Does mushroom prevent grey hair? Unpacking the nutritional truth

October 7, 2025 •

3 min read

Premature greying of hair is often linked to nutritional deficiencies, with research highlighting the importance of minerals like copper and the vitamin B family. Given this, many are curious about whether adding specific foods, such as mushrooms, to their diet can offer a solution. But does mushroom prevent grey hair? The answer lies in the potent nutrients found within these fungi, which support the body's natural hair pigmentation processes.

Quick Summary

A diet rich in mushrooms can support hair health, but reversing existing grey hair is complex. Certain mushrooms contain nutrients like copper and potent antioxidants that contribute to melanin production and reduce oxidative stress, which both play a role in maintaining hair pigment.

Key Points

Rich in Copper: Mushrooms, especially shiitake and oyster varieties, contain copper, an essential mineral for the enzyme that produces melanin, the pigment responsible for hair colour.
High in Antioxidants: Many mushrooms contain powerful antioxidants, such as ergothioneine and selenium, which protect hair follicles from oxidative stress that causes premature greying.
Supports Stress Management: Adaptogenic mushrooms like Reishi can help manage stress, a known factor that can impact hair pigmentation through oxidative damage.
Provides B Vitamins: Varieties like Maitake and Shiitake are good sources of B vitamins, including B12, which are crucial for healthy hair growth and pigmentation.
Promotes Scalp Circulation: Ingredients in mushrooms like Maitake and Reishi are known to improve blood circulation to the scalp, ensuring hair follicles receive the nutrients they need to thrive.
Part of a Holistic Approach: While not a cure, incorporating mushrooms into a nutrient-rich diet, along with stress reduction and sun protection, can help delay premature greying.
Combats Nutrient Deficiencies: Mushrooms can help correct deficiencies in key minerals that, if left unaddressed, can lead to the premature loss of hair colour.

Understanding the Causes of Hair Greying

Before exploring the role of mushrooms, it's crucial to understand why hair turns grey. The process is primarily driven by genetics, but several nutritional and environmental factors accelerate it. Hair colour is determined by melanin, a pigment produced by specialized cells called melanocytes in the hair follicles. As these cells age or are damaged, they produce less melanin, and the hair loses its colour.

The Nutritional Science of Hair Pigmentation

Nutrient deficiencies are a key contributor to premature greying. The following micronutrients are vital for maintaining hair colour:

Copper: This essential mineral is required for the enzyme tyrosinase, which is involved in melanin production. A deficiency can lead to reduced melanin synthesis and, consequently, premature greying.
Vitamin B12: A deficiency in this vitamin is one of the most common causes of premature hair greying and can lead to a reversal of the condition if supplementation occurs.
Antioxidants: Oxidative stress, caused by an imbalance between free radicals and antioxidants, damages hair follicles and melanocytes. A diet rich in antioxidants can help neutralize these free radicals, protecting hair pigment.

How Mushrooms Support Hair Health and Pigmentation

Mushrooms are a surprising nutritional powerhouse for hair health, containing several compounds that support melanin production and combat the root causes of greying. Their benefits come from their rich profiles of vitamins, minerals, and antioxidants.

A Comparison of Mushrooms for Hair Health


Mushroom Type	Key Nutrients	Role in Hair Health	Specific Benefit for Greying
Shiitake	Copper, Ergothioneine, Vitamin B complex	Promotes circulation, protects against oxidative stress	Provides copper for melanin, powerful antioxidant
Oyster	Copper, Selenium, Beta-glucans	Strengthens hair shaft, reduces inflammation	Delivers copper for pigmentation, protects follicles
Reishi	Antioxidants, Adaptogens	Manages stress, combats inflammation	Reduces oxidative stress that impacts melanocytes
Maitake	Selenium, Zinc, Protein	Supports scalp health, stimulates hair growth	Replenishes micronutrients essential for new hair growth

The Antioxidant Powerhouse: Ergothioneine

Many mushrooms, particularly oyster and shiitake, are rich sources of ergothioneine, a potent amino acid with powerful antioxidant and anti-aging properties. Recent studies have investigated its specific role in hair health.

Combating Oxidative Stress: Ergothioneine protects hair follicles from the oxidative damage caused by free radicals, a key factor in hair ageing and greying.
Enhancing Pigmentation: Research indicates that ergothioneine can increase the activity of tyrosinase, the enzyme responsible for melanin synthesis, and promote pigmentation in hair follicles.
Supporting Cell Proliferation: By regulating cell signaling pathways, ergothioneine helps promote the proliferation of cells involved in hair growth and melanin production.

Integrating Mushrooms into a Hair-Healthy Diet

While eating mushrooms alone won't reverse grey hair caused by genetics, incorporating them into a balanced diet can provide the nutritional support needed to slow down the greying process and maintain overall hair health.

Here are some simple ways to add more mushrooms to your meals:

Sauté them with garlic and olive oil as a side dish.
Add them to stir-fries and pasta dishes.
Blend mushroom powder into your morning smoothies.
Use them as a topping for salads, omelets, and pizzas.
Brew a mushroom tea, especially with varieties like Reishi, to reap their adaptogenic benefits.

A Holistic Approach to Preventing Grey Hair

Nutritional support from foods like mushrooms should be part of a broader strategy for managing hair health. Other lifestyle changes are crucial:

Manage Stress: High stress levels can lead to oxidative damage and impact hair pigmentation. Incorporating relaxation techniques, like meditation or yoga, can help.
Avoid Smoking: Smoking is a known contributor to premature greying and accelerates oxidative stress.
Protect Hair from the Sun: Excessive sun exposure can weaken hair follicles. Wearing a hat or using hair products with UV protection can help.

Conclusion: The Final Word on Mushrooms and Grey Hair

While it's not a magic cure, a diet rich in mushrooms, particularly those high in copper, selenium, and the powerful antioxidant ergothioneine, provides significant support for hair health and pigmentation. They work by combating oxidative stress and supplying essential cofactors for melanin production. This nutritional boost can help slow down the greying process, especially when deficiencies are a contributing factor. By combining mushrooms with a holistic approach that includes stress management and sun protection, you can give your hair the best chance to maintain its natural colour and vitality for longer.

For further reading on the science behind mushrooms and cosmetics, explore this recent publication: Mushrooms Natural Products Cosmetic Weapons as Anti-Hair Loss, Anti-Ageing Skin and Future Prospect.

Frequently Asked Questions

There is no scientific evidence that mushrooms can completely reverse grey hair, as genetics are the primary factor. However, addressing nutritional deficiencies with a diet rich in mushroom-based nutrients, such as copper, may help slow down the process and support overall hair health.

Several mushrooms offer specific benefits. Shiitake and Oyster mushrooms are excellent sources of copper and ergothioneine, while Reishi helps with stress, and Maitake provides key vitamins and minerals. A balanced intake of different types is most beneficial.

Mushrooms contribute to melanin production by supplying copper, a critical cofactor for the tyrosinase enzyme. Some mushrooms also contain powerful antioxidants, like ergothioneine, which protect the melanocytes (pigment-producing cells) from oxidative damage.

Mushroom powders and extracts can be a potent and convenient way to consume concentrated nutrients. High-quality supplements derived from the fruiting body, with verified beta-glucan content, can be highly effective.

Hair growth cycles are slow, so results will not be immediate. Consistent intake of mushrooms over several months is required to see any potential benefits. It's an ongoing nutritional strategy, not a quick fix.

Other key nutrients include Vitamin B12, Vitamin D, iron, and zinc. A balanced diet rich in whole grains, legumes, nuts, seeds, and leafy greens is essential, alongside a reduction in stress and smoking.

Some cosmetic products are incorporating mushroom extracts for their antioxidant and anti-inflammatory properties. These can support scalp health, which is vital for new hair growth, but their effect on reversing existing grey hair is limited.