Everyone loves a beautiful compliment, especially one that credits the hair. Biotin! You may have encountered this word in your quest for improved hair growth. Biotin plays numerous beneficial roles in the body, most notably its activities in the growth and maintenance of healthy hair.
In this article, we will describe the beneficial roles of Biotin in your body, specifically its role in the growth of your hair.
What is Biotin?
Biotin is a water-soluble vitamin, one of the eight B complex vitamins called B-7 (1). It acts as a coenzyme and is also referred to as coenzyme R. A coenzyme is a substance that improves enzyme reaction. They do not work directly to activate or speed up biological reactions; instead, they help the enzymes speed up reactions.
Biotin functions alongside the enzyme category known as carboxylases. Carboxylases are involved in the body’s metabolic processes, including the production and utilization of glucose, amino acids, and fatty acids (2). Biotin mechanism of action helps the body convert the food consumed into energy by breaking down fats and carbohydrates.
Because the human body does not store water-soluble enzymes, it is necessary to absorb them regularly from daily diets. Biotin is present naturally in various foods and as a supplement.
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There is no laboratory test to check the biotin level; when it is low, it can only be detected by the symptoms. Some of these symptoms include red scaly rashes on the face, thinning of the hair, loss of hair color, depression, brittle nails, tingling of the arms and legs, hallucination, and tiredness.
Benefits of Biotin
Biotin is also known as Vitamin H – the H represents the German words “Haar und Haut,” which translates to “hair and skin” (3). Biotin plays a significant role in maintaining the natural health of hair and skin, but that is not all; other benefits include
1. Breaking Down Macronutrients
Biotin helps convert consumed food into energy through biochemical processes. It acts as a coenzyme, supporting the enzymes breaking down carbohydrates, fats, and proteins. These biochemical processes include:
Gluconeogenesis is the biochemical process of synthesizing glucose from sources other than carbohydrates. These may be fats or amino acids.
Fatty acid synthesis – Biotin assists the enzymes involved in the production reactions of fatty acids.
Amino acid breakdown – Biotin-assisted enzymes metabolize amino acids, specifically leucine.
2. Improving Nail Health
When your nails are brittle, they are fragile and prone to cracks, splits, and breakage. Biotin may strengthen your nails, improving your overall health.
3. Improving Hair Growth
4. Reducing blood sugar levels in diabetes patients
5. Supporting fetal development during pregnancy (4)
6. Maintaining the nervous system
7. Improving eye health
8. Improving liver health and functionality
9. Maintaining healthy skin
10. Supporting Multiple sclerosis treatments
Multiple sclerosis is an autoimmune disease that damages Myelin. Myelin is the protective covering of nerve fibers in the eyes, brain, and spinal cord. Biotin may help produce it, reversing the disease progression and reducing chronic disability (5).
11. Increases good cholesterol –HDL and decrease bad cholesterol – LDL
12. Reduces inflammation
13. Improve cognitive functions.
Biotin Deficiency
Biotin deficiency is not common (6). However, its occurrence may be traced to different reasons, such as
- Inadequate dietary intake
- Genetic disorders that affect biotin metabolism
- Pregnancy
- High intake of alcohol
High intake of raw eggs – Raw egg white contains the protein avidin, which binds to Biotin and prevents the body from absorbing it. Cooking the egg deactivates the protein action.
Biotin deficiencies are not identified in the laboratory; instead, through the visible symptoms (5), which include
- Brittle fingernails
- Scaly red skin rashes on the face – dermatitis (7)
- Hair thinning
- Dry skin
- Acute hair loss – alopecia
- Dry eyes – conjunctivitis
- Depression
- Hallucination
- Exhaustion
- Obesity
Biotin and Hair Growth
Biotin acts on the hair by improving the body’s keratin level. Keratin is the protein component of skin, hair, and nails. Improved keratin level enhances hair growth and reduces hair loss by shedding.
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How does Biotin work for Hair growth?
Biotin treatment has become a prominent trend in the beauty industry, driven by the recognition of its remarkable beauty benefits. Integrating Biotin into regular beauty routines has been spurred by its potential to address alopecia, effectively manage hair loss, promote growth, and enhance hair texture. Biotin operates in two ways to support hair growth. Firstly, it facilitates the proliferation of hair cells, crucial for healthy growth, by interacting with enzymes responsible for amino acid production, strengthening hair fibers. Secondly, Biotin aids in metabolic processes, improving blood circulation in the scalp, resulting in healthier follicles, reduced breakage, and accelerated hair growth.
How to Get Biotin for Hair Growth
The Biotin consumed in your daily diet is a healthy dose. However, with the knowledge of the benefits of Biotin, there is a quest for more Biotin, even as supplements. Here are three sources.
- Biotin-infused hair care products. Including shampoos, conditioners, and oils.
- Supplements such as pills, capsules, tablets
- Biotin-rich foods
Also Read – DIY Homemade Vitamin C Serum Recipe for Healthy Skin
Biotin-rich Foods
You probably have a healthy amount of Biotin from your daily diet. However, if you would love to improve the biotin amount by the food you eat intentionally, here are some food sources to integrate into your diet (8).
- Vegetables such as cabbage, cauliflower, carrot, spinach, swiss chard
- Fruits such as strawberry, raspberry, banana, cranberry, cucumbers
- Turkey
- Chicken
- Beef
- Fish including sardine, salmon, trout, tuna, halibut
- Pork
- Cooked egg
- Organ meat, including liver and kidney
- Seafood
- Soybeans
- Nuts and beans such as almonds, peanuts, walnuts, hazelnuts, cashew nuts, pecans, black-eyed beans
- Sunflower seeds
- Mushroom
- Whole grains
- Cereals
- Baker’s yeast
- Dairy products (milk, buttermilk, yogurt, cottage cheese, cheddar cheese, etc.)
- Peanut butter
- Sweet potato, and so forth.
The Recommended Dosage of Biotin Intake
This is based on age, sex, and overall body health conditions. You may complete this dosage through your diet or opt for supplements. This biotin intake is aimed at longer, fuller, stronger, and healthier hair.
For ages 10 and older, the recommended dose to get is between 30 and 100 mcg per day.
- From birth to 3 years: 10 to 20 micrograms (mcg)
- Ages 4 to 6 years: 25 mcg
- Ages 7 to 10 years: 30 mcg
- Adult male – 19 mcg/day
- Adult female – 30 mcg/day
- Pregnant woman – 30 mcg/day
- Nursing woman – 35 mcg/day
Because of the benefits of Biotin in fetal development, a pregnant or breastfeeding woman may need higher levels of biotin intake. For specific health purposes, you may need to talk to your doctor about the proper daily intake according to the goal you intend to achieve (9).
Biotin Supplements
You may opt to increase your biotin intake by taking supplements. These supplements are available in tablet or capsule form and sold over the counter. However, supplements should be regulated appropriately; you may talk to your doctor before using them. You should also take supplements with food to reduce possible side effects. Over-consumption of the vitamin could trigger some mild side effects (10).
Some of these possible side effects, although minor, include
- Diarrhea
- Cramps
- Nausea
Recommended Products
Biotin is available in the market under different brand names. You can consult with a Trichlogolist for more details. You may also try “Kiierr Biotin Gummies For Hair Growth,” enriched with Coconut Oil and Elderberry. Biotin’s goodness and other vital nutrients can quickly provide healthy and more robust hair.
Side effects
Biotin is water-soluble; excesses will be flushed or excreted through your urine. Hence, extreme cases of biotin overdose are doubtful. Although Biotin is non-toxic and safe, excess intake may not result in adverse health risks. It is important to discuss its interaction with any medications you currently take. This discussion with your doctor is critical if you opt for biotin supplements. It will provide you with individual information on dosages and potential side effects regarding your previous health history.
Summary:
Biotin is a B vitamin that aids health functions in many ways. It acts as a coenzyme, helping various enzymes to carry out their activities. Biotin plays a crucial role in the metabolism of carbohydrates, fats, and proteins. Because biotin is a water-soluble vitamin, it is not stored in the body but rather obtained from daily consumed food. However, if you want to increase your biotin intake, you may intentionally consume biotin-rich foods, or opt for supplements. Biotin helps in various metabolic activities including maintaining healthy hair – reducing hair loss, improving hair growth, improving hair thickness, and shine. Biotin doesn’t give overnight results, its work is dependent on various metabolic factors across different individuals. So eat your healthy balanced meals rich in biotin, and follow a healthy hair care regimen for maximum benefits. Biotin deficiencies, although rare, exist and show symptoms such as skin rashes, hair problems, nail problems, neurological problems including depression, exhaustion, and hallucination. This can be fixed by intentionally taking food rich in biotin content, or by taking biotin supplements. If you opt for biotin supplements, see your doctor and discuss appropriate dosages for your health.
Frequently Asked Questions (FAQ)
How long until you see the results of biotin activity?
It would help if you were consistent with your biotin intake. You may not see any noticeable impact until several months after you have increased biotin intake. This may be as long as 90 days.
How often should you take your biotin supplement?
Your supplement should be taken daily. However, a discussion with your doctor will trace through your medical history and give you a personal prescription dose for use. Make sure you take it as directed by your doctor.
Can Biotin overdose cause death?
Biotin is a water-soluble vitamin. Excess doses in the body are excreted as urine. Cases of overdose are rare and, even then, result in mild effects. It does not cause death.
Does Biotin help hair growth?
Yes, it does. Biotin increases hair follicle growth and helps in the development of healthy hair, shiny, fuller hair.
References –
- “Biotin” – lpi.oregonstate.edu
- “Present Knowledge in Nutrition” -elsevier.com
- “Biotin” – ods.od.nih.gov
- “Health Benefits of Biotin” -healthline.com
- “Multiple sclerosis” – mayoclinic.org
- “Biotin” -medlineplus.gov
- “BIOTIN” – webmd.com
- “Why do we need biotin (vitamin B7)?” -medicalnewstoday.com
- “Biotin for Hair Growth: Does It Work?” – healthline.com
- “Final report on the safety assessment of biotin” – pubmed.ncbi.nlm.nih.gov
