What is biotin?
Biotin belongs to the vitamin B family and is a water-soluble vitamin, vitamin H being another name for it. Your body needs biotin to convert certain nutrients into energy, and, it is also essential for the health of your hair, nails and skin.
However, your body does not produce the nutrient naturally. So, you will have to gather it from an outside source, either from your diet or supplements.
Does biotin help with your hair?
Biotin is a vitamin that aids in the conversion of lipids, carbs, and protein into energy via the body's metabolism. Biotin helps your skin cells manufacture more keratin, a protein that your body needs to develop strong hair, nails and skin, according to research.
Scaly rashes, hair loss, and brittle nails are all symptoms of biotin deficiency, so taking biotin supplements to increase keratin and improve hair development seems quite natural. Biotin insufficiency is one of the leading causes of hair loss, so it's important to get enough of it.
You may develop a biotin deficiency for the following reasons:
- Certain medications
- Underlying medical conditions
Researchers utilized a supplement containing biotin, among other things, to treat women with thinning hair in one short trial. The researchers compared the outcomes of 30 women who were given the supplement to 30 women who were given a placebo, and, after 90 days, the 30 people who took the supplement noticed increased hair growth and less hairfall. However, because the supplement also contained zinc and vitamin C, it's difficult to say if the results were due solely to the biotin.
While it's unclear if biotin can aid with hair growth, it can surely offer you with other advantages that are compelling enough to convince you to give it a shot.
Biotin Benefits for hair growth?
There are many reasons why you should consider taking biotin, even if it probably won’t make your hair very thick:
- May protect against hair-fall - Biotin can help to reduce inflammation, which is a common cause of hair loss, so it might be utilized to prevent hair loss in the future.
- Helps with split ends and hair breakage - Because biotin strengthens hair, it is less prone to break at the ends or develop split ends, encouraging and protecting its length
- Provides strength and volume - Biotin is well-known for its hair benefits, which include thicker, stronger strands.
- Promotes scalp and hair health - Biotin helps improve keratin, a fundamental protein that builds up hair, nails and skin, to function better. It can increase the health of your hair, as well as its volume, helping in covering up the scalp better.
Improves shine and lustre - Increased biotin consumption has been shown to improve overall hair quality, including thickness and lustre, according to certain studies.
How much biotin do you actually need?
Adults should take 30 micrograms of biotin each day, according to the National Institutes of Health's Office of Dietary Supplements.
Increasing your biotin intake by 2 to 5 milligrammes per day will help strengthen and thicken your hair. Consult your doctor to determine the appropriate daily dosage for you, and they can also advise you on how to properly raise your dosage to get the most out of biotin for your body.
How can you improve your biotin intake?
You can get biotin from two main sources: your diet and supplements. Depending on your needs, you can vary your intake and sources. Natural biotin supplements have no harmful side effects and you can always give them a shot for maximum benefits.
You're probably receiving enough biotin from your diet to meet your daily requirements. If you want to boost your biotin intake, include more biotin-rich foods in your diet. These include egg yolk, mushrooms, cauliflower, whole grains, soybeans, almonds, walnuts, bananas, meat liver and kidney.
After cooking and preservation methods, the biotin content of your food might be lowered. However, if you consume a healthy, well-balanced diet, you're likely to obtain enough biotin from the foods you eat even after they've been cooked.
The most effective biotin supplements are the ones obtained from natural sources. They have zero negative effects and help you gain maximum benefit from the nutrient. If you’re looking for a quality biotin supplement, the Carmesi 100% Plant-Based Biotin is a great place to start.
It has been tested to give you naturally strong and healthy hair while minimizing hair loss and dandruff. The bamboo shoot present in the supplement is rich in silica, which is known to nourish your hair follicles and restore elasticity.
Are there any side effects of biotin?
Biotin is a water-soluble vitamin that does not build up in the body and is thus not immediately hazardous and, if you take a large amount, you'll probably just pee it out. Some biotin supplement users may feel moderate nausea or stomach discomfort on occasion, although these are uncommon adverse effects.
If you happen to notice any unusual rashes developing on your body after biotin intake, it is advisable to consult your doctor right away. If your doctor determines that you are taking too much biotin, your recommended dosage will be reduced.