Biotin for hair
Biotin or vitamin B7 is a water-soluble vitamin and is also known as vitamin H. Water-soluble vitamins should be taken daily as they are not stored in the body. Vitamin B7 is not produced in your body, so it is an essential vitamin that needs to be taken externally, either naturally or using supplements.
It helps in metabolizing fats, carbohydrates, and proteins. It is a coenzyme for carboxylase enzymes involved in producing amino acids like valine, gluconeogenesis (glucose generation), and making fatty acids.
Biotin deficiency can cause hair loss. Biotin deficiency is rare because it is available in various foods and is also produced by gut bacteria. It helps maintain skin, hair, nails, eyes, liver, and nervous system health. Biotin is necessary during pregnancy for fetus growth and during lactation.
Biotin for hair
Biotin Biotin is popularized for its positive impact on hair. Research shows that biotin improves hair health — including shine, volume, and hair density in men and women who experience thinning hair.
Biotin deficiency leads to hair loss, which indicates that it is involved in maintaining hair health. B vitamins help create amino acids that produce keratin, making biotin essential for hair growth and maintaining hair health. To know more about biotin and hair loss, read our article on “Is biotin the best way to reverse hair loss?”
Keratin is the hair protein that makes up hair, skin, and nails. It is a structural unit of skin and hair. It is protective in nature and not prone to damage like scratching, tearing. Biotin helps in keratin production and thereby strengthens hair and also prevents breakage and split ends due to the strength.
A few studies have shown that taking biotin in conjunction with zinc, vitamin C, and marine protein can reduce hair shedding, strengthen hair, and increase growth.
According to research, Biotin deficiency, together with folic acid and vitamin B12 deficiency, is associated with premature greying, especially in the Indian population.
To know more about biotin for beard, read our article on ‘How much biotin is good for beard growth?’.
To see significant results of hair growth, use our biotin tablets as recommended by your physician or for up to three months.
Other benefits of biotin
The deficiency of biotin in the body can show signs of skin rashes. Hence it is necessary to maintain vitamin B7 levels for healthy skin. It protects newly formed cells and nourishes them. It also takes part in metabolism, which is also a factor for healthy skin.
Brittle nails can be problematic for those who have them. Research suggests that biotin can strengthen these brittle nails due to its ability to stimulate keratin. Regular intake of biotin supplements can increase the thickness of the nail plates.
Many studies have shown that biotin has the properties to lower blood sugar levels in type 1 and type 2 diabetes patients. Biotin can stimulate insulin production from the pancreas and lower blood glucose, as found through a study on animals.
Biotin also can help in controlling glycemic levels in patients with type 1 diabetes. It is found that biotin can lower the risk of kidney damage in type 1 diabetes patients.
Biotin’s primary responsibility is to convert food into energy and the required enzymes to metabolize carbohydrates, fats, and proteins. Biotin-containing enzymes are necessary for the metabolism of many amino acids and also in gluconeogenesis and fatty acid synthesis.
Biotin might help decrease nerve damage in those who have diabetes or are under dialysis for kidney diseases. Long-term use of biotin is known to improve the symptoms of nerve damage, as per a study.
The nerves can be damaged due to high levels of pyruvate and aspartate, which are caused by the inactivity of the pyruvate carboxylase enzyme. This enzyme requires biotin for its active functioning.
Recommended daily dose of biotin is 30-100 micrograms (mcg) for adolescents and adults. Since it is water-soluble, excess biotin passes through urine and is not stored in the body. So it is advised to either include biotin-rich foods in your diet or take biotin supplements every day.
Biotin rich foods
Biotin can become inefficient due to food processing techniques. Hence it is advised to eat biotin-rich foods, either raw or less processed. Foods that contain a good amount of biotin which could boost your biotin levels are:
- Proteins like organ meat, eggs, fish, and meat
- Seeds and nuts
- Sweet potato
Biotin, vitamin B7, or vitamin H is beneficial for hair growth and prevents premature greying. Biotin is also known to strengthen hair due to the stimulation of keratin synthesis, which strengthens hair. This article will guide you through biotin, its benefits for hair, and biotin-rich food sources.