Between Saturdays
This week: what minerals reveal about gray hair, a herbal extract that strengthens hair, how trace minerals connect to oxidative stress, and what supplements really do for hair loss.
Hair often carries more meaning for women than just appearance. Changes in texture, color, or density can quietly reflect what’s happening beneath the surface — from nutrition to hormones to stress. Whether it’s premature graying in your twenties, postpartum shedding, or thinning during perimenopause, these shifts can be early signals of deeper health patterns. This week, I pulled together four studies that explore the links between hair and underlying biology, reminding us that hair health is often a mirror of women’s overall health.
Caught My Eye…
Gray Hair and Mineral Deficiencies
Why does hair lose its pigment and turn gray? Genetics, oxidative stress, and aging all play a role, but researchers are increasingly looking at nutrition as another piece of the puzzle. A meta-analysis of case–control studies found that people with premature graying had lower levels of copper and calcium in their blood compared with controls. Copper is essential for the enzyme that helps produce melanin — the pigment that gives hair its color. Calcium is tied more broadly to follicle signaling and hair structure.
The evidence for iron is mixed. Some studies report it as lower in people with gray hair, while others found higher levels. A separate systematic review pointed to lower vitamin B12 and ferritin (a marker of iron stores) in those with premature graying. What’s important here is that these studies are observational — they show associations, not cause-and-effect. Still, they raise the possibility that nutritional deficiencies may make some people more vulnerable to graying earlier in life. Whether correcting those deficiencies can slow or reverse the process remains an open question.
A Herbal Extract for Hair Strength
Plant extracts are often marketed for hair growth, but few have been tested in rigorous clinical trials. One exception is Gynostemma pentaphyllum, an herb used in traditional East Asian medicine. In a 24-week randomized controlled trial of 100 adults, those who received the extract showed measurable improvements in hair density, thickness, and elasticity compared with placebo. Importantly, no major safety issues were reported.
The findings suggest that bioactive plant compounds can influence the health of the hair shaft itself, possibly through antioxidant or anti-inflammatory pathways. It’s too early to recommend this supplement broadly — one trial isn’t enough to establish effectiveness — but it is a reminder that nutritional and botanical research is slowly moving from anecdote to tested evidence.
Trace Minerals and Oxidative Stress
Hair and skin often act as early warning signs of oxidative stress, the imbalance between free radicals and antioxidant defenses. A 2024 study measured trace minerals in blood and hair samples from older adults and compared them with urinary markers of oxidative stress. One clear pattern emerged: lower zinc in hair correlated with higher oxidative stress.
Zinc plays a central role in antioxidant enzymes that protect cells from DNA and protein damage. When those defenses falter, tissues like hair follicles may be especially vulnerable. While this study does not prove causation, it adds to a growing body of research linking micronutrient sufficiency with resilience against oxidative stress. It also reminds us that hair analysis, often overlooked, can provide clues to systemic health.
Nutritional Supplements and Hair Loss
A systematic review in JAMA Dermatology pulled together 30 clinical trials on nutritional interventions for different types of hair loss. The researchers looked at supplements ranging from vitamins and minerals to herbal extracts and fatty acids. Some combinations — particularly omega-3 and omega-6 fatty acids with antioxidants, as well as zinc — showed measurable benefits in certain groups, improving hair density or slowing shedding. Other popular supplements, however, had little to no consistent effect.
The key message is that nutrition can influence hair biology, but the effects are not universal and not every supplement lives up to the promise. What works for one person may not work for another, depending on genetics, underlying health conditions, and baseline nutrient status. Instead of reaching for quick fixes, it makes more sense to view hair health through the bigger lens of overall diet quality and targeted correction of deficiencies.
Hair tells part of the story of women’s health, but it isn’t the whole picture. Next week, I’ll turn to skin — another surface we often see as cosmetic, but which is deeply tied to nutrition, hormones, and inflammation. Just like hair, skin can act as an early signal of what’s happening inside the body.
Until next Saturday,
Summaya
Detailed Readings
The Role of Vitamins and Minerals in Hair Loss: A Review.
Serum Micronutrient Levels in Premature Canities: A Systematic Review and Meta-analysis
Therapeutic Potential of Gynostemma pentaphyllum Extract for Hair Health Enhancemen