce oxidative stress on the scalp. Avoid frequent chemical treatments, bleaching, or excessive heat styling, which strip hair of essential proteins.
6. Medical interventions under supervision
In some cases, dermatologists prescribe topical melanin stimulants or B12 injections to aid recovery, but evidence remains limited. It's very important to remember that premature greying can be slowed, not fully reversed. Focus on restoring your body's balance as a long-term strategy, with a good doctor's help.
When To See A Doctor
If greying begins before age 25, or is accompanied by excessive hair fall, fatigue, or changes in skin tone, consult a dermatologist or physician. Blood tests for B12, iron, thyroid hormones, and vitamin D can reveal underlying causes. Early detection helps prevent permanent pigment loss.
While premature greying is often blamed on "bad genes" or age, modern science reveals it's as much about oxidative stress and lifestyle choices. Your hair can serve as a visible marker of your body's internal balance. By improving nutrition, managing stress, and avoiding harmful habits, you can help delay, and in some cases partially reverse, premature greying. It's not about vanity alone, but about maintaining your body's resilience against everyday wear and tear.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
