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Learn why hair turns gray, the role hydrogen peroxide plays, and what dietary and lifestyle choices you can make to delay it.

Read on to discover 24 things you can do to slow down your hair turning gray.

I wrote this post because there was little information on the internet about how to solve graying hair, and what was available didn’t seem to be supported by science.  Almost all of the information is gleaned from more than a hundred scientific papers.

Genetics can play a significant role in the graying of your hair. The genes IRF4 and BCL2, both play a significant role [R1, R2].

Go to SelfDecode to learn how you can have your own genetic make-up tested for hair graying susceptibility.

The Cause of Graying Hair: Hydrogen Peroxide

Whitening of the hair is a result of increased levels of hydrogen peroxide, which can bleach the hair from the inside out. Hair cells in people of all ages produce some hydrogen peroxide. But in young people, it’s quickly broken down into its harmless elements of hydrogen and oxygen. With advancing age, hydrogen peroxide is broken down less and builds up in larger amounts in the hair follicle and ultimately inhibits the synthesis of the color pigment melanin. Increasing hydrogen peroxide clearance or breakdown should delay hair whitening.

Another enzyme, Methionine Sulfoxide Reductase A and B (MSR A and B), normally helps hair follicles repair the damage caused by hydrogen peroxide. But as we age, the levels of these enzymes also decline, and they can’t do as much damage control. The combination of higher levels of hydrogen peroxide and lower levels of MSR A and B make it harder for the body to produce enough of another enzyme, tyrosinase, which facilitates melanin’s transfer to the hair shaft (Melanin gives the hair its color).

The Causes of Excess Hydrogen Peroxide

According to recent scientific studies, low levels of catalase may play a role in the graying process of human hair, since catalase breaks down hydrogen peroxide. If catalase levels decline, hydrogen peroxide will increase and accumulate at an accelerated clip.

Glutathione peroxidase may also play a role in the graying process because it converts hydrogen peroxide into the water in the body.  So increasing glutathione peroxidase may be another mechanism to decrease hydrogen peroxide.

Elevated homocysteine may accelerate graying hair because it has been suggested to directly generate hydrogen peroxide (H2O2).  Decreasing homocysteine, it seems, should decrease hydrogen peroxide. (Homocysteine is a risk factor for and likely contributory cause of heart disease.)

Xanthine oxidase is an enzyme that can produce hydrogen peroxide.  Inhibiting this enzyme should decrease hydrogen peroxide.  (This therapy is used for gout to decrease uric acid).

It may also be the case that certain substances can protect the damage done by hydrogen peroxide.

Catalase has applicability to other diseases.  Low catalase may be a causal factor in diseases such as diabetes, schizophrenia, and atherosclerosis.  Hydrogen peroxide has been found to damage pancreatic β-cells and cause insulin resistance and removal of it has been shown to increase insulin signaling.

Overexpression of catalase may also increase lifespan.

In Summary: The 5 Mechanism’s To Prevent Graying Hair

So there are 5 possible  mechanisms by which you can block/clear hydrogen peroxide and delay graying hair.  These are:

  1. Increasing catalase,
  2. Increasing glutathione peroxidase,
  3. Lowering homocysteine,
  4. Using a xanthine oxidase inhibitor,
  5. Directly scavenging hydrogen peroxide,

Superoxide dismutase (SOD) converts more harmful free radicals the less harmful reactant, hydrogen peroxide.  If you have too much SOD and too little glutathione peroxidase (GPx) and Catalase then that will explain the issue.

Diet And Lifestyle to Delay Graying Hair

Now that we know graying hair comes from H2O2 as a result of low catalase, the question is why people have low catalase.

Inflammation is a significant cause of this, as TNF and IL-1b decrease Catalase (R, R2).  So make sure to read those posts about how to decrease inflammation.

Graying hair isn’t life threatening, so it doesn’t cause for drastic action.  While there’s a lot of things that can be done – much more than listed here – I delineated the most important and sensible solutions that can delay graying hair.  These solutions offer the most bang for your buck.  They are:

  1. Exercising. I like to use a Pull-up bar and a Push-up bar.
  2. Eating well.
  3. Eating lots of vegetables- especially leafy greens and whole grains.
  4. Eating fish and egg yolks in moderation – 2 yolks a day.
  5. Eating foods such as flax, sesame, white mushrooms, sweet potatoes, preferably 85% dark chocolate, raw honey (in moderation), tempeh, olives/olive oil, Fenugreek, Ceylon Cinnamon, turmeric, ginger and likely many other spices.  Eating less red meat. (obviously follow lectin avoidance diet if lectin sensitive).
  6. Staying away from excessive alcohol, excessive sun, and toxins – especially heavy metals.
  7. Stopping to smoke. Smoking causes serious oxidative stress.
  8. Getting adequate sleep and Stress Management (Full Catastrophe Living) through mindfulness, breathing exercises, yoga, and meditation.
  9. Drinking Tea (jasmine, matcha, peony) and/or kombucha.

All of these actions increase Glutathione peroxidase and Catalase.

Exercise is probably the most effective way of increasing catalase and glutathione peroxidase (we want these).

Eating lots of vegetables may also be helpful since many raise catalase and glutathione peroxidase.  Unless you’re into popping lots of pills or taking lots of herbs, there’s no way around this one. Mushrooms, dark chocolate/cocoa and some fruits can be beneficial as well.  Vegetables also have phenolics which inhibit xanthine oxidase.

Eating whole grains and seeds like sesame can inhibit xanthine oxidase because of the phytate.

Stress and sleep deprivation lead to whitening of hair by decreasing catalase.  Astragalus is an effective method for preventing a stress-induced decrease in catalase, in addition to mindfulness, breathing exercises, yoga, and meditation.

Heavy metals like mercury and lead can also decrease catalase.  Excess iron can do the same, which can be obtained by iron-rich foods like red meat.

Excess alcohol decreases catalase.  In moderation, there might be a compensatory response which would prove beneficial.  I’d say one beer or equivalent alcohol consumption would be considered moderation and shouldn’t be of concern.

Smokers were found to be four times more likely to begin graying prematurely.

UVA from the sun decreases catalase.  Make sure to get adequate sun, though.  30-60 min is adequate.

Helpful Supplements:

  1. Rooibos tea -drinking it and putting it on your hair.
  2. Putting Catalase directly on your hair
  3. Putting brewed Tea directly on your hair, mixed with oil so that your hair doesn’t become too dry (R).
  4. Avocado oil or extra virgin olive oil (R) topically.
  5. Black Cumin Seed Oil (R)
  6. Chyawanprash – a traditional remedy for graying hair.
  7. Hydroxytyrosol (R)
  8. Grape Seed Extract
  9. Ceylon Cinnamon (R)
  10. Stabilized R-Lipoic Acid with meal (R)
  11. Fo-Ti – a traditional remedy for graying hair.
  12. Gynostemma (R)
  13. Curcumin (R)
  14. Zinc(R)
  15. Magnesium (R)

All of these substances affect the body in multiple positive ways.  How much you take of each depends on multiple factors, so I can’t give recommendations.

Rooibos, lipoic acid, astragalus, tea, Ceylon Cinnamon, cocoa and ginger increase catalase and glutathione peroxidase and also inhibit xanthine oxidase.  Tea, astragalus, and lipoic acid also scavenge hydrogen peroxide directly.

Many herbs and plants can increase catalase and glutathione peroxidase.  Most herbs that are effective for catalase are also effective for glutathione peroxidase.

Melatonin inhibits GPx, but insignificantly catalase (R).

The following substances have been found to increase catalase: Crimini mushrooms, Sweet potatoes, Chayawanprash or Amla, Raw Honey, Ceylon Cinnamon, Cocoa, Tea, Fish Oil, Kombucha/ACV, Flax, Tulsi, Fenugreek, Ginseng, Rooibos, Soy, Grape seed extract, Milk thistle, Resveratrol, Astragalus, Rehmannia, Curcumin, Reishi,  RLA, Coq10, Bitter Melon, Gynostemma, OLE, Dan Shen, Ashwagandha, Bacopa, Gotu Kola, Rhodiola, Berberine, Carnitine, Ginger.

You can scavenge hydrogen peroxide directly with lipoic acid and cysteine.  Cysteine is found in eggs and sesame in high concentrations, as well as in many other foods.  We may not have enough since the world we live in might place a higher burden on cysteine to detox toxins.  NAC is a supplement that can increase cysteine.  Lipoic acid would need to be supplemented in pill form for this purpose.  My guess is garlic would also be useful for because of its thiols.

You can lower homocysteine with B-6, B-12, and folic acid.

Avocado oil can be used topically to increase catalase.   Amla oil can also be used topically and is used traditionally for this purpose.

Fo-ti is a traditional remedy for graying hair, but I haven’t seen any science behind it.  I’m slightly concerned about its potential liver toxicity.  I know herbal hype when I see it, but this doesn’t seem to be hyped.  I’d wager that it works, but that’s just faith.  I’d use it as a type of panic button in case my other methods don’t work.


These are all extremely safe (with the exception of fo-ti). I have tried everything I have listed here at much higher doses.

Health Tools I Wish I Had When I Was Sick

At SelfHacked, it’s our goal to offer our readers all the tools possible to get optimally healthy. When I was struggling with chronic health issues I felt stuck because I didn’t have any tools to help me get better. I had to spend literally thousands of hours trying to read through studies on pubmed to figure out how the body worked and how to fix it.

That’s why I decided to create tools that will help others cut down the guesswork:

  • Lab Test Analyzer – a software tool that will analyze your labs and tell you what the optimal values are for each marker — as well as provide you with actionable tips and personalized health and lifestyle recommendations to help you get there.
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  • SelfHacked Secrets – an ebook where we examine and explain the biggest overlooked environmental factors that cause disease. This ebook is a great place to start your journey if you want to learn the essential steps to optimizing your health.
  • SelfHacked Elimination Diet course – a video course that will help you figure out which diet works best for you
  • Selfhacked Inflammation course – a video course on inflammation and how to bring it down
  • Biohacking insomnia – an ebook on how to get great sleep
  • Lectin Avoidance Cookbook – an e-cookbook for people with food sensitivities
  • BrainGauge – a device that detects subtle brain changes and allows you to test what’s working for you
  • SelfHacked VIP – an area where you can ask me (Joe) questions about health topics

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1 Star2 Stars3 Stars4 Stars5 Stars (24 votes, average: 5.00 out of 5)


  • Trav

    Do you eat the egg yolks raw?

  • Another Person

    So… What if I want to trigger graying at a young age? I’ve always found gray hair really pretty and would love to have it myself while I still have the youth to grow a full head of it.

  • carol close

    I noticed your comment on fo-ti and liver toxicity and I agree with you. FYI- An electronic search was performed by searching several databases: PubMed (Medline), Highwire, HerbMed, Google Scholar, Scopus, Cochrane Database of Systematic Reviews and Cochrane Library using key terms including, “PMT,” “He shou wu,” “Shou-Wu-Pian,” “Shen-Min,” “Fo-Ti,” and “clinical study,” “humans,” “patients,” “case report,” “hepatotoxicity” to identify English-language publications (case reports, case series, prospective study and clinical review articles) and abstracts published regarding Polygonum multiflorum (fo-ti) and/or its compounds. They showed 7 articles relevant to clinical pharmacodynamics and pharmacokinetics analysis, 2 to anti-inflammatory effect, 2 for dyslipidemia treatment, 2 relevant to sleep disorders, 3 for neurodegenerative diseases and 52 patients with hepatotoxicity due to Polygonum multiflorum (fo-ti) ingestion. The clinical presentation and severity of Polygonum multiflorum can be highly variable, ranging from mild hepatitis to acute hepatitis failure requiring transplantation. Processing reduces toxicity. The genotype and the allelic frequencies of CYP1A2 were evaluated in Chinese patients with acute liver injury induced by Polygonum multiflorum in order to investigate CYP1A2 allele polymorphism association with the hepatotoxicity from Polygonum multiflorum. The findings revealed that the frequency of the CYP1A2 * 1C mutation in Chinese patients with Polygonum multiflorum-induced acute liver injury differed significantly from that in healthy Chinese people, indicating that CYP1A2 * 1C is probably related to metabolism of Polygonum multiflorum, which is, followed by acute liver injury. Moreover, despite the structural similarity and/or identical molecular weight of various herbal constituents, emodin (a constituent of Polygonum multflorum) significant inhibited CYP3A4/5 activity. Considering Polygonum multiflorum and/or its constituents as relative toxic compound, potential drug-herb/herb-herb interactions based on cytochrome P450 and P-glycoprotein should be taken into account when using this herbal medicine in the clinic. “Review of clinical studies of Polygonum multiflorum Thunb. and its isolated bioactive compounds”

  • Rohit Sahdev

    What about copper deficiency?

  • Whole Food Plant Based

    Great article! Does water quality that we wash our hair in daily such as the chlorine content and hard vs soft cause white hair? By becoming vegan I seem to have slowed down the onset of white hair but before this I only ever had occasional copper hairs accompany my normal jet black hair.

  • Marie

    Washed my graying hair with rooibos tea [two times a week]. After 2 weeks I already noticed massive improvements ! Makes this person very happy …

  • Dana

    Excellent information, and current with research results.
    Personally, have utilized Ubiquinol, which is the reduced form of CoQ10, and Glutathione.
    Noticeable difference in energy levels, as well as overall happiness levels.
    This is coming from the skeptic of all skeptics, and have used these for years. Truly, sleep is, in my opinion….the master key here.
    Wishing you all health and wellness!

  • Ed

    Out of your list the only healthy thing was vegetables.

  • eellison


  • Dreg navarro

    Nice posts

  • Chiquitabanana

    So why does it not turn the hair orange like topical h2o2?

  • christy kennedy

    Fascinating connections, thank you. But when you say “You can lower homocysteine with B-6, B-12, and folic acid” people should know that elevated homocysteine is often a result of a common genetic variant of the MTHFR enzyme which reduces one’s ability to convert and utilize B9, causing problems and deficiencies with the folate cycle and elsewhere from there. Premature graying of hair is one of the visible signs of this disorder and people with these variants have to take individualized supplements (depends on two, major and then lesser, associated variants—and supplements are specific forms of already converted or methylated B9, B12 and precursors). AND, folic acid, a synthetic version of B9 added to many processed and “fortified” foods should be avoided. While you need more folates because you have a MTHFR variant, you also have a harder time utilizing the synthetic form and that causes even more trouble.

  • yung yung

    Bcaa and black grains and wheat cereals, et vegetable…fish, poultry, fowl and beef may also help us all overcome the deficiency of greying hair as well as plenty water exercise…if we are relatively healthy peoples.

  • Lynn D

    Would increasing catalase also lead to weight loss? SOmeone told me to eat a more anabolic diet to increase weight . Would be nice not to have so much silver hair. Actually would be nice to not loose so much (since child born 20yrs ago) as brakes vacum cleaner (biotin and B5 helps reduce for me)

  • sara


    what about wheatgrass?

  • Inalienably Right

    Bless you – this is superb research and so needed! Hope you can make it a book for the mass-market. We need all the help we can get!

  • aribadabar

    You mention that the Fo-Ti differs greatly from brand to brand.
    Which is the Fo-Ti brand that you are comfortable with?


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