Biotin is a water-soluble vitamin that’s part of the vitamin B family. It’s also known as vitamin H.
Your body needs it to help convert particular nutrients into energy. It also has an important role in the health of your skin, hair, and nails.
If you are not getting enough biotin, you might experience hair loss or even a scaly red rash.
But a deficiency is rare. In most cases, the vitamin you receive from your diet is sufficient for one to reap the health benefits it offers.
Still, many people are boosting their intake in hopes of additional advantages.
Keep reading to learn how to add biotin to your diet, what to look for in a biotin supplement, potential side effects, and much more.
What research shows about biotin and hair growth:
Keratin is a simple protein that makes up your skin, hair, and nails. It’s apparent that biotin enhances the body’s skincare infrastructure.
But beyond that, researchers are not really sure what biotin’s function in skincare or hair is.
Research on the effects of biotin on hair growth is sparse. So far, there is only limited evidence to suggest that increased biotin intake might help encourage hair growth.
For example, in a single 2015 study, women with thinning hair were given an oral sea protein supplement (MPS) containing biotin or a placebo pill twice daily for 90 days.
At the beginning and end of the study, digital images were taken of the affected regions on the scalp.
Each player’s hair was cleaned and any discard hairs were counted. The researcher discovered that girls who obtained an MPS undergone a significant quantity of hair growth in the areas affected by baldness.
They also had less shedding.
A 2012 study from precisely the exact same researcher generated comparable outcomes. Participants perceived progress in hair growth and quality after 90 and 180 days.
Daily intake (recommended):
Biotin deficiency is rare, so the U. S. Food and Drug Administration does not offer a recommended dietary allowance (RDA). RDAs can vary according to an individual’s age, sex, and general health.
Instead, specialists advocated the following dosage guidelines. Anyone aged 10 or older should get between 30 and 100 mcg per day. Infants and children should get:
- Birth to 3 years: 10 to 20 micrograms (mcg)
- Ages four to 6:25 mcg
- Ages seven to 10 years: 30 mcg
Women who are pregnant or breastfeeding may require higher levels of biotin.
Speak with your doctor about the right daily intake for you. They can offer advice on how to safely increase your dosage to supply the maximum benefits.
You can meet your recommended biotin allowance via your diet or by taking a biotin supplement.
Biotin-rich foods everyone can eat:
You are probably getting the daily recommended amount of this vitamin from the food you eat. But when you’d like to improve your intake, you can add more biotin-rich foods to your diet.
Biotin-rich foods include:
- organ meats (liver or kidney)
- egg yolk
- nuts (peanuts, almonds, and walnuts)
- soybeans and other legumes
- whole grains
Heating can decrease biotin’s efficacy, so choose uncooked or minimally-processed dishes. The quantity of biotin may differ from food to food, too, so be sure to read the nutritional information whenever possible.
Supplements of Biotin :
In case you don’t think you are getting sufficient biotin from your daily diet, or if you’re just looking to up your dosage, supplements might be an alternative.
The supplements are available over the counter in tablet or capsule form.
Although dietary supplements are regulated by the U.S. Food and Drug Administration, it is important to read the packaging carefully and only buy from a provider you trust.
The majority of people can take biotin supplements with no adverse effects, but slight side effects are possible.
You might be able to reduce your chance of unwanted side effects by taking your supplement with food.
Supplements are not for everyone, so talk with your doctor before use.
They could talk to you about the possible risks and advantages, in addition to the appropriate dose.
You always need to follow the dosage information on the label unless your health adviser instructs otherwise.
Additional benefits of biotin:
Although more study is necessary to evaluate its effects on hair growth, biotin has many proven benefits.
For instance, biotin is just one of several B vitamins that encourages a healthy metabolism.
It converts glucose from carbohydrates into energy for the body and assists amino acids in executing normal bodily functions.
Biotin is also thought to:
- Reduce inflammation
- Improve cognitive functioning
- Help reduce blood sugar in people with diabetes
- Raise “good” HDL cholesterol and reduce “bad” LDL cholesterol
Caution (Risks and warnings)
Adding more biotin-rich foods to your daily diet doesn’t take some dangers. But, you should always check with your doctor before including a new nutritional supplement in your routine.
It doesn’t have any known interactions, however, your physician should still affirm supplement use alongside any medications you may be taking.
Your doctor may also provide more personal information regarding dosage and possible side effects.
Biotin is a water-soluble vitamin, so any excess biotin in your own body will flush out through your pee. This makes a prospective overdose improbable.
If you develop an abnormal or sudden skin rash following increasing your biotin intake, see your doctor. In rare situations, this is a sign of biotin overdose.
Your doctor will check for these to confirm an overdose:
- low vitamin C level
- Low- vitamin B-6 level
- High blood sugar level
- The decline in insulin production
If your doctor confirms that you’re getting too much biotin, they’ll reduce your preferred dosage.
How long until you see results?
Most people won’t observe any noticeable gains until they’ve increased their intake for many months. For optimum results, you need to be consistent with your intake.
If you are raising your consumption through food, you will want to eat a few biotin-rich foods on a daily basis to actually consume enough biotin to create a difference.
If you’re taking a supplement, it’s crucial that you take it daily or as directed by your doctor.
Although research is limited, studies from 2012 and 2015 suggest that outcomes may be seen in as little as 90 days.
This includes a rise in growth and glow. It is believed that the longer you have a higher dose, the greater your results will be.
If you are experiencing hair thinning or hair loss, it may help out with regrowth.
There is some research to indicate that increased biotin intake may improve general hair quality, including thickness and shine.
You may already be getting the biotin you want throughout your daily diet, so talk to your doctor or health adviser about the best alternative (option) for you.
They may recommend certain dietary modifications or even a biotin supplement. Be sure to follow any dosage guidelines they provide.
When you begin having any unusual symptoms while taking a biotin supplement, discontinue use and talk to your doctor.
Ask your friends and loved ones for support.
If you’re feeling anxious or depressed, consider joining a support group or seeking counseling. Believe in your ability to take control of the pain…
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