Melanin is a natural pigment found in the skin, hair and eyes. An important role of melanin is protecting the skin from UV damage. With this in mind, there is interest in whether diet, supplementation, and lifestyle choices can increase melanin levels.
A nutritious diet can promote the cells and enzymes responsible for melanin production. However, you won’t be able to change your genetics or alter your skin tone significantly with diet. This article outlines the potential options along with the science and the importance of sun safety.
How Do You Increase Melanin?
Your genetics will primarily establish the amount of melanin you will have. A diet adequate in protein, copper, vitamins A & E, iron, zinc and antioxidants can support the production and maintenance of melanin.
Currently, there are no known foods or supplements that increase melanin production. Tanning and sun exposure should not be used as an alternative to promote melanin. UV exposure causes skin damage, even with temporary darkening.
What Is Melanin and What Controls It?
Melanin is a natural skin pigment produced by specialised skin cells called melanocytes. It is responsible for colouring the skin, hair and eyes. Melanin is produced from the amino acid tyrosine. Melanogenesis is initiated by the enzyme tyrosinase, which is responsible for most of the early steps.
Melanin can be produced in two different forms, eumelanin and pheomelanin. Eumelanin is responsible for producing brown and black tones. It provides greater protection against UV damage. Pheomelanin is responsible for producing yellow and reddish tones.
Genes control your body’s melanin production. Hormones, things like age and inflammation, UV exposure, and diet can also contribute, but not to the same degree. The NIH overview of melanin discusses this in more detail. In fact, melanin production actually increases in some cases.
You can find some supplement and food recommendations for grey hair and dark skin, but the science backing them is not as strong as the claims.
Copper and protein are both needed for this process. And some vitamins and phytochemicals can protect from oxidative stress. However, no study has actually proven that any food, herb, or supplement can increase melanin production and change skin colour.
There is a difference between supporting melanin production and increasing pigmentation. Although many products claim otherwise, the Cleveland Clinic reports that there is no research to support these claims.
UV exposure causes the skin to produce more pigment. And while some products may temporarily increase melanin production, this is neither safe nor healthy.
Balanced melanin production actually requires several nutrients and healthy cells. In addition to some enzymes, so calling it a “melanin diet” is actually inaccurate.
Nutrients and Foods That Support Melanin Production
There is no single “melanin diet”. In fact, there are no genuinely melanin-rich foods that directly transfer pigment into your skin or hair. A balanced plate works better. This is because melanogenesis depends on several nutrients, enzymes and healthy cells.
The following nutrients for melanin production support those processes without promising an unrealistic change in skin tone.
Antioxidants
Melanocytes suffer from oxidative stress from the sun, pollutants, and regular cellular activity. Antioxidants minimise damage to melanocytes caused by free radicals resulting from unstable cellular activity.
Flavonoids and polyphenols are plant-derived compounds that possess antioxidant activity. The relationship of polyphenols and flavonoids with pigmentation is complicated. Some of the polyphenols work as stimulators of melanogenesis in lab settings, while some inhibit tyrosinase. It is therefore more appropriate to say they support skin health rather than assure more melanin.
Good sources include:
- Spinach, amaranth and other dark leafy greens
- Jamun, grapes, berries and pomegranate
- Tomatoes, beetroot, capsicum and colourful vegetables
- Cocoa and small portions of dark chocolate
- Green tea, herbs and spices
Aim for different colours across the week. The wider the variety in your diet, the better mix of protective nutrients you’ll obtain. According to reports, fruits and vegetables are the primary sources of dietary antioxidants.
Vitamin A and Beta-carotene
Vitamin A helps with the healthy growth and development of skin. Beta-carotene is a pigment found in many plants that the body can convert to vitamin A.
Regularly consuming foods that are high in beta-carotene can give skin a more golden tone. This is because damaged carotenoids can begin to deposit in the skin. Beta-carotene does not increase melanin.
Useful sources include:
- Carrots
- Sweet potatoes
- Pumpkin
- Spinach and methi
- Green peas
- Mangoes
- Eggs and dairy products
According to the NIH, beneficial sources of provitamin A carotenoids include orange, yellow, and dark-green vegetables and fruit. Since supplements can be risky, especially for pregnant women, preformed vitamin A from foods is the safest approach.
Copper
Copper is especially important for melanin production. Tyrosinase is an enzyme that contains copper. This enzyme is needed for melanin production and therefore requires adequate copper.
While copper deficiency is rare, it can cause hypopigmentation, anaemia, and nervous system effects. The adequate intake for most adults is 900 micrograms, and anything in excess may be harmful.
Copper-rich foods include:
- Cashews and almonds
- Sunflower, sesame and pumpkin seeds
- Chickpeas, rajma and other legumes
- Whole grains and millets
- Mushrooms
- Dark chocolate
- Shellfish and organ meats
The NIH cites shellfish, nuts, seeds, whole grains, chocolate and legumes as helpful sources of copper. It also lists hypopigmentation as a possible effect of copper deficiency. Most people can meet their copper needs through foods. Do not take copper supplements for the sole purpose of darkening your skin or hair.
Vitamin E
As a fat-soluble antioxidant, vitamin E protects cell membranes against oxidative damage. This may support melanocyte health, but there is no evidence that vitamin E increases melanin levels.
Food sources include:
- Almonds
- Sunflower seeds
- Groundnuts
- Avocado
- Spinach
- Vegetable oils
As a fat-soluble vitamin, vitamin E can cause adverse effects when taken as a supplement at high doses. Or when it interacts with certain medications. Food sources should be the priority. Unless supplementation is suggested by a healthcare professional. The NIH vitamin E fact sheet has information on sources and recommendations as well as the safety of this nutrient.
Protein and Tyrosine
Melanin is formed from the amino acid tyrosine. Since tyrosine is a non-essential amino acid, it can be formed in the body from another amino acid, phenylalanine.
Eating enough protein gives the body the raw materials needed for many processes, including hair growth and pigment formation. However, extra tyrosine does not automatically create extra melanin.
Include:
- Dal, beans and soy foods
- Milk, curd and paneer
- Eggs
- Fish and lean meat
- Nuts and seeds
Spread protein across meals rather than relying on a single large serving at dinner.
Iron and Zinc
Iron and Zinc are also important for healthy hair formation. Iron supports the transport of oxygen throughout the body. Zinc is important for the function of several enzymes, as well as for cell division and tissue repair.
Both Zinc and Iron can affect skin and hair health at low levels. However, iron deficiency has been linked in some studies to the early onset of hair greying.
Sources include:
- Lentils and beans
- Spinach and other greens
- Sesame and pumpkin seeds
- Eggs, fish and meat
- Fortified cereals
The iron in plant foods is better absorbed when eaten with vitamin C-rich foods. Examples include adding lemon to dal or consuming chana with tomatoes. Some studies on the early onset of hair greying suggest an association with low levels of Ferritin and vitamin B12 along with some other nutrient deficiencies. However, these studies cannot be considered evidence that supplements can reverse grey hair.
Vitamin C Increase Melanin?
Foods and supplements containing vitamin C are believed to support the production of collagen. This claim should be discussed in detail.
The formation of collagen, as well as defence of cells from oxidation and absorption of Iron, are all supported by this vitamin. However, studies on pigmentation suggest that Vitamin C can limit melanin production. Since it is also used in many topical formulations to treat hyperpigmentation, it can limit the activity of the enzyme tyrosinase.
Hyperpigmentation caused by sun damage can be a stubborn condition to treat. A systematic review on the effects of Vitamin C on pigmentation found that there was the most evidence supporting the use of topical Vitamin C. Other studies also consider Vitamin C to be an anti-pigmentary topical agent.
However, that does not mean you should avoid oranges, amla, guava or capsicum. Vitamin C remains important for its role in collagen production, wound healing, and iron absorption. It should not be marketed as a safe and reliable melanin booster.
How to Increase Melanin in Hair
As hair grows from the hair follicle, it begins to receive colour. The pigment is added to the hair by cells called melanocytes, which are found in the hair follicles. It is normal for melanocyte production to slow as we age. There is also increased oxidative stress. Hydrogen peroxide accumulates in hair follicles undergoing greying.
Studies show that older hair follicles have an increased concentration of hydrogen peroxide. Hence, they have a diminished antioxidant defence. These changes adversely affect tyrosinase and melanocytes.
Ageing is the primary cause of greying hair. Grey hair caused by nutritional deficiency is reversible. Studies show a correlation between premature greying and deficiencies in vitamin B12, copper, ferritin, and folate. This correlation does not mean that by taking these vitamins and supplements you will reverse your grey hair.
If you treat a nutritional deficiency, you may improve hair colour. It can also prevent grey hair from worsening, but you will not reverse hair greying caused by ageing and genetics.
To support normal hair pigmentation:
- Eat enough protein
- Include copper-rich nuts, seeds, legumes and whole grains
- Get vitamin B12 from dairy, eggs, fish, meat or fortified foods
- Include iron-rich foods and treat diagnosed iron deficiency
- Avoid smoking
- Seek medical advice for sudden or very early greying
There may be an improvement in grey hair if the deficiency is confirmed and fixed. But it is unlikely to fix grey hair caused by ageing or a family history.
For broader understanding, read this guide on which vitamin is good for skin whitening.
Lifestyle Factors and the Sun Trade-Off
Melanin determines the colour of hair. It can be increased by exposure to UV rays. But UV rays can actually damage your skin and are a leading cause of skin cancer.
Over 1.5 million cases of skin cancer and 120,000 related deaths were reported globally in 2020, according to the World Health Organisation (WHO). Obtaining a tan, or darkening the skin, via tanning beds results in increased melanin production. While tanned skin will offer some protection, it will only provide an SPF of 2-4, which is far below a safe amount.
A few habits to follow instead:
- Seek shade when UV levels are high
- Wear protective clothing, sunglasses and a broad-brimmed hat
- Use a broad-spectrum sunscreen of at least SPF 30 on exposed skin
- Reapply sunscreen during extended outdoor exposure
- Avoid smoking
- Sleep regularly and manage ongoing stress
WHO recommends using broad-spectrum sunscreens with SPF 30 or higher for skin. Protective clothing and shade provide the best primary sun protection. Stress may cause changes in hair pigmentation, but managing stress should not be regarded as a way to restore it.
When to See a Doctor and Where Supplements Fit
If you experience any of the following symptoms, you should consult a dermatologist:
- Sudden pigment loss
- White patches of pigment loss that are sharp in appearance and/or
- Fatigue and weakness
- Hair loss and premature greying
Vitiligo is due to the loss of melanin-producing cells. A systematic review published in 2024 estimated that the global lifetime prevalence of vitiligo is 0.36% of the population. Thyroid disease, numerous autoimmune disorders, vitamin B12 deficiency, iron deficiency and, very occasionally, copper deficiency may also cause these changes.
Albinism is an inherited disorder of pigment that is not correctable by diet.
Supplements may be necessary if a diet is insufficient or if a deficiency is caused by a medical condition. Supplements do not have a role or reason to be marketed as melanin boosters. Taken in excess, copper, iron, and vitamin A may be harmful.
While a balanced multivitamin won’t override genetics or darken skin, it may fill nutrient gaps. Review unexplained pigmentation changes and supplement needs with your physician or dietitian.
Conclusion
Realistic goals help in increasing melanin. Genetics is a major determinant of the pigmentation of your skin and hair. Food cannot permanently change your pigment, but it can aid the process of pigmentation.
Make sure your meals are comprised of a variety of colourful fruits and veggies, legumes, whole grains, nuts and seeds, and protein. If you are eating a restricted diet, pay close attention to copper, B12, and iron. Do not attempt to darken your skin through tanning.
When food alone does not meet your nutritional needs, explore the HK Vitals multivitamin range. Choose one after consulting a healthcare professional. A supplement can help address dietary gaps. But sudden pigment loss or premature greying should always be assessed by a dermatologist.
