Your hair is your crown; wear it like a queen.
Isn’t it true? Having beautiful hair brings confidence and makes you look more presentable!
Unfortunately, hair loss and hair thinning are common throughout adulthood in both men and women. More or less, it can be a frustrating experience.
To regain hair growth and enjoy its beauty, it is important to understand nutrient deficiency within the body and its rectification along with the topical application.
Biotin, a little-known vitamin, can be a game changer in bringing out the beauty in your hair.
Biotin is a water-soluble B vitamin and is also known as vitamin B7 or H7.
What is the role of Biotin in hair?
Biotin has an important part to play in the production of keratin in hair and in promoting the growth of hair follicles. Keratin is the type of protein that builds hair, nails, and skin.
A diet rich in biotin can help to promote the growth of thick and lustrous hair.
Does biotin prevent hair loss?
Research studies have observed that women with excessive hair loss have significant biotin deficiency compared to women who were not deficient. It also concluded that the women supplemented with biotin had a reduction in hair loss and thinning. However, it is important to note that hair loss can result due to other deficiencies and environmental factors as well.
How much biotin per day is required for hair growth?
Biotin is a water-soluble vitamin and doesn’t get stored in the body. Hence, no exact recommendation for biotin intake exists. However, one should include a minimum of 30 mcg per day of biotin in the diet.
People taking biotin supplements with a potency of 10000 mcg or more have shown good results in hair strength and hair growth with no side effects.
Can biotin along with coconut oil help to accelerate hair growth?
Since ancient days, coconut oil has been used externally on hair roots to give strength and promote the growth of hair. In recent years, it has been observed that coconut oil’s oral consumption can prevent hair breakage, dry scalp, and hair loss. However, one must be careful regarding bad cholesterol levels as excess coconut oil can lead to an elevation in LDL cholesterol levels, which can be harmful to cardiovascular health.
Many nutraceuticals have developed biotin coconut oil tablets for the dual benefits of both. The combination of biotin and coconut oil has been shown to increase cell activity, which is responsible for thick, lustrous hair growth and glowy smooth skin.
Although it is better that one should check the cholesterol levels to consume the right amount of dosage with the recommendation from a dietitian or nutritionist.
Which foods contain biotin?
A varied and combination diet can easily help to fulfill the daily requirement of biotin.
The top 5 foods rich in biotin are
- Avocados - Avocados: are found to be rich in biotin.
- Legumes: Legumes like soya beans and peanuts are particularly biotin-rich in the legume group.
- Nuts and seeds: The amount of biotin varies amongst different nuts and seeds. However, most of them, like almonds, sunflower seeds, and walnuts, are high in biotin.
- Eggs: Cooked egg yolk is a good source of biotin.
- Chicken liver: Chicken liver is extremely rich in biotin.
Is it good to take biotin every day?
Normally, the body makes enough biotin on a daily basis through a balanced diet to fulfill the nutritional requirements. The supplements can be added to the diet if a significant deficiency is observed. The recommendation should be made by a dietitian or a nutritionist.
What are the side effects of biotin?
Biotin is a water-soluble vitamin and, therefore, it doesn’t get stored in the body. The excess amount of biotin is generally excreted out through urine. Until now, a limited number of cases have been reported of the toxicity of biotin.
However, a lack of biotin can lead to the following symptoms:
- Hair loss
- Scaly and dry skin
- dry eyes
- cheilitis (cracking of the skin, corners of the mouth)
- Glossitis( swollen or painful magenta-colored tongue)
- Insomnia
- Fatigue
- Depression
It has been proved that biotin deficiency can occur in those who eat raw eggs. Raw eggs contain a protein called avidin, which blocks the absorption of biotin. Hence, eating cooked eggs is a better way to make biotin available to the body.
Can biotin help to lose weight?
Some research studies claim biotin can elevate the resting rate of metabolism and, thereby, can lead to weight loss.
Furthermore, studies and evidence are required to prove biotin's role in potential weight loss.
Is it OK to take biotin with another multivitamin?
The good news is yes. Biotin can be taken along with other vitamins as it complements well with other vitamins and minerals.
What is the best time to take biotin?
Biotin is available from food intake and can be taken at any time of the day. If a biotin supplement is taken, one should have it at least 15 minutes before a meal for maximum absorption.
How long does it take to show biotin supplements result in hair growth?
It depends on the potency of the biotin and the combination of vitamins with which it is taken. Normally, it can show results in 3-5 months.
Biotin can be considered a boon vitamin for hair growth, and one should take advantage of its benefits along with a nutritionally adequate diet.
Let the wonderful gift of thick hair be blessed to everyone with an adequate intake of water-soluble B vitamin Biotin.