What is Biotin and What Does it Do?
Most people have heard of biotin, but very few understand the actual role it plays in the human body.
Specifically, biotin is a B-vitamin that serves the vital roles of breaking down important macronutrients and other compounds that the body needs, including fats, carbohydrates, and amino acids.
Without enough biotin, your body cannot properly synthesize protein, which means it cannot create keratin. The human body also cannot produce enough vitamin D without proper biotin levels, and vitamin D is crucial when it comes to immune system strength. These are just a couple of the most important functions of biotin in the body.
For adults with thin, brittle hair that is prone to breakage or falling out, assessing and increasing biotin levels can be a feasible solution.
How Effective are Biotin Supplements for Hair Growth?
So, how exactly does biotin help with stronger and healthier hair growth? For starters, as mentioned above, biotin is responsible for helping the body break down macronutrients and compounds to produce keratin, which is a vital component in healthy hair growth. In fact, keratin is what the body requires to regenerate skin, nails, and hair.
Specifically, there have been two studies performed on biotin and hair growth, with both producing similar results. The first study took place in 2012, and looked at participants who took a biotin supplement versus those given a placebo supplement. After analyzing results at both 90 and 180 days, those who took the biotin supplement had hair regrowth in areas previously affected by hair loss; these same participants also reported having less hair loss.
A 2015 study followed a similar procedure, with digital images of each participant's scalp used for comparison after 90 days. Similar biotin for hair growth results were recorded, this further supporting evidence that biotin can aid in healthy hair growth and can even help to reduce future hair loss.
Many people who have taken biotin supplements for hair growth have also noticed their hair seems healthier, stronger, thicker, and shinier. This, again, is likely due to the increase in keratin production associated with the body's improved ability to break down certain nutrients. This can also result in overall healthier skin and nails.
With all this in mind, it makes sense that interest in biotin has peaked on Google Trends, reaching an all-time high of searches in July of 2017 after seeing steadily increasing interest since around 2008. Specifically, people across the globe are searching for terms like "biotin hair" and "biotin hair growth."
How Much Biotin Do You Need Daily?
While many adults are able to get their daily requirements of biotin met by food intake alone, this is not always the case. Specific biotin dosage recommendations will vary based on age and lifestyle, which is why it's always a good idea to speak with your physician before starting on a biotin supplement. He or she will be able to provide recommendations regarding biotin dosage for hair growth specifically.
However, for most adults, the ideal daily biotin recommendation is around 30 mg, though women who are pregnant or breastfeeding should get closer to 35 mg.
Getting Enough Biotin in Your Diet
So, how can you go about getting enough biotin in your diet if you're not doing so already? There are plenty of natural sources of biotin, including:
- salmon cheese
- whole grains
Keep in mind, however, that if you are eating eggs for biotin, the biotin itself is only found in the egg yolks; there is none contained in the egg whites.
Furthermore, making sure the get the ideal amount of biotin in your diet can be difficult, especially if you're also trying to balance your levels of other vitamins and macronutrients. For this reason, many people who aren't able to get enough biotin in their regular diets and who are experiencing deficiency side effects (such as hair loss) are encouraged to take a biotin supplement instead.
Should you decide to begin taking a biotin supplement, be sure to take no more than your daily recommended dosage. Furthermore, make sure to shop around and find a quality supplement derived from natural ingredients as opposed to chemical supplements, as these are better for your health and wellness.
Taking too much of any supplement can be dangerous and lead to unwanted side effects, such as nausea, diarrhea, and cramping. Too much biotin could also result in a skin rash, high blood sugar, and low levels of other essential vitamins. For this reason, it is important to speak with your physician before starting on any supplement, biotin included.
When Will You Begin Seeing Results?
If you're taking biotin for hair growth results, you may be wondering how long it will take before you start to notice the difference. Of course, everybody will have a different experience, but in the studies referenced above, most participants were able to see noticeable results within 90 to 180 days.
The key is to be consistent in your intake; make sure to take your recommended dosage each day in addition to tracking and doing your best to get a proper intake of your other vitamin types (including vitamin E, another important aspect of healthy hair growth).
Other Tips for Faster, Healthier Hair Growthbiotin
In addition to making sure you're getting enough biotin and vitamin E, there are some other steps you can take to improve your hair growth and health. For starters, do your best to take care of your hair by avoiding over processing or exposure to excessive heat.
For those who like to blow dry and style their hair, this may mean taking a break from styling or, at the very least, using a protective product on the hair before heat styling. This can help to reduce breakage and damage, helping hair become healthier and stronger. Taking a break from coloring hair is also helpful, as chemical hair coloring products can weaken hair over time.
Generally, healthy hair should grow at a rate of about half an inch per month. If your hair doesn't seem to be growing at that rate, you may have a vitamin deficiency or another underlying issue, and it may be worth seeing your doctor over.
As you can see, biotin can play a huge role in encouraging healthy hair growth in adults. By helping the body break down nutrients to produce keratin (a key component in hair growth), the body is able to grow healthier, stronger, and shinier hair. And for those with a biotin deficiency, taking a daily supplement can make all the difference. So now the next time someone asks how effective is biotin for hair growth you can answer them!
Taking Advantage of Private Label Biotin
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