These 2 drinks can make you go gray and bald — plus the nutrient that 5 studies say can help

What’s in your cup might be working against what’s on your head.

A sweeping new scientific review suggests that two of America’s favorite beverages may be quietly sabotaging your scalp — fueling hair loss and premature graying from the inside out.

But before you pour your drink down the drain, there’s hope: a simple, widely available supplement could help save your strands.

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More than 80% of men and nearly half of women in the US will experience significant hair loss during their lifetime, according to NYU Langone Health. 

Hair loss can be triggered by many factors, including genetics, hormones and certain medical treatments. Severe nutrient deficiencies are also a common culprit, but the impact of more subtle dietary factors on hair health is still being explored.

To get a clearer picture, researchers analyzed 17 nutrition studies involving more than 61,000 people aged 7 to 77, most of them women.

What they found might make you think twice before reaching for that next refill.

Excessive consumption of linked to a higher risk of hair loss, especially in men.

The finding backs up earlier research that showed eating processed foods loaded with simple sugars are an “indirect factor linked to hair loss.”

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Here’s why: Sugar-loaded drinks and snacks boost the production of sebum, a natural oily substance on your scalp. Normally, it protects and moisturizes, but too much can clog pores and create a breeding ground for bacteria.

That sets off inflammation and irritation, damaging hair follicles and triggering hair loss.

Alcohol didn’t fare much better.

Two studies in the review linked a high intake to both premature graying.

While the exact cause isn’t clear, research shows heavy drinking can throw hormones out of whack — all bad news for your hair.

Alcohol also ramps up oxidative stress in the body. This can damage hair follicles and mess with melanin production, leaving your once-vibrant locks dull, gray and lifeless.

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The supplement that can help with hair loss

There was one clear winner in the battle for better hair: Vitamin D.

Five studies in the review found that higher levels of the nutrient helped reduce the severity of alopecia and promoted hair growth.

Researchers also discovered that dietary iron was linked to better hair growth, adding another potential weapon in the fight against thinning locks.

“A positive association was also observed between protein intake, the consumption of soy products, cruciferous vegetables and supplements, with improvements in hair parameters such as hair loss and hair density,” the researchers noted.

If supplements and diet changes aren’t doing the trick, you’re not out of options just yet.

Depending on the cause, several hair transplant surgery may be on the table.

But timing is key: The sooner you act, the better — especially if you’re genetically prone to hair loss.

“[Don’t] wait for it to become so obvious that it is hard to cover up,” Dr. Susan Massick, a dermatologist, told Healthline.