Biotin for Hair Growth: Does It Really Work?
Biotin, or vitamin B7, is a vital micronutrient and plays an essential role in energy production and other essential bodily functions.
It is found in foods like eggs, almonds, and sweet potatoes and also available as a supplement.
You might have seen celebrities promoting biotin supplements and shampoos for improving hair health and regrowing lost hair.
It might be effective in people who have lost their hair due to biotin deficiency.
Continue reading to determine the possible benefits of biotin for hair growth, its potential side effects, proper dosage, safety information, and how to select the right biotin product.
We shed around 50-100 hairs a day. With over 100,000 hairs on the head, it is standard and non-noticeable. New coats generally fill the loss part, but it only sometimes happens.
Biotin for hair growth: The truth and how to use it effectively
Biotin is a vitamin in foods like salmon, milk, banana, etc.
Our body needs biotin to metabolize fats, carbohydrates, and amino acids (the building blocks of protein).
Biotin is also known as vitamin B7, and is a water-soluble vitamin of B-complex and vitamin H.
H represents Haar und Haut (German words for “hair and skin”) in Vitamin H.
Dermatologists recommend the B vitamin to help people with the problem of hair loss.
But can Biotin help prevent hair loss
“We find biotin to be very helpful for hair disorders. It also makes nails thicker, and oral biotin is safe.”
Wilma Bergfeld (MD Dermatologist)
Biotin helps turn the food you eat into energy. Our body needs it to produce keratin, a protein that makes up nails, skin, and hair.
Effectiveness of biotin
Oral intake or a shot of biotin can treat and prevent low biotin content in the blood.
Up to 10 mg of biotin daily through ingestion has been used to treat and prevent deficiency.
A trained and experienced healthcare provider can assist you with a biotin shot.
However, consult your doctor before taking biotin.
A biotin shot or injection reacts with enzymes and helps in the production of amino acids, which in turn contributes to the building of protein.
A healthy biotin level can boost the body’s keratin level infrastructure and revive hair follicles.
As a result, you can experience decreased hair loss with a shiner and thicker hair.
What research says about biotin and hair growth:
Most of our daily food items contain biotin, which means that the deficiency is rare in people who follow a balanced diet.
Even though rare, biotin deficiency can cause brittle nails, skin rashes, hair thinning, and loss.
This vitamin plays a vital role in keratin production.
In 2012, a study included women with self-perceived thinning hair.
They were randomly distributed with a placebo for six months or a multi-ingredient hair growth supplement.
After the treatment, women who received biotin for hair growth reported a visible increase in overall scalp coverage, hair volume, and thickness.
Meanwhile, no significant changes were observed in the placebo group.
The growth supplement contained multiple ingredients, like Zinc and Iron, necessary for hair growth. It was not possible to conclude that biotin was the reason for healthy hair.
Moreover, the study was not conducted on a large scale, and chances are that the participants were deficient in either one or the other nutrients present in the supplement that affects hair health.
Any such deficiency could have been corrected throughout the study, resulting in hair growth.
Researchers came up with some facts in another study, which included children.
They cited that those children who experienced improved hair growth after taking biotin supplements have a biotin deficiency.
Post-pandemic, reports on hair fall were allegedly raised. It was one of the most common post-Covid 19 problems cited by people.
Daily needs and biotin-rich foods
The Food and Nutrition Board sets the Recommended Dietary Allowance (RDA) for each nutrient at the National Academies of the Sciences, Engineering, and Medicine.
For biotin, there is insufficient research data to set an RDA.
In such cases, the board sets an Adequate Intake (AI). This is a benchmark or standard assumed to be sufficient for most people.
The AI for Biotin for adults is 30 mcg (microgram), and for breastfeeding women, it is 35 mcg.
With a balanced diet, you can quickly meet these recommendations.
Best sources of biotin
| Biotin Sources | Micrograms (mcg) | Daily Value (DV) |
|---|---|---|
| Egg, whole | 10 | 33% of the DV |
| Almonds, ¼ cup (36 grams) | 1.5 | 5% of the DV |
| Salmon, 3 ounces (85 grams) | 5 | 17% of the DV |
| Pork chop, 3 ounces (85 grams) | 3.8 | 13% of the DV |
| Beef liver, 3 ounces (85 grams) | 30.8 | 103% of the DV |
| Sweet potato, ½ cup (76.9 grams) | 2.4 | 8% of the DV |
| Sunflower seeds, ¼ cup (33.2 grams) | 2.6 | 9% of the DV |
| Hamburger patty, 3 ounces (85 grams) | 3.8 | 13% of the DV |
Eggs are a rich source of biotin, but experts do not recommend consuming them raw to get the essential vitamins.
Avidin, a sugar protein found in raw white eggs, constricts the biotin by preventing its absorption in our body.
Since heat destroys Avidin, one should cook their eggs so that the body can absorb biotin. Thus, it is best in terms of safety and nutritional value.
Food manufacturers don’t have to list biotin on their labels unless they add it to their products, says FDA (Food and Drug Administration).
In addition to our daily food intake, the bacteria in your intestines can make biotin. But, the role of gut bacteria is unknown in terms of the overall biotin status of humans.
Possible side effects
Biotin is an essential micronutrient for energy production and other functions in your body.
Some possible side effects of biotin include –
- Skin rashes
- Digestive upset
- Trouble sleeping
- Kidney problems
- Problems with insulin release
However, with proper consultation, you may prevent the possible side effects.
Safety information
Various factors can result in hair thinning and hair loss.
Taking biotin for hair growth as supplements without considering the causes and side effects may delay treatment.
Even in cases of biotin deficiency, supplements may not stop hair loss.
Here is some safety information that you can keep in mind before taking biotin for hair growth.
When taken by mouth
Biotin is considered safe when taken in 300 mg daily for up to 6 months.
Yet, it is more commonly used in lower doses of 2.5 mg daily.
When applied to the skin
Cosmetic products containing up to 0.6% biotin might be safe for most people.
Pregnancy and breast-feeding
When used under expert supervision, biotin for hair growth is safe and effective during pregnancy and breastfeeding.
Children
Oral intake of biotin is safe.
Children can safely ingest biotin in doses of 5-25 mcg daily.
Biotinidase deficiency
It is a medical condition where the body cannot process enough biotin required by the body.
People with this condition might have low biotin levels and may need a supplement.
Medications for hair growth
In addition to maintaining a healthy diet and taking supplements, you may use prescribed medicines.
| Medicines for Hair Growth | Approx Cost |
|---|---|
| Hair 4U 2% | $19.80 |
| Coverit 2% 60ML | $8.40 |
| Finalo 1MG | $19.00 |
Combining FDA-approved medications like Finasteride and Minoxidil with biotin can potentially enhance hair growth.
Finasteride addresses the underlying causes of hair loss by inhibiting DHT, a hormone that contributes to hair thinning.
Minoxidil, a topical solution, stimulates hair follicles for improved growth. Biotin, while lacking definitive evidence, is thought to support hair health.
Consulting a healthcare professional is vital to determine suitability, potential interactions, and personalized treatment plans for optimal results in promoting hair growth.
Recommended reading:Hair Loss Treatments: Finasteride vs Minoxidil
Conclusion
Due to limited evidence supporting biotin for hair growth, it can not be said if biotin can prevent hair loss.
You can take biotin tablets or supplements or use any prescribed shampoo to prevent hair loss and promote growth.
Promoting hair growth with biotin can be complemented by adopting a balanced diet and using medication such as Finasteride and Minoxidil crucial for hair health.
However, it is recommended to take the doctor’s opinion before taking any medicines or supplements for hair growth.
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