For healthy hair, there are some specific types of nutrition that your hair should get. Biotin is one of those nutritions. Biotin is nothing but Vitamin B, which is highly recommended for healthy hair. However, deficiency of Biotin can cause some severe hair issues such as thinning of hair, hair fall, etc. Although taking Biotin in the form of tablets or pills or even using the shampoo containing Biotin can result in thickening of your hair which stimulates hair growth.
Benefits of Biotin on health
Biotin is one of the essential micronutrients that help in the functioning of your body. Biotin helps to convert all the food you take in into energy for your body to function. We have often heard supplements are likely useful for the treatment of biotin deficiency in your body. But many health products have claimed that they benefit the body to maintain Biotin in the body and other health benefits which are influenced by Biotin. Still, they are also not supported by scientific evidence.
If we consider National Institute of Health, there is no such evidence that fulfilling the amount of Biotin required from supplements will help in getting healthy hair. We have seen a lot of advertisements that how brands claim that their product which could be a shampoo, conditioner, and hair oil, masks, or creams containing Biotin can thicken hair, increase fullness, and add shine. However, these claims are not the result of any scientific study and its still not proven if biotin supplements could show your desired results.
Although biotin treatments can help you with additional benefits too. Let’s have a look at these benefits:
- Brittle finger or toenails
- Diabetic nerve pain
- Muscular sclerosis
- Diabetic nerve pain
Note: Scientific evidence are still not available to prove the benefits.
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Possible Side Effects
As you might have always heard that anything not done in limit is a danger. The same goes with Biotin supplements; they also can cause problems if you ingest too much. It can show some severe side effects such as :
- Skin rashes
- Digestive upset
- Issues with insulin release
- Kidney problems.
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Dosage, Preparation, and Safety
Biotin is a micronutrient which is soluble in water, and the excess amount gets excreted in urine and faeces. However, no evidence can prove the safety of regular use of this amount isn’t known. Also, significantly less research and study have been performed on Biotin. It’s still unidentified how Biotin works for safety in pregnant women, nursing mothers, children, and also with the people who have medical conditions or who are taking medications. Maybe, further scientists will come with proper evidence and in-depth study on these micronutrients.
How much Biotin should you take?
Although if you’re willing to take supplements for the deficiency of Biotin, then you must take it in the right amount. However, there is no such daily allowance of the amount, but a fair and adequate amount is 30 mcg a day. There is no such information even from The National Institute of Health about the maximum amount which is considered too much, but it’s seen that even in oral doses as high as 200,000 mcg a day is not toxic.
The main reason of lack of Biotin can be the excess intake of alcohol or also with the people who consume a large amount of raw egg white (which contains avidin, a protein that blocks the absorption of Biotin). It’s seen that if you eat two or more uncooked egg whites for several months, the chances of getting the deficiency of biotin increases.
An urge for Biotin can also get increased due to genetic disorders of biotin deficiency (such as biotinidase deficiency), renal dialysis, and even smoking increases your need for Biotin. Poverty can also be caused by other diseases such as inflammatory bowel disease or other conditions as Biotin is produced in the intestine, this is the reason due to which the balance of bacteria in the intestines gets disrupted and may not be able to grow Biotin adequately.
Below are some symptoms that show the deficiency of Biotin in your body, then you must immediately get in touch with doctor.
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- Thinning of the hair
- Brittle nails
- Dry skin
- A red scaly rash (especially around the eyes, nose, and mouth)
- Numbness of the arms and legs
What to Look For?
If you keep your diet right then, you don’t have to worry about biotin deficiency as a balanced diet contain enough amount of Biotin for your body. However, the lack of Biotin is believed to be uncommon. The bacteria present in our intestines usually provides more than our body’s daily requirements. Also, Biotin is present in a variety of common foods.
Some foods are rich in Biotin. Generally, people meet their biotin requirements just from their daily food consumption without even noticing. Let’s see some of the foods that are very rich in Biotin and will never get your body the deficiency of Biotin.
The food (in micrograms per 100 grams) include:
- Cooked egg yolks (53)
- Oats (27.0)
- Wheat germ (17.0)
- White mushrooms (16)
- Spinach (6.9)
- Cheese, brie (6.2)
- Milk (3.5)
- Pork (5.0)
- Carrot (5.0)
- Apple (4.5)
- Tomato (4.0)
- Beef (3.0)
- Chicken (2.0)
- Lettuce (1.9)
However, there are no such scientific study or research that can prove that Biotin taken from supplements will surely help in the health of your hair or improve the deficiency of Biotin. However, a healthy diet will surely help you maintain the biotin requirements in your body.
This was everything you must know about Biotin. It would help if you now had a clear idea of how the deficiency is caused and what are the alternatives to maintain the body requirements of Biotin. Also, what you must take and what not when it comes to Biotin. Hope this article was helpful and share it with someone who is seeking information on Biotin.