Biotin is a popular over-the-counter supplement advertised to promote healthy hair growth. is different. When browsing hair care sections or searching for hair treatments online, you may see biotin. This B vitamin has a reputation for helping keep locks healthy and is often recommended by dermatologists to help with hair loss.
But does biotin help with hair growth too? According to many dermatologists, biotin has been shown to be very helpful in treating hair disorders. It also thickens nails, besides oral biotin is very safe. Does this mean it also helps in keeping hair longer? The answer is, no. Biotin contains essential proteins that help in the development of skin, nails and hair, but that doesn’t mean it’s a miracle cure for hair. Let’s take a refresher on what biotin can and cannot do for hair.
Why is my hair falling out?
When you’re dealing with hair loss, you’re probably wondering not only what to do with it, but why it happens in the first place. There are multiple causes of hair loss, many of which are systemic. When hair falls out at the root, it often indicates something wrong with the body or life situation.
Certain medical conditions are associated with hair loss. These include endocrine disorders, including pituitary, parathyroid, or adrenal problems, or ovarian or testicular problems. Anything that disrupts the gastrointestinal (GI) tract can also affect hair growth. Surprisingly, many doctors say that one of the most common causes of hair loss is diet. They also say that our patients are eating foods that are low in protein and essential vitamins, so, having a balanced meal is very important. Morover, you need carbohydrates to make hormones, and you also need fats for your brain to function properly.
Understanding the cause of hair loss is important, but it may require some detective work. A dermatologist begins with a thorough physical examination. In which they not only consider your diet, but also exercise habits and family history too. They also look for any medications (because some can cause hair loss) and conduct blood tests to know for sure tha main reason behind hair loss.
Does Biotin Promote Hair Growth?
Biotin is an essential vitamin that helps make keratin, a protein involved in the formation of nails, skin and hair. Several studies, including a 2016 study, have shown that a lack of biotin in your system can lead to hair loss. If so, you may be wondering if increasing your biotin intake will improve hair growth. But first, it’s important to know that there’s a difference between what helps promote hair growth and what helps prevent hair loss.
Earlier, there was not enough research to conclude that biotin can support hair growth, but now it has reports as well test results too that shows that, biotin for hair fall, actually works.
However, biotin has been shown to help prevent baldness and hair loss.
In fact, biotin is mainly used for alopecia. This is a condition that causes hair loss in all genders. Biotin maintains hair growth and reduces inflammation, in short the health of hair follicles, skin and nails all improved.
In a small 2012 study, women with perceived thinning hair experienced improvements in overall hair thickness and growth after taking a multivitamin supplement containing biotin. Due to the inclusion of other ingredients, it is difficult to attribute it entirely to biotin.
How Much Biotin Should I Take?
To make sure you’re getting enough biotin, the recommended daily dose of biotin for adults is 30 micrograms (mcg), according to the National Institutes of Health. Pregnant women need about 35 mcg per day. If you suffer from hair loss, your doctor may recommend a specific biotin supplement or a biotin-rich diet.
What types of biotin are there?
There are several ways to get the benefits of biotin. Believe it or not, you may already be taking enough doses without even knowing it, but if that is not the case, then here are some of the ways via which you can get biotin.
Foods rich in biotin
First, consider adding biotin-rich foods to your diet. This is the best way to get biotin into your body naturally. Also, you may already have some items in your pantry or refrigerator that fit the bill. Biotin is found in many foods, including egg (10 mcg), salmon (5mcg), sweet potato (2.4 mcg), almonds (1.5mcg), and broccoli (0.4mcg).
Mega B-vitamins
If you have certain dietary restrictions or need an extra boost of biotin, certain dietary supplements can be used as an alternative. As a supplement, many dermatologists prefer a mega B vitamin combo that includes:
- 3 milligrams (mg) of biotin
- 30 mg of zinc
- 200mg of Vitamin C
- < 1 mg of folic acid
Occasionally, some people experience mild stomach discomfort with the combination of mega-B vitamins, which is alleviated when switched to biotin alone. If you can’t find a mega B vitamin combination, you can buy biotin, zinc, and vitamin C separately.
Biotin shampoo
If your goal is for biotin to help your hair grow, you might consider adding a biotin shampoo to your laundry routine. Sounds like an easy solution. It’s true that many shampoo brands use biotin in their formulas to help prevent hair loss. But if you want to plump up your hair, there’s no harm in trying this type of shampoo, but don’t expect magical hair regrowth.
Possible Side Effects of Biotin
It’s basically safe to get more biotin into your body “whether it’s supplements or food.” But it’s important not to overdo it. In some rare cases, too much biotin from supplements can cause stomach problems, trouble sleeping, and skin rashes.
Another problem with biotin is that it can interfere with certain common laboratory tests that doctors perform. Hat is the best way to avoid this? Don’t take too much. Stick to the recommended dose and always check with your doctor before increasing your dose. Also, if you are taking high doses of biotin, check with your doctor before doing any lab tests.
More research is needed on biotin’s effects on hair growth and prevention of hair loss, but it has been shown to work for some people. But before considering too many supplements, it’s best to first make sure you’re eating a balanced diet of biotin-rich foods. Incase you face major hairloss issues, then you can try biotin for hair fall, but it is also recommended that one should consult their family doctor first.
