One of the most widely used supplements recently is biotin supplementation. Many people believe that biotin consumption has a great effect on hair growth and leads to healthy and shiny hair. How true are these beliefs? Join us as we explore these beliefs.
What is biotin?
Biotin is a water-soluble vitamin and part of the B vitamin family. It is sometimes referred to as vitamin H. The body needs biotin to convert some foods into energy. This vitamin plays an important role in the health of hair, skin and nails. If you do not get enough biotin in your diet, you may experience hair loss and red, scaly skin rashes. Of course, deficiencies in this vitamin are usually very rare.
In most cases, the biotin you get from your diet is enough to meet your body’s needs, and you can reap the many health benefits. Of course, many people increase their biotin intake by taking some supplements and hope to get more benefits from it.
If you are planning to buy a biotin supplement, read on. Here are some possible side effects of this vitamin and how to add it to the diet.
What does research say about biotin and hair growth?
Creatine is a basic protein that makes up your hair, skin and nails. It is clear that biotin improves the body’s keratin infrastructure. But beyond the fact that it has already been established, researchers are not really sure what the role of biotin is in skin or hair care.
Research on the effects of biotin on hair growth is sparse and limited. To date, there is only limited evidence that increased biotin intake may contribute to hair growth.
In reviewing various studies, such as the two below, there is inconclusive evidence that biotin can affect hair growth. Because the supplements used in this research did not only contain biotin but also other substances. As a result, improved hair growth can not be attributed to biotin alone.
For example, in a 2015 study, two groups of women with thinning hair were given supplements twice a day for 90 days. One group received a marine protein supplement (MPS) containing biotin and other substances, and one group received a placebo pill (without active treatment).
At the beginning and end of the study, digital images were taken of the affected areas on the scalp. Each participant’s hair is washed and any hair loss in the participants is counted.
After reviewing the results, the researchers found that women who used MPS had significant growth in areas affected by hair loss. They have also experienced less fall.
Another study in 2012 by the same researchers provided similar results. Participants experienced improved hair growth and quality after 90 and 180 days.
Recommended daily intake
The amount of this vitamin needed per day depends on various factors, such as age, gender and general health. Experts recommend that every adult over the age of 10 consume between 30 and 100 micrograms per day.
Dosage in children:
- From birth to 3 years: 10 to 20 micrograms
- From 4 to 6 years old: 25 micrograms
- From 7 to 10 years old: 30 micrograms
People who are pregnant and breastfeeding need more biotin. You should consult your doctor to find the amount needed for daily biotin consumption. Doctors will advise you on the safe use of this vitamin and ways to increase it to take advantage of the benefits of biotin. You can take supplements or include them in your diet to get the biotin your body needs.
Rich sources of biotin in the diet
People usually get the amount of biotin their body needs from a proper diet. But if you want to increase your intake, you can include biotin-rich foods in your diet. These foods include:
- Liver and offal
- Egg yolks
- Nuts, such as almonds, peanuts and walnuts
- Soybeans and other legumes
- Whole grains
- the banana
- Cauliflower
- Mushrooms
High temperatures can reduce the effectiveness of biotin, so choose foods that you can eat raw or have minimal processing to provide the biotin your body needs.
The amount of biotin in each food is different. You can read the biotin content of food products from its nutritional value label.
Biotin supplements
If you think you do not have enough biotin in your diet or you want to increase your intake of this vitamin, you can use the available supplements. Biotin supplements are available in pharmacies as capsules or tablets without the need for a doctor’s prescription. Before taking supplements, you should carefully read the information on the package and buy only products that you trust the manufacturer.
People usually do not experience specific and severe side effects by taking supplements, especially biotin supplements. But very minor side effects, such as the following, may occur:
- nausea
- Diarrhea
- Cramps
You can reduce the side effects by taking supplements with food. Supplements are not necessary or suitable for everyone. Be sure to consult your doctor before taking any supplement. Your doctor will usually explain the possible side effects, recommend the right amount, and describe the benefits. You can take supplements according to the instructions on their packaging unless your doctor tells you otherwise.
Other health benefits of biotin
Although more research is needed to prove the effect of biotin on hair growth, this vitamin has several benefits for the overall health of the body. For example, biotin is one of the B vitamins that ensures a healthy metabolism. Biotin converts glucose into carbohydrates into energy and helps amino acids perform normal bodily functions.
Here are some other benefits of biotin:
- Breaking the elements of the cerebellum
Biotin helps the body convert food into energy and produces enzymes to break down carbohydrates, fats and proteins. In particular, biotin is involved in the following:
Gluconeogenesis: This involves the synthesis of glucose from sources other than carbohydrates such as amino acids, and enzymes containing biotin help initiate this process.
Fatty Acid Synthesis: Biotin helps enzymes that activate reactions that are necessary for the production of fatty acids.
Amino acid breakdown: Biotin-containing enzymes are involved in the metabolism of several important amino acids, including leucine.
- Nail health
Fragile nails are very vulnerable and will break and crack very quickly. Biotin deficiency can be one of the reasons for dry and brittle nails. For people with biotin deficiency, biotin supplements can solve nail problems and increase nail resistance. Of course, in addition to consuming commercial products, changing your diet and lifestyle can also ensure the health of your nails.
Useful for pregnancy and lactation
Biotin is very important for pregnant and lactating mothers. Although biotin deficiency is very rare, low levels of biotin in the body usually occur during pregnancy. Of course, biotin deficiency is usually not severe enough to cause certain symptoms. But in pregnant women, because the body breaks down vitamins faster, biotin deficiency usually occurs. Because of this, pregnant women need more biotin and can get it from supplements or diets. Of course, during pregnancy and lactation, you should first consult your doctor before taking any supplement.
- Low blood sugar in people with diabetes
Type 2 diabetes is a metabolic disease characterized by high blood sugar levels and impaired insulin function.
Biotin deficiency may interfere with the regulation of blood sugar or glucose. There is some evidence that blood biotin levels in people with diabetes may be lower. Animal studies have shown that supplements containing biotin and chromium picolinate can prevent insulin resistance.
Overall, a full understanding of the effects of biotin on diabetes and glycemic control requires more and better research.
- Skin health
Scientists have not yet fully explored the role of biotin in maintaining healthy skin. However, people with biotin deficiency may have skin problems, including red rashes and scaling. Some people also believe that biotin may help cure psoriasis. The effect of this vitamin on the skin may be due to its effect on fat metabolism. This process is important for maintaining healthy skin and may interfere with people with low levels of biotin.
It is important to note that there is no evidence that biotin improves skin health in people who are not vitamin deficient.
- Help treat inflammatory bowel disease
Inflammation is an autoimmune disease that damages the protective covering of nerve fibers in the brain, spinal cord and eyes. This protective coating is called myelin, and biotin may play an important role in its production.
Studies have shown that people with inflammatory bowel disease respond positively to daily doses of biotin up to 300 mg. This supplement may reverse the progression of the disease and reduce chronic disability.
Biotin is also thought to be beneficial for the following:
- Reduce inflammation
- Improve cognitive function
- Increase good HDL cholesterol and decrease LDL bad cholesterol
- Dangers and warnings
Adding biotin-rich foods to your diet is safe. However, you should always consult your doctor before adding a new supplement to your regular routine.
Biotin does not have any known interactions with other drugs and supplements, but your doctor must confirm the use of the supplement with your other medications.
Your doctor can also provide more personal information about the dosage and possible side effects.
Biotin is a water-soluble vitamin; Therefore, any excess biotin in the body is excreted in the urine. This will prevent overdose or excessive consumption of biotin.
See your doctor right away if you notice any unusual or unexpected skin rash after taking biotin. In rare cases, this is a sign of high biotin consumption.
Your doctor will check the following to confirm overdose:
- Low levels of vitamin C.
- Low levels of vitamin B6
- High blood sugar levels
- Decreased insulin production
If your doctor confirms that you are taking too much biotin, your recommended dose will be reduced.
How long does it take to see results?
Most people will not see any significant benefits until they increase their intake for several months. To see the best results, you need to be consistent in your consumption.
If you increase your intake through diet, you should eat several biotin-rich foods daily to actually consume enough biotin and be able to see the change.
If you are taking a supplement, it is important that you take it daily or as your doctor advised.
Although research in this area is limited, studies in 2012 and 2015 show that results may be seen in less than 90 days.
These results include increased hair growth and shine. The longer you take the supplement, the better the results.
Conclusion
If you have thinning or hair loss, biotin may help hair regrowth. Some research shows that increasing biotin intake can improve the overall quality of hair, including its thickness and shine.
You may have received the biotin you need through your diet, so talk to your doctor about taking supplements. Your doctor may recommend some dietary changes or biotin supplements. Be sure to follow the dosage instructions.
If you notice any unusual symptoms while taking a biotin supplement, stop taking it and see a doctor immediately.
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Your body needs biotin to metabolize carbohydrates, fats, and amino acids, the building blocks of protein. Biotin is often recommended for strengthening hair and nails, and it’s found in many cosmetic products for hair and skin. Like all B vitamins, it is a water soluble, meaning the body does not store it.
Most of the websites touting biotin for hair growth recommend taking 2-5 milligrams (2,000-5,000 mcg) of biotin in supplement form each day, and many supplements are sold under the name Biotin 5000, indicating a 5000 mcg (5 mg) size.