Who doesn’t want a thick, healthy head of hair? While there are a lot of hair products that claim to make your hair healthy and shiny and even help hair grow faster, not all of these products are backed by scientific evidence. One nutritional supplement that’s been promoted in recent years for hair health is Biotin.
What is Biotin?
Vitamin H, or biotin, or Vitamin B7 appears in the specialized nomenclature as a water-soluble vitamin that is part of the B vitamin complex.
Unlike other vitamins that come from food, biotin can also be synthesized by the bacterial flora of the large intestine . Practically, through a symbiotic relationship with unicellular life, the human body can benefit from the beneficial properties of this vitamin.
As an idea, Vitamin H is found in the meat of birds raised on the ground in the yard such as chicken, guinea fowl, duck, goose, appears in substantial quantity in vital organs such as liver and kidneys in animals such as calf, turkey, appears in cow’s dairy products such as milk , cheese and butter, we also find it in egg yolk, oysters, lobster, salmon, tuna, mackerel, herring.
Biotin is also found in fruits such as avocados, bananas, strawberries, watermelon, grapefruit, black currants, raisins, but also in vegetables such as green peas or cauliflower. Vitamin B7 also appears in the structure of wheat germ, oat bran, whole grain bread, oat flakes, peanut butter.
There are numerous claims that Biotin not only makes hair look thicker but can also help it to grow faster, or can reverse graying. Biotin is also being promoted by some companies as a way to stop hair loss or to restore natural hair color. Is biotin for hair growth and gray hair really effective?
If you eat large quantities of raw egg whites, you can have more difficulty absorbing biotin due to the presence of a protein in the egg that blocks absorption.
This is a practice that most people avoid these days due to the risk of Salmonella. Requirements for Biotin may be greater during pregnancy and when taking certain medications, particularly anti-seizure drugs.
Biotin helps to promote healthy hair growth and may be used to treat brittle nails and dry skin. Some people may experience side effects when taking biotin supplements. These side effects include nausea, diarrhea, vomiting, weight gain, increased urination and thirst.
Biotin for hair growth: What’s the association?
While deficiency of biotin can cause hair loss, along with skin dryness and brittle nails, as previously stated, deficiency isn’t a common problem and there’s no evidence that adding extra biotin to your diet offers any additional benefits.
If a deficiency state does exist, as might occur when a patient is hospitalized and not eating normally, biotin supplements may help reestablish normal hair growth. There’s evidence that pregnant women are more likely to be Biotin deficient and may need supplements. If you’re pregnant, talk to your doctor about this issue.
Biotin for hair growth side effects
Is too much biotin bad?
It may seem like it’s good to take more biotin than the recommended dose because it will help you get all of the benefits that it has to offer. But too much biotin can cause side effects.
Biotin for hair growth side effects are not very common but can occur if the individual has an allergy or sensitivity to biotin or any of the other ingredients in the product they are taking.
In rare cases, high doses of biotin can cause side effects. Side effects of taking biotin are:
- kidney problems
- nausea
- trouble sleepingvomiting
- problems with insulin release
- dizziness or even liver damage
- skin rashes
- digestive upset
How can you be sure you have enough Biotin in your diet?
If you eat a relatively healthy diet, it’s unlikely you’ll be deficient in this vitamin unless you’re pregnant. If you want to add Biotin to your diet naturally, three of the best sources are Swiss chard, carrots, and Brewer’s yeast. This is a safe and effective way to get more Biotin in your diet.
Biotin for hair growth: Should you take supplements?
Unless you’re pregnant, it’s unlikely you’ll need Biotin supplements. Taking biotin for hair growth is not supported by any medical studies and is unlikely to be effective.
What are the symptoms of Biotin deficiency?
Vitamin H deficiencies are rare because it is synthesized by bacteria in the digestive system, plus we find it in so many foods. But there are also situations when imbalances occur.
And vitamin H metabolism disorders occur in a special context such as: parenteral nutrition not supplemented with biotin or hereditary diseases of the metabolism of this vitamin. The most common problems are directly related to biotinidase and holocarboxylase-synthetase deficiency.
These are the most well-known forms of biotin metabolism disorders. In conclusion, vitamin H deficiency is very rare, but when it occurs it has the following symptoms: fatigue, triggers anorexia, nausea, anemia, alopecia, the skin becomes too dry or too oily, myalgia, hyperesthesia, conjunctivitis and depressive states.
In addition, pregnant women and smokers need an increased intake of B7, because it is harder to assimilate.
What is the recommended daily dose of biotin? Dangers!
Experts recommend the following dosage when it comes to daily biotin intake. Adults and children over 10 years of age need between 30 and 100 micrograms of biotin per day.
For younger children, recommended doses include: 10 to 20 micrograms from birth to 3 years, 25 micrograms from 4 to 6 years, 30 micrograms from 7 to 10 years. Pregnant or breastfeeding women may need higher amounts of biotin.
The best solution is to ask your doctor for advice and find out what is the right amount for you. You can get your recommended daily dose of biotin from food or supplements. A low level of biotin in the body can be detected by a number of symptoms. These include hair loss, irritation around the eyes, nose, mouth and genitals, depression, lethargy or numbness in the extremities.
The FDA warns that too much biotin in the body can interfere with laboratory tests, such as hormone tests and tests for heart attack markers (such as troponin). The FDA reports that a person who took a high level of biotin died after a false troponin test result that was too low.
In conclusion, always tell your doctor what supplements you have taken. And remember that most people can get enough biotin from a healthy diet without the addition of supplements.
In short, Vitamin B7 is necessary in the body because its formula contributes to obtaining energy, i.e. glucose, through the process of breaking down fats, carbohydrates and proteins.
Therefore, this allows the cells in the body to obtain the necessary intake of glucose. At the same time, biotin also contributes to maintaining healthy nails, skin and hair.
Other biotin hair products
You can support hair health by eating biotin-rich foods, but there are other nourishing solutions you can use if you’re dealing with hair loss.
For example, you can opt for special care products that contain substances that help strengthen the hair, including biotin. Such products can be found in the Bauer Nutrition range.
- Har Vokse is created as a complementary care solution to other hair loss treatments. According to clinical studies, the use of this supplement can lead to a reduction in hair loss. Its fortifying formula contains a number of nutritious ingredients, and among them is, of course, biotin.
- For a complete care routine, we also recommend using Har Vokse hair spray. It has a hair strengthening effect, both for women and for men. It is suitable for all hair types. Due to the content of biotin and other nutrients, the product contributes to the fight against hair loss.
- Valotin is a shampoo that contains biotin as one of the main ingredients in its formula. This shampoo will make your hair grow longer and stronger, prevent hair loss, and make your hair healthier.
The bottom line?
Biotin for hair growth, although probably safe, is unlikely to increase how fast your hair grows or how thick it is. The most effective way to maintain healthy hair is to eat a healthy diet, including sufficient quantities of protein, to maximize hair growth and thickness.
If you’re experiencing hair loss, see your doctor to have a blood test to check for hypothyroidism and other medical conditions that could be associated with thinning & graying hair. Don’t waste your money on Biotin supplements.
I’m a family practice physician with a strong interest in preventive medicine. I trained at the Medical College of Virginia where I earned a medical degree (M.D.) and a master’s degree after graduating with a double bachelor’s degree in biology and psychology.
My philosophy? Strive to be fit and fabulous at any age! I show people how to do that through my writing.
Read more about me here.