Looking into the benefits of biotin for hair?
Is your hair feeling thinner than usual, skin looking tired, and your nails brittle?
Don’t you wish there were a magic pill that would help with all these?
Well, there may be one after all. Ok, so it isn’t a magic pill per se, but if there was, it would be in the form of biotin. Now, you have probably heard about biotin as a supplement for hair, skin, and nails. But, what do you really know about it?
Biotin for hair can work wonders. It has long been touted as the go-to supplement for hair, skin, and nails. So, here’s what you need to know.
What Is Biotin?
Biotin belongs to the vitamin B family, it is also known as vitamin B7. It is a water-soluble mineral that your body needs so it can convert nutrients into energy. These nutrients are what help to keep your hair, nails, and skin healthy.
When you are deficient in biotin, you may experience hair loss.
Listen, there are many factors that can contribute to thinning hair. Diet, smoking, genetics, pregnancy, hormones are all common factors for hair loss. However, to make sure that your body functions as well as it should. Vitamins and minerals help with all types of functions in your body, Biotin helps convert fats, carbs, and protein into energy, as well as balancing the nervous system.
Biotin Hair Benefits
According to research, there is a link between biotin deficiency and hair loss. When you take biotin for hair it helps to stimulate the production of keratin.
Keratin is a protective protein that looks after your hair, skin, and nails. When you take biotin, it increases your hair’s follicle growth. Your follicles need to be stimulated in order for the hair to grow. In fact, they need oxygen-rich blood cells. Taking biotin can aid the growth not only for your hair but your skin and nails too.
Taking biotin for hair not only aids its growth but its thickness and shine too, that’s according to this study. Participants which included healthy women ranging from the age of 21-75 years old were given biotin every day. Some saw significant improvements within 90 days only. After 180 days there was also improvement in shine and skin moisture.
Biotin Nail Benefits
Is there anything more therapeutic than getting your nails done? Probably not. Strong nails are a sign of good health. Nails are prone to breakage, and it’s a nightmare when one breaks. But, taking biotin will help reduce the brittleness of your nails.
A study was conducted on 35 people with brittle nails. They were given 2.5mg of biotin for six weeks to seven months and 63% of participants saw significant improvement.
How to Take Biotin for Hair?
No matter how many skin-care products you buy or treatments you have if you aren’t healthy on the inside, it won’t show on the outside.
Eating a well-balanced diet is a must. You can take biotin for hair through diet and supplements, in fact, it works best with both.
There are many biotin-rich foods. They include:
- Organ meats
- Eggs
- Fish
- Seeds
- Nuts
- Vegetables (sweet potato, spinach, broccoli, etc.)
The best part is, you probably already have these in your fridge and kitchen.
Even if you don’t, they are readily available. Another great thing about biotin-rich food is that there is a wide variety. That means you can get really creative in the kitchen, enjoy making and eating yummy food, and reaping all the health benefits at the same time.
It’s an all-rounded win-win situation.
However, if you are a really fussy eater, then you can take biotin for hair, skin, and nails supplements. In fact, if you have a deficiency in biotin, taking supplements is the most efficient way to get your levels up.
Eating a well-balanced diet should be a given, regardless of whether you are experiencing hair loss or not. Just like plants need water to flower beautifully, your body needs the right food to function properly.
As mentioned previously, there are many factors that can contribute to hair loss, brittle nails, and unhealthy looking skin. Certain medications are also a contributing factor. With that being said, it is best that you speak with your doctor before taking biotin.
Your doctor will help you determine whether you are deficient in biotin. It is better to be on the safe side because although biotin is a vitamin large dosage may actually be harmful. That goes for any vitamins and minerals. Your body takes what your body needs, nothing less and nothing more.
What Is the Recommended Dose?
In the UK, there isn’t a recommended daily allowance (RDA) for biotin. That’s partly due to the fact that it is widely available in foods.
Another reason why the UK has not set an RDA is that more research needs to be done. Having said that, there is a suggested vitamin B7 RDA of 20mg per day.
Are There Any Side Effects?
Toxicity of taking biotin for hair is rare. Biotin, like many other vitamins and minerals, is water-soluble. That means any excess will pass through your urine and bowel movements.
The Bottom Line
There is enough evidence to suggest that taking biotin for hair helps improve its thickness and shine. It is also beneficial to your nails and skin. Some people swear by biotin. The truth is, the sooner you start to address the symptoms the better. Don’t let yourself get to the point where your hair loss causes irreversible damage.
For the best results, you should eat a well-balanced diet and take your vitamin B complex supplements. The health and skincare industry is crammed with products and treatments that sometimes cost a small fortune. But, why waste your hard-earned money when there is a cheaper and much more effective alternative?
Just remember to speak with your GP before you take biotin for hair. Once you do, you can start to reap all the benefits of thick shiny hair, strong nails, and glowing skin.
