Biotin, also known as vitamin H or vitamin B7, is one of eight water-soluble vitamins that the body requires for normal growth and development. Biotin plays an important role in the formation of fatty acids, glycogen, and glucose metabolism and helps to maintain healthy hair, skin, nails, and overall beauty. The human body can’t produce biotin but the healthy bacteria present in the gut produces some amount of biotin. However, biotin may help you achieve stronger, healthier hair growth and even prevent hair loss. Here’s what you need to know about biotin for hair growth and how much to take daily to get results!
So what is Biotin & How does it Work?
Biotin, also known as vitamin H or B7, is a water-soluble vitamin. It's a coenzyme involved in many biochemical reactions in our body, such as energy production and fatty acid synthesis. The main sources of biotin are egg yolks, liver, salmon, and whole grains. Some health professionals believe that biotin can help treat hair loss(biotinidase deficiency), brittle nails, scalp sores, and certain types of seizures. Others claim that biotin can improve your skin and strengthen your hair. This may sound great—but does it really work?
How does it help in hair growth?
Biotin is a water-soluble vitamin that is essential for healthy metabolism and cell growth. Although people associate biotin with hair loss, many people do not realize that it can also play an important role in preventing it. In fact, there are many ways in which biotin has been shown to contribute to healthy hair regrowth. One of these ways is by promoting thicker hair shafts.
In addition, multiple studies have found that biotin decreases scalp dandruff. Further research has indicated that biotin may increase keratin production, which means it could even help your hair become stronger over time
How much biotin do you need?
The recommended daily allowance (RDA) of biotin is 30 micrograms per day, which can be found in foods such as whole grains, eggs, nuts, and legumes. Vitamin supplements are also available to increase your intake of biotin above RDA levels if you have a deficiency or are taking biotin to promote healthy hair growth.
Some conditions affect how much biotin your body needs: These conditions include stress, pregnancy, and even anorexia (an eating disorder). If any of these conditions apply to you or someone you know, talk with your doctor about how much biotin is right for you.
Where can you get biotin from?
Sources of biotin are found in many different foods, and while most of these foods provide only small amounts of biotin, they can add up. Nuts and legumes are common sources of biotin, and you may be surprised to find out that some whole grains also contain high levels of biotin. In addition to food sources, there are also a number of supplements on the market containing biotin. The amount of biotin contained in each supplement will vary from brand to brand, so make sure you’re getting enough by consulting your doctor or pharmacist.
If you want to ensure that you are getting enough biotin, focus on incorporating foods rich in biotin into your diet. Examples of these types of foods include-
- Kidney beans
Some experts believe that adding a B-complex vitamin supplement to your diet can also help increase your intake of biotin. Good sources of B vitamins include whole grains and fortified cereals as well as vegetables such as spinach and tomatoes.
Are biotin supplements and cosmetics useful?
Biotin supplements are usually safe, as they are water-soluble and can’t be stored in your body. Excessive amounts are simply excreted thru urine. Cosmetics that contain biotin typically include around 0.01% to 1%, which is considered a very small amount. Side effects of biotin supplementation and use in cosmetics have been extremely rare, although some people do report a high or buzzy feeling when taking large doses of biotin (as much as 100 mg daily). This isn't typical, though, so if you do feel uncomfortably high while taking biotin supplements or cosmetics, stop taking them.
Biotin can help with your hair and nails, but only if you’re deficient. You won’t see any results from taking supplements or eating more biotin-rich foods if you are already equipped with enough biotin.
Apart from Biotin deficiency, there might be other factors affecting your hair and nail growth that you'll need to consider.
How will you know if biotin works for your hair loss condition?
To determine if biotin works for your hair loss condition, start tracking how much biotin you’re currently consuming and make sure you’re meeting at least some of your daily needs through diet alone. Additionally, ask your doctor to run blood tests that can evaluate if there are any underlying health conditions impacting hair loss (besides nutrient deficiencies) that may benefit from biotin supplementation.
Biotin is an essential nutrient that supports many important functions in your body, including healthy skin and nails, as well as growing your hair. This B vitamin has also been used to help with symptoms of arthritis, asthma, and high cholesterol. However, there isn’t enough research to prove biotin helps with these conditions. Talk to your doctor before taking biotin if you have any health conditions. . If you take up any of our suggestions from above, you will likely be getting more than enough biotin through your diet, although taking a supplement may be helpful if you fall short on your intake.