Is Biotin Effective for Hair Growth?
Biotin belongs to the vitamin B family and is a water-soluble vitamin. Vitamin H is another name for it.
Biotin is a B vitamin that aids in the conversion of certain nutrients into energy in the body. It's also important to have good hair, skin, and nails.
Hair loss or a scaly red rash can occur if you don't receive enough biotin. A deficit, on the other hand, is uncommon. Biotin received from the diet is generally enough to get the health benefits.
However, in the hopes of gaining greater benefits, many people are increasing their intake.
Continue reading to find out how to include biotin in your diet, what to look for in a biotin supplement, and possible side effects.
What the science says about biotin for hair growth
Keratin is a basic protein that can be found in your hair, skin, and nails. Without a doubt, biotin improves your body's keratin architecture. Biotin's significance in hair and skincare is unclear, according to scientists.
Biotin's effect on hair formation has received very little research. Increased biotin intake may help promote hair growth, albeit there isn't much evidence to back this up.
Evidence that biotin for hair development is confusing when analysing research — such as the two cited below — because supplements contain not only biotin but also other chemicals. The increase in hair growth cannot be attributed simply to biotin.
In one trial, women with thinning hair were given an oral marine protein supplement (MPS) containing biotin and other compounds twice daily for 90 days, or a placebo pill (no active treatment).
At the start and end of the experiment, digital photographs of the affected scalp areas were taken. Hair was cleaned for each participant, and any shed hairs were counted.
Women who took an MPS observed significant hair growth in areas where they were losing hair, according to the study. In addition, there was decreased shedding.
In 2012, the same researcher ran a study that generated identical results. Participants reported greater hair growth and quality after 90 and 180 days.
Not Recommend taking it on a daily basis
Because biotin deficiency is rare, the Food and Drug Administration does not recommend taking it on a daily basis (RDA). RDAs vary depending on an individual's age, gender, and overall health.
Instead, experts advise using the dosage directions below. Between 30 and 100 micrograms per day should be taken by everyone over the age of ten. Infants and children should be offered the following items:
- From birth to three years, 10 to 20 micrograms (mcg)
- For children aged 4 to 6, 25 mcg is recommended.
- For children aged 7 to 10, 30 mcg is recommended.
Biotin levels in pregnant or breastfeeding women may be higher.
Consult your doctor to find out how much you should eat on a daily basis. They can help you figure out how to increase your dosage effectively to get the most out of it.
Biotin can be obtained through your diet or by taking a biotin supplement
Biotin-rich foods are those that have a high amount of the amino acid biotin.
Most likely, your meal contains enough biotin to meet your daily requirements. If you wish to improve your biotin intake, include more biotin-rich foods in your diet.
Listed below are a few examples:
- Liver and kidney meats are examples of organ meats.
- the yolk of an egg
- Almonds, peanuts, and walnuts are examples of nuts.
- Legumes include soy beans and other legumes.
- grains in their natural state
Because heat might reduce biotin's effectiveness, choose raw or little processed foods.
Because biotin levels differ from one food to the next, it's important to read the nutrition label. This can assist you in selecting biotin-rich foods for your diet.
Biotin's additional benefits
Biotin has a number of established benefits, but further research is needed to see how it affects hair development.
Biotin is one of many B vitamins that aid in the maintenance of a healthy metabolism. Biotin assists amino acids in performing their normal biological functions by turning glucose from carbohydrates into energy.
In addition, biotin is thought to have the following properties:
- lowers inflammation
- improve mental performance
- Diabetes sufferers will profit from this since their blood sugar levels will be reduced.
- HDL "good" cholesterol should be elevated, while LDL "bad" cholesterol should be reduced.
Risks and warnings
There are no drawbacks to increasing your intake of biotin-rich foods. However, always with your doctor before adding a new supplement to your regimen.
Although there are no known interactions with biotin, you should consult your doctor before taking it with any other medications.
Your doctor can also provide you more detailed instructions on dosage and possible side effects.
Because biotin is a water-soluble vitamin, any excess biotin in your system will be excreted in your urine. As a result, overdosing is extremely uncommon.
If you develop an unusual or unexpected skin rash after increasing your biotin intake, see your doctor right once. In rare cases, this is a symptom of biotin overdose.
Your doctor will look for the following indicators to confirm an overdose:
- a lack of vitamin C
- a lack of vitamin B6
- The blood sugar levels are abnormally high.
- The amount of insulin produced is dwindling.
Your prescribed dosage will be adjusted if your doctor believes that you are taking too much biotin.
Biotin may be able to help you if you've lost or thinned your hair. Increasing biotin intake enhances overall hair quality, including thickness and lustre, according to multiple studies.
If your diet isn't providing enough biotin, talk to your doctor about what you should do. They might advise you to eat a different diet or take a biotin supplement. You can find the best biotin tablets at MarsbyGHC. Make careful to follow your doctor's dosage instructions to the letter.
If you experience any strange symptoms while taking a biotin supplement, stop taking it and see your doctor right once.