CLAIM:
Premature greying of hair is linked to diet, with vegetarians being more prone to early greying due to vitamin B12 deficiency that affects melanin production and hair pigmentation.
FACT:
False. While low vitamin B12 levels have been associated with premature greying of hair, there is no conclusive evidence that vegetarians turn grey earlier than non-vegetarians. Experts and studies indicate that genetics, thyroid disorders, stress, and overall nutritional balance play a much larger role, with diet contributing only marginally when deficiencies exist.
In a viral Instagram reel posted by fitness coach and influencer Priyank Mehta, who has around 1 million followers, links premature greying of hair to diet, specifically vegetarianism. The reel, which has clocked 523,000 views, 6,684 likes, and over 11,400 shares, unfolds as a casual conversation between Mehta and a woman.
The clip opens with Mehta teasing the woman about her greying hair. “Babe, you’re a vegetarian, right? That’s why you got grey hair,” he says. She immediately pushes back, calling the claim “nonsense.” Mehta then launches into an explanation, telling her that hair colour comes from melanin and that producing melanin requires oxygen and rapid cell repair.
As the conversation continues, Mehta links this process to vitamin B12, explaining that B12 helps in the formation of red blood cells, which carry oxygen needed for cell regeneration. “B12 absorption is very low. That’s why deficiency is common,” he says, adding that vegetarians are especially vulnerable. When the woman asks whether she should start eating non-vegetarian food, Mehta advises against it, instead suggesting blood tests, supplements, or even methylcobalamin injections, if needed.
The reel ends on a reassuring note, with the woman joking, “So I’m not old, I’m deficient,” reinforcing the idea that premature greying among vegetarians is primarily a nutritional issue rather than a natural ageing process.
Does hair turn white earlier in vegetarians than in non-vegetarians?
There is some evidence suggesting an association between low vitamin B12 levels and premature greying of hair, though this does not automatically mean that vegetarian diets directly cause early greying.
Several studies have noted that people with premature greying tend to have lower serum vitamin B12 levels, and vegetarians, as a group, are known to be at a higher risk of B12 deficiency due to limited dietary sources. However, the relationship appears to be associational rather than causal, with genetics and other health factors playing a significant role.
A study from India, conducted at an urban dermatology clinic in Gurugram, examined 71 cases of premature canities - defined as greying noticed before the age of 25. The patients, seen between September 2012 and September 2015, had already undergone screening for anaemia, thyroid disorders, fasting blood glucose, and vitamin B12 levels at the time of consultation.
The study found that the mean age of onset of greying was just 10.2 years, with cases reported as early as five years of age. Nearly 90% of patients had a positive family history, pointing strongly toward a genetic component. While the temporal and frontal regions of the scalp were most commonly affected, laboratory findings showed that “Hypovitaminosis B12 and hypothyroidism showed significant association with the disorder, whereas anaemia, serum ferritin, and fasting blood glucose did not.”
The authors concluded that “a strong family history, vitamin B12 deficiency, and hypothyroidism are strongly associated with premature hair greying,” while also emphasising the need for larger case-control studies to clarify the role of nutritional and metabolic factors.
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Evidence of widespread B12 deficiency, particularly among vegetarians, comes from a 2015 observational study involving 84 IT professionals who underwent routine health screening. The study found that 33.3% of participants were vitamin B12 deficient, including individuals who were otherwise asymptomatic.
Importantly, the prevalence of B12 deficiency was significantly higher among vegetarians (47.5%) compared to non-vegetarians (20.45%). The study also noted that chronic use of medications such as proton pump inhibitors and metformin further increased the risk of deficiency. While this research did not examine hair greying directly, it reinforced the idea that vegetarian diets can be a risk factor for low B12 levels, a nutrient linked in other studies to hair pigmentation.
A more direct attempt to link diet preference with premature greying came from a 2018 cross-sectional study involving 1,192 young adults aged 18–20 years. About 31.6% of participants had premature greying. The researchers reported that “vegetarian diet preference, atopy history, and family history of PHG were significantly higher in subjects with PHG.”
However, the study also found that male gender, alcohol consumption, BMI, and paternal history of greying were stronger predictors of severity. While the authors described their work as “the first study reporting a relationship between PHG and diet,” they stopped short of establishing causation, instead suggesting that lifestyle modifications may reduce risk or severity.
More recent findings, however, paint a more nuanced picture. A 2023 cross-sectional study conducted among 295 medical students in western Rajasthan found a high prevalence of premature greying (41 per cent) but did not find a significant association between diet type (vegetarian vs non-vegetarian) and PHG. Instead, the study highlighted factors such as family history, irregular eating habits, reduced fruit consumption, stress, and possible oxidative damage as more relevant contributors.
The authors noted that while some earlier studies suggested a link between vegetarian diets and premature greying, “in the current study, no significant difference was found between diet types,” echoing findings from other international studies. They hypothesised that irregular meals and low antioxidant intake, rather than diet preference alone, may increase oxidative stress and contribute to early greying.
What experts say?
Dr Rashmi Sarkar, Director-Professor in the Department of Dermatology at Lady Hardinge Medical College and Hospital, New Delhi, said there is insufficient scientific evidence to support the claim that vegetarians are more likely to develop premature greying of hair. “There isn’t enough evidence to say that vegetarian diets, by themselves, cause early greying,” she said, adding that a well-balanced vegetarian diet in India can provide all essential nutrients. “If a vegetarian diet includes cereals, legumes, vegetables, fruits, and adequate proteins, there should not be a risk of vitamin or mineral deficiencies.”
Dr Sarkar explained that nutritional deficiencies are not exclusive to vegetarians and can occur in anyone, depending on dietary balance. “It can happen to anybody with any kind of mineral or vitamin deficiency. It’s not just about being vegetarian,” she noted.
She also emphasised that diet is only one of many factors influencing hair greying.
“Greying of hair is not just dependent on diet; it is just one aspect,” she said. According to her, genetics play a major role, while other contributors may include thyroid disorders and stress.
“So it’s not unidirectional that it’s only about diet,” Dr Sarkar said, describing diet as “a very small additive role” in the overall process. The key, she stressed, is maintaining a nutritionally complete diet regardless of dietary preference. “The message is to follow a well-balanced diet that contains all essential elements.”
She added that if a deficiency is suspected, it should be identified and corrected, not just to address hair greying, but for overall health. “Correcting deficiencies is important for many metabolic functions, not just for hair,” she said.
This story is done in collaboration with First Check, which is the health journalism vertical of DataLEADS.