Biotin, also known as vitamin B7, is a water-soluble vitamin belonging to the B family. Biotin stimulates keratin production and hence is often recommended for hair, skin and nails. The human body needs Biotin to convert nutrients into energy. Although Biotin deficiency is rare, the presence or absence of it is difficult to determine, and could be the reason behind thinning and loss of hair, hence why many people sought to supplements or Biotin infused products.
Keratin is a basic protein that makes up your hair, skin, and nails. It’s clear that Biotin improves your body’s keratin infrastructure. Apart from consuming Biotin for hair, the possible benefits including treating:
Brittle finger or toenails
Diabetic nerve pain
Diabetic nerve pain
Although there is no scientific evidence that Biotin is necessary, it can definitely be said that it contains ample of benefits and there’s no real harm in including it in your routine.
Does Biotin really help with hair loss?
As we’ve already mentioned, Biotin stimulates keratin production in hair, and hence can increase the rate of follicle growth. It is not stored for long in the body—most of yours is from the foods you eat so in order to be effective; it needs to be consumed. Biotin strengthen the roots of your hair and by doing that it consequently reduces hair fall. There could be many causes for hair loss like genetics, bad water, unhealthy diet etc. Biotin helps to introduce the vitamin required to combat these issues. A research showed that women who consumed Biotin for 90 days straight observed fewer strands of hair falling out when they washed it.
Consuming Biotin supplements and possible side effects
In most cases the Biotin that you get from your daily diet is enough for your body but, if you don’t think you’re getting enough Biotin from your diet, or if you’re just looking to up your dosage, supplements may be an option. Biotin supplements are usually available over the counter in capsule or tablet form. However, since supplements are an external stimulator, you shouldn’t be consuming more than a certain amount. The recommended amount for adults is on an average 30 mcg per day. Pregnant or breastfeeding women may need higher content of Biotin. To know your suited dosage, consult your doctor.
What happens if you don’t adhere to the recommended dosage levels? Excess consumption of Biotin supplements can cause side effects such skin rashes, digestive upset, problems with insulin release, and kidney problems. However, since Biotin is a water-soluble vitamin, so any extra Biotin in your body will flush out through your urine. This makes a potential overdose unlikely.
Keeping a watch on your consumption of supplements is always a bit tedious, so the best solution is to consume natural forms of Biotin rich foods.
Foods rich in Biotin
Organ meats, such as liver or kidney
Cooked egg yolk
Nuts, such as almonds, peanuts, and walnuts
Soybeans and other legumes
Oats and whole grains
Apart from this list, as a general thumb rule remember to avoid heat inducing foods as heat can reduce Biotin’s efficacy. Subsequently avoid highly processed foods. As we have already discussed, the recommended amount of Biotin for an average adult is 30 mcg per day but your daily diet can usually give you up to 70 mcg per day.
Like every other nutrient need, try to finish your daily required quota through natural sources like food but if that doesn’t seem possible then you can opt for supplements but remember to read the ingredient list properly and consult your doctor to know the correct dosage for your body. Try to look into consumable options rather than pills or capsules. Watch that hair grow little at a time, along with some other great benefits.
TryandMe’s Biotin Powder! This powder is made with 7 unique herbal extracts, Amino Acids, Omega 3, Hair Vitamins, DHT blocker. Helps with hair growth, strengthens hair and repairs hair structure.