In the ever-growing field of nutritional supplements and vitamins, there are many different nutritional supplements. You may or may not yet be aware of biotin, also known as vitamin B7 or vitamin H. Biotin helps your body convert the proteins, fats and carbs you consume into energy. Recently, biotin has become more well-known since some think it will slow down hair loss, increase hair volume, and even regrow lost hair. It's a claim that, if proven true, should create a massive marketplace for that particular supplement.
According to the Cleveland Clinic, most men will experience noticeable hair loss, also known as androgenetic or male pattern baldness, before age 50. Around 70% of males will lose hair at some point. Females aren't immune from hair loss, either. A few estimates suggest that 50% of women suffer from hair loss, the primary cause being Androgenetic Alopecia (a common form of hair loss in both men and women). It is believed to affect 30 million women in the US alone.
Does Biotin Work For Hair Growth?
Although you can see numerous websites promoting biotin for hair growth (as well as a method to help improve the appearance of skin and nails), the National Institutes of Health Office of Dietary Supplements states that "there is a lack of research-based evidence to support these claims" and "more studies are needed before recommending Biotin for any of the conditions listed above."
"We believed Biotin could be a factor in hair development, but the research is now more contradictory," states Sandra Marchese Johnson, MD, FAAD, a board-certified dermatologist at Johnson Dermatology in Fort Smith, Arkansas. "Research has shown that there is no evidence of benefits beyond a certain amount."
Many aren't so keen on biotin, however. According to an article published in 2019 by The Cleveland Clinic, dermatologists have been prescribing biotin as a hair loss treatment for a long time, even though research has yet to prove its benefits for health. Why? Because many believe that it works and it's not proven to be harmful.
How Much Biotin Should You Take?
The amount of biotin you consume daily is debatable and may depend on your age. Infants need only 5 milligrams (mg) per day, whereas adults should consume a minimum of 30 mg, and women breastfeeding should aim for 35 mg or more. Since biotin can be found in numerous food items, "It would be unusual for anyone to be deficient in Biotin", Dr. Johnson says.
Dr Hooper adds: "For adults, a Biotin intake of 30 mg per day can be achieved with an optimum diet that includes biotin-rich foods like eggs, meat, and fish, as well as seeds, nuts, and certain vegetables such as sweet potato, spinach, and broccoli." It confirms that someone who eats healthy, balanced meals does not require Biotin supplements.
Biotin can be consumed alone or with a B-complex vitamin in multivitamin forms if you supplement your diet. Most websites that promote biotin to increase hair growth suggest using 2-5 milligrams (2000-5000 mg) of biotin as a daily supplement. Many supplement brands are offered with the label Biotin 5000, indicating a dosage of 5000 milligrams (5 mg). It is much higher than doctors recommend; however, the additional biotin should not cause health issues for most people. The toxicity of excessive Biotin intake is known.
"It is a B vitamin, and it's not easy to overdose. The majority of people will vomit out that they do not require," says Johnson. "With this in mind, I recommend not taking more than the recommended daily dosage of 30 to 100 mg per day for adults."
In rare cases, people may have biotin deficiencies (not enough biotin) due to an inherited metabolic error or a bacterial imbalance in the digestive tract or due to the use of certain drugs such as antiepileptics such as carbamazepine and phenytoin, as well as phenobarbital and the acne treatment isotretinoin. Older people, smokers, drinkers, and malnourished children are likelier to suffer from low biotin levels. Typically, the signs of biotin deficiency can be addressed with a 5000 mg supplement, regardless of the reason.
However, biotin may affect blood tests in specific ways (including troponin, digoxin, testosterone, ferritin, brain progesterone, and natriuretic peptide). The Mayo Clinic says, "No side adverse effects have been observed for biotin doses of up to 10 mg (10,000 mg) daily." However, numerous websites claim that excessive biotin may affect the immune and nervous systems, cause elevated blood glucose levels, and cause digestive or skin problems. If you're taking Biotin supplements and notice any of these signs, seek a doctor. It is also suggested that you discontinue Biotin intake at least 72 hours before having bloodwork taken so that it is more precise.
Best Biotin For Hair Growth:
If you've talked to an expert in the health field and have taken biotin as a part of your hair care regimen, you're probably aware that they are overflowing with Biotin supplements, which all claim to be the same. What can you do to determine which are most effective? It depends on what you're searching for and what you consider essential.
Based on reviews, if you are looking for biotin without other nutrients or vitamins, Meribin High Potency Biotin, a 5,000 mg capsule, is a well-known brand. The most popular and low-cost option can be found in Nature's Bounty Biotin Softgels. These are available in 5,000 mcg or 10,000 mg sizes. If you want less biotin in your diet, consider looking into Solgar Biotin, a 3,000 mg vegan, non-GMO and gluten-free tablet. Vitafusion Biotin is chewable with 5,000 mg, naturally blueberry flavour, no corn syrup, and a high fructose content; it is popular if you prefer something to chew.
Biotin is often included with other ingredients to create a multivitamin or supplement for hair growth. These supplements can improve B vitamin levels across all areas or help promote healthy skin, hair and nails. The most well-known products for hair health are Country Hair Maxi-Hair, which contains 5,000 mg of biotin, vitamins A, C and E, calcium, zinc, folate and many more. The most popular choice for a vitamin B booster is the Garden of Life Vitamin Code B-Complex Raw, which has 325 mg of biotin and other vitamins derived from organic, raw veggies and fruits. Other options for growing hair include:
- Zhou Hairfluence contains five mcg of biotin, collagen, hydrolysed Keratin, and other vital vitamins.
- Code Age hair vitamins are made up of 10,000 mg of biotin and other ingredients for hair health.
- MegaFood Skin, Nails & Hair contains 300 mg of biotin and a specific support blend derived from organic plants.
- Nutrafol contains 3,300 mg of biotin, selenium, iodine, and vitamins C and D.
- Viviscal contains 120 mg of biotin and an exclusive marine complex of amino acids.
Hair Growth Remedies At Home:
Massaging your scalp can boost blood flow into your hair and could aid in encouraging hair growth. You can use only your fingers or massage it with oils or creams. Aloe vera is a great way to unblock hair follicles that are blocked. Coconut oil, fish oil or castor oil can help make your hair shiny. Essential oils such as rosemary, geranium, and lemon oil could aid in hair growth, and even onion juice may stimulate hair growth and treat conditions such as Alopecia areata (patchy hair loss) as long as you can tolerate the smell.
Whether you're taking Biotin supplements or not, you can try plenty of things at home that will provide you with healthy hair. The best way to begin is by modifying your diet or lifestyle. Foods like tuna, salmon, and walnuts, which are high in omega-3 fatty acids, can improve the health of your hair. Smoking less cigarettes can reduce the harm that smoking causes. If you blow-dry your hair or employ hot hair styling tools, it is essential to know that heat is the most common cause of dry hair. "Avoid damaging the hair," Hair therapist Dr. Johnson suggests. Keep your scalp in good condition with anti-dandruff shampoos and conditioners that are not waxy and also take care of all the things to promote overall health and well-being: rest, reduce stress, eat healthy, hydrate and exercise.
If you want to pamper your hair with something unique:
- Make a hair mask of eggs and olive oil (orange oil and cinnamon).
- Combine the ingredients and apply the mixture to your hair for 30 to 45 minutes before showering.
- Be gentle with your hair as you style or brush it daily.
Certain medications are associated with hair loss, such as cholesterol and blood pressure medications, as well as certain antidepressants and hormone-related medications, such as testosterone and birth control. If you're taking any of these medicines, check with your physician before discontinuing them. When the other methods don't work, talk to your doctor regarding medications that have been found to aid in hair growth.
Order your Biotin capsules from here.