Biotin for Hair Growth? Recommended Dose, Foods, Side Effects Biotin for Hair Growth? Recommended Dose, Foods, Side Effects
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Biotin for Hair Growth

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Biotin for Hair Growth

BIOTIN FOR HAIR GROWTH

WHAT IS BIOTIN?

Biotin is a water-soluble vitamin and a part of the B vitamin family. Biotin is an essential vitamin which your body needs to function properly. It helps to convert certain food nutrients (protein, carbohydrates, and fat) into energy. 

Biotin also plays an important role in the health of your hair, skin, and nails. Insufficient biotin in your body may result in hair loss or a scaly red rash. However, its deficiency is uncommon, since the biotin you get from your diet is enough for you to reap the health benefit it offers.

BIOTIN FOR HAIR GROWTH

Biotin is often recommended for hair health. It is believed to stimulate hair growth and reverse hair loss. To this end, many people have increased their biotin intake, through biotin-rich foods and/or biotin supplements. 

Manufacturers claim that using biotin for hair growth can make your hair grow faster, increase fullness and add shine. Paradoxically, the National Institute of Health (NHI) says that there is not enough evidence to rate biotin’s effectiveness in the treatment of hair loss. 

Manufacturers further claim that liquid biotin for hair growth such as shampoos, conditioners, and hair oils, masks, or creams containing biotin can be healthy for the hairs. It seems evident that there are no scientific studies to show that biotin shampoo or any other claimed hair product can make your hair grow faster or thicker. 

We cannot rule out the side effects of most of these products, therefore it is recommended that you talk to your doctor if you have needed additional biotin intake.

HOW MUCH BIOTIN FOR HAIR GROWTH?

The daily recommended dose of biotin for hair growth depends on a person’s health condition and therefore may defer from person to person. 

Biotin deficiency is rare since your body can get enough biotin from the food you eat. For this reason, the Food and Drug Administration (FDA) does not offer a recommended dietary allowance (RDA). 

Typically, RDAs can vary based on a person’s age, sex, and overall health. Health and dietary experts, however, recommend the following dosage guidelines:

 

AGE

 

DOSE (mcg Biotin)

10 years old and above 30─100 micrograms (mcg)
7─10 years old 30 mcg
4─6 years old 25 mcg
From birth to 3 years old 10─20 mcg

Pregnant and breastfeeding women may need higher levels of biotin.The best biotin for hair growth is known to be vitamin B7.

WHAT FOODS HAVE BIOTIN FOR HAIR GROWTH?

If you are considering biotin for hair growth results, you can take the following biotin-rich foods:

  • Sardines and salmon.
  • Organ meats, such as kidneys or liver.
  • Egg yolk, chicken, pork, beef, and milk.
  • Soybeans and other legumes.
  • Whole grains, wheat germ, and oats.
  • Nuts, such as peanuts, walnuts, and almonds.
  • Cauliflower.
  • Bananas and carrots.
  • Mushrooms.
  • Brewer’s yeast and nutritional yeast.

The amount of biotin can vary from food to food, so extra information can be gotten from your dietician. Heat can reduce biotin’s efficiency, hence, taking raw or minimally processed food is recommended. 

OTHER BENEFITS OF BIOTIN

There are other possible benefits of biotin. Still, they have insufficient scientific evidence to support the claim. These benefits include the treatment of:

  • Diabetes.
  • Muscular sclerosis.
  • Diabetic nerve pains.
  • Brittle fingers or toenails.

It also helps in:

  • Reducing inflammation.
  • Improving cognitive function.
  • Decreasing LDL (bad cholesterol).
  • Increasing HDL (good cholesterol).
  • Supporting healthy metabolism by converting glucose to energy and aiding amino acids in carrying out normal bodily functions.

SIDE EFFECTS OF BIOTIN SUPPLEMENTS

Additional biotin-rich foods to your diet don’t carry any level of risks. Nevertheless, you should always seek your doctor’s advice before adding a new supplement to your routine. 

Although biotin does not have any known interactions, our doctor should still confirm the supplement use alongside other medications you’re using. This notwithstanding, biotin supplements can cause some problems if you ingest too much. 

From a report published in the New England Journal of Medicine, biotin treatment was said to interfere with lab tests and mimic Graves’ disease. Generally, the safety of long-term or high-dose use of any supplement isn’t known. 

The side effects of high-dosed biotin supplements include:

  • Stomach upset.
  • Kidney problems.
  • Problems with releasing insulin.
  • Skin rashes (which may look reddish).

Minor side effects may include:

  • Nausea.
  • Diarrhea.
  • Cramping.

You can reduce these side effects by taking your supplements with food and drinking sufficient water. Excess biotin is usually passed out via urine.

BIOTIN DEFICIENCY

Biotin deficiency is usually rare. This is because our body can obtain the normal recommended dietary allowance (RDA) from the food we eat. 

However, biotin deficiency can occur in the following conditions:

  • People who drink alcohol excessively or consume a great number of raw egg whites (which contain avidin, a protein that blocks the absorption of biotin).
  • It has been noticed that taking two or more uncooked egg whites daily for several months can result in biotin deficiency.
  • Genetic disorders of biotin deficiency (such as biotinidase deficiency).
  • Smoking can cause biotin deficiency.
  • People with inflammatory bowel disease and other conditions that can disrupt the balance of bacteria in the intestine may not be able to adequately produce biotin, since biotin is produced in the intestines.
  • Hemodialysis treatment.

The biotin plasma level will drop more than 30% during the treatment and may result in biotin deficiency and a noticeable hair loss.

SYMPTOMS OF BIOTIN DEFICIENCY

  • Fatigue.
  • Nausea.
  • Hair loss.
  • Dry eyes.
  • Dry or scaly skin.
  • Problem walking.
  • Loss of appetite.
  • Brittle hair.
  • Depression.
  • Frequent stomach upset.
  • Muscle pain.
  • Seizures.
  • Burning or prickling sensation in the hands or feet.
  • Red skin rashes (concentrated on the face).
  • Sleeping difficulty (insomnia).

CHECKING FOR HIGH BIOTIN LEVEL

If your doctor suspects an overdose of biotin, he or she will conduct the following tests to confirm:

  • Low vitamin C levels.
  • Low vitamin B6 levels.
  • High blood sugar levels.
  • The decline in insulin production.

If confirmed that your biotin level is high, your doctor will reduce your recommended dosage.

CONCLUSION

Hair thinning or hair loss gives discomfort to some people. If you are experiencing hair loss, biotin may help in re-growth. 

Some research has suggested that increased biotin intake can improve overall hair quality, including thickness and shine. However, more research is needed in this area since NIH seems not to be on the affirmative, even though no authority has come up with any negative results. 

Biotin supplements have shown some remarkable side effects. If you begin having any unusual symptoms while taking a biotin supplement, discontinue use and see your doctor immediately.

FAQs

  • Does biotin help hair growth?

Biotin, which is also known as vitamin B7, stimulates Keratin production in hair and can increase the rate of follicle growth. If you are experiencing hair loss, biotin may assist in re-growth.

  • How long does it take to see results from biotin for hair growth?

Inconsistency when taking biotin will vary your results. It is also important to understand that as with any supplement, hair growth will not happen overnight. You may as well most likely see results after about a month or so, but some people notice a difference in as little as two weeks.

  • What are the side effects of too much biotin?

Biotin supplements can cause problems if you ingest too much. Side effects can include skin rashes, digestive upset, problems with insulin release, and kidney problems. Others are nausea, cramping, and diarrhea.

  • What are some biotin hair supplements available?

Some biotin supplements include Nature’s Bounty Biotin Softgel, Klaire Labs Biotin Supplement, MegaFood Skin, Nails and Hair Supplement, Oily Heavenly Hair Gummies, Vitafussion Extra Strength Biotin Gummies, etc.

  • What are other names for biotin?

Biotin is also known as vitamin B7. It is a water-soluble vitamin that helps the body metabolize fats, carbohydrates, and proteins.

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