You might have heard about the benefits of Biotin for Hair Loss. But doe it actually works?
Biotin is a water-soluble vitamin that belongs to the vitamin B family and is also known as vitamin H.
Your body needs biotin to help convert certain nutrients into energy. Moreover, it also plays an important role in the health of your skin, hair, and nails.
In case you are not getting enough biotin, you can experience hair loss or a scaly red rash.
However, this deficiency is rare.
The biotin you get from your daily diet is enough to reap the health benefits it has to offer like hair health and healthy hair follicle.
But many people are still increasing their intake of biotin for more benefits. however, you should always seek medical advice before using supplements.
Keep on reading to learn more about the dosage of biotin for hair loss, scientific evidence, what to look for in supplements, possible side effects, and more.
Recommendation Intake of Biotin
The deficiency of biotin is rare, and the Food and Drug Administration FDA does not offer daily recommendations or recommended dietary allowance RDA for biotin.
RDA is based on a person’s gender, age, and overall health.
However, experts recommend the following dosage:
Birth to 3 years of age: 10 to 20 mcg
Age 4 to 6 years: 25 mcg
Age 7 to 10 years: 30 mcg.
Anyone of age 10 or older should get between 50 and 100 mcg of biotin in a day.
It is important to consult your doctor or gynecologist for the right intake of biotin you may need. Moreover, they can provide you guidance and how to safely increase the dosage of biotin to attain maximum benefits.
Therefore, you can get the daily allowance through your diet or by taking supplements.
Research About Biotin and Hair Growth
Hair, skin, and nails are made of a protein, Keratin.
It is evident that biotin improves your body’s keratin infrastructure. Apart from that, researchers are not sure exactly what is the rile of biotin or skincare.
However, research does show the effects of biotin on hair growth.
A study in 2015 suggests that when women with thinning hair took biotin orally that was present in a marine protein supplement, MPS, for 90 days, experienced a significant increase in the amount of hair.
Moreover, there was an increase in areas where there was hair loss and they also experienced less shedding of hair.
Another study in 2012 shows similar results. Participants had improved growth of hair after 90 and 10 days.
Causes of Biotin Deficiency
Biotin deficiency is rare, however, anything that causes malnutrition or interferes with your gastrointestinal functions can lead to the development of biotin deficiency.
However, deficiencies can also be inherited or due to several other inherited conditions.
Factors that contribute to the deficiency of biotin or can cause it are as follows:
Lack of biotin in parental diet during pregnancy or breastfeeding.
Certain inherited conditions that can cause a deficiency in enzymes your body needs for biotin to work
Too much Avidin, a compound that impairs biotin absorption in your body, commonly found in raw eggs
Long term use of anticonvulsant medications
Some gastrointestinal conditions that can interfere with the absorption of biotin
Frequent use of alcohol or drugs
Use of antibiotics and frequent smoking.
Warning signs of Biotin deficiency
Although biotin deficiency is very much rare, however, severe conditions can pose serious health-related risks.
Warning signs of Biotin Deficiency include:
- Hair loss
- Memory problems or confusion
- Skin rash, most commonly around your nose or moth
- Muscle pain and cramping
- Nausea and abdominal cramping.
You are probably eating the food items that have the amount of biotin in them your body needs.
However, if you want to increase the intake of biotin, you can add more biotin-rich foods into your daily diet.
- organ meats like liver or kidney
- nuts, like almonds, peanuts, and walnuts
- whole grains
- soybeans and legumes
- egg yolk etc.
It is important to note that heat can reduce the biotin’s efficacy, therefore, opt for raw or dishes that have a minimum procedure.
Moreover, the amount of biotin can vary from food to food, so it is important to areas the nutritional information if possible.
This can, however, help you select food items with the most biotin.
If you think you are not getting enough biotin from your food, or diet, or if you just want to amp up your biotin intake, then taking supplements is a good option.
Biotin supplements are available as OTC medications or in tablet form. Although FDA regulates dietary supplements, however, it is important to read the packaging carefully and only purchase from a trustworthy brand or supplier.
Most people can take biotin supplements without any negative effects on their bodies, however, some minor side effects are possible.
These are nausea, cramping, and diarrhea.
However, you can reduce the possible side effects by taking supplements with food.
Moreover, supplements are not recommended for everyone, therefore it is important to consult your doctor before using them.
Talk to them about potential side effects, benefits, and risks as well as proper dosage. Always follows the dosage instructions on the label unless your doctor recommends otherwise.
Other Health Benefits
Although more research is needed to assess the benefits of biotin on hair growth, it does have certain proven benefits.
For instance, it is one of the different B vitamins that supports a healthy metabolism. Moreover, it converts glucose from carbohydrates in your body, into energy and aids amino acids in carrying out normal functions of the body.
Possible health benefits of biotin are it helps to reduce inflammation, improve cognitive function, helps to lower blood sugar in people with diabetes, like type 1 and type 2 diabetes and increases good or HDL cholesterol.
Biotin Requirements for Hair Growth
According to nutritionists, a daily intake of 5,000 mcg a day of biotin is the key to its efficacy.
However, being inconsistent with its consumption can affect the results. It is important to understand that you will not see the results overnight.
You will observe them after a month of daily usage, however, some people might notice a difference in two weeks.
Moreover, with the use of biotin, people see visible results in their nail and eyelash growth and can even be a good treatment for people who suffer from Eczema.
Even people with alopecia patients respond to the intake of biotin.
However, be mindful to consult your doctor if you a using it to treat other medical conditions.
Its use shows a decrease in the effectiveness of some heart and anti-seizure medications, therefore, consult your doctor before using it.
Will it Cause your Body Hair to Grow Aswell?
One of the great things about biotin is that it will not make that hair on your body grow longer.
Unlike the hair on your scalp, the hair on your body gets a molecular signal to only grow a certain length.
This is the reason you do not have to cut your hair on your arms and style them.
The only hair that biotin thickens on your face is of your eyebrows, and most people are happy about it.
5# Best Biotin Supplements
5 best biotin supplements available in the market are as follows:
Olly’s Etra Hair: It promotes strong hair, prevents breakage, preserves the pigment of your hair and encourages hair growth.
Each serving contains 10,000% DV of biotin along with vitamin D, folate, B-12, zinc, copper, keratin, amla fruit extract and silicon which are popular ingredients for promoting hair growth.
Life Extension Biotin: This is a great option because it is vegetarian and non-GMO, as well as third party tested by NSF International
Its per serving provides 2,000% of DV biotin and in addition to its softgel ingredients and cellulose, it contains certain preservatives like dicalcium phosphate.
Nature Made Biotin Gummies: These are verified by the United States Pharmacopeia USP, which is one of the best third-party testing organizations.
These are gluten-free gummies and provides 10,000% of DV for biotin per serving.
Hum Nutrition, Hair Sweet Hair Growth Gummies: These along with aminobenzoic acid and polygonum multiflorum (PABA) promotes shines in your hair, hair growth and darkening.
Nutrafol Women Supplement: 4 capsules of his contains 3,000 mcg of biotin along with a high dosage of Vitamin A, C, and D.
These are two proprietary blends found in pills that help to promote hair length and thickness.
Possible Risks and Warnings
Adding biotin-rich foods to your diet does not carry potential side effects, however, always consult your doctor before adding a new supplement to your routine.
Moreover, biotin does not have any known interactions however, your doctor still needs to confirm supplement use alongside either medication.
Your doctor is able to give you information about possible dosage and side effects, therefore, consult them before using it.
In case you develop an unusual skin rash, after increasing the intake of biotin, talk to your doctor as soon as possible.
In rare cases, it can be a sign of a biotin overdose.
Your doctor will check the overdose by checking the following:
- Vitamin C levels
- Vitamin B6 Levels
- High blood sugar levels
- A decline in your insulin production
If your doctor confirms the low levels of these vitamins then you are getting too much biotin, therefore, you will have to reduce the dosage.
If there is persistent hair loss or hair thinning, then biotin for hair loss can help you to regrow them, Moreover, some studies suggest that taking biotin can improve your overall hair quality, shine, and thickness,
Most of the time, you are already taking the recommended amount of biotin for hair loss through your diet, therefore, it is important to talk to your doctor. They can recommend certain dietary changes or a biotin supplement. Be mindful of following the recommendations and guidelines of your doctor.
However, if you have unusual symptoms while taking these supplements, discontinue them and talk to your doctor as soon as possible.