You have some control over the premature graying of your hair, and you can restore your hair color with nutrition and nutritional supplements. According to Mehmet Oz and Michael Roizen, authors of “YOU: The Owner’s Manual,” you control up to 70 percent of how fast you age by the time you are 50 years old. Talk to your doctor before making dietary changes or taking a new vitamin supplement.
Take 400 to 800 mcg of folic acid, also known as vitamin B-9, every day. Folic acid is an essential nutrient for maintaining healthy methionine levels in your body. Methionine is an amino acid and one of the building blocks needed for healthy hair. Gray hair is a sign of folic acid deficiency. A folic acid supplement will also help restore healthy texture to hair.
Eat natural foods that contain folic acid. Foods rich in folic acid include spinach, broccoli, kale, green beans and cabbage.
Take 25 to 50 mg of para-aminobenzoic acid, also called PABA, daily. According to Huntington College of Health Sciences, your natural hair color usually restores once you correct nutritional deficiencies, particularly PABA deficiencies.
Take a vitamin B-12 supplement daily. According to Dr. Alan Greene, even young people can have gray hair if they have a vitamin B-12 deficiency. People with digestive disorders and anemia may have a problem absorbing vitamin B-12. The dietary reference intake established for vitamin B-12 is 2.4 mcg per day for people over the age of 14.
Eat fortified cereals and animal meats to obtain your vitamin B-12 recommendation. Linus Pauling Institute recommends that those over 50 — and others who lack the ability to absorb vitamin B-12 — eat fortified cereals each day. This ensures a daily intake of 6 to 30 mcg of vitamin B-12, in a form the body readily absorbs. Beef, chicken, pork, trout, clams and oysters are also rich in vitamin B-12.