Vitamin Deficiencies That Cause Gray Hair

Rather than trying to avoid the gray hairs by using color from a bottle, look to your diet. Those who are deficient in some vitamins can find their hair turning gray sooner than they had ever anticipated or wanted. These vitamins are found in foods you should already be eating, so start stocking your refrigerator and pantry.

Vitamin B6

If you choose, you can also increase your intake of vitamin B6 by taking 1.6 mg daily. Make sure to get sufficient quantities of this vitamin from natural sources: Look for cereals that contain high amounts of whole grains, eat five servings daily of vegetables rich in B6 and add brewer’s yeast--also high in B6--to your food 4. The vegetables rich in B6 include:

  • spinach
  • avocado
  • asparagus
  • potatoes
  • peas
  • cauliflower
  • red bell pepper
  • broccoli
  • carrots
  • according to


The foods containing higher amounts of biotin include:

  • liver
  • egg yolks
  • brewer’s yeast
  • rice
  • liver
  • whole grains
  • milk
  • according to the World of Hair website

Biotin helps to produce keratin, which helps to prevent graying hair and hair loss. Take 150 to 300 mg biotin daily.

Pantothenic Acid--Vitamin B5

Pantothenic acid, vitamin B5, helps to prevent graying hair, according to the World of Hair website. It's found in organ meats, egg yolks, brewer’s yeast and whole grain cereals; take 4 to 7 mg daily.

Because egg yolks and organ meats are high in cholesterol, you should look for natural sources of your B vitamins from other foods, according to the East Asia Medical website 13. For this reason, concentrate on whole grain foods, brewer’s yeast, milk and rice.