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“The recommended daily amount for adults is 30 micrograms, but a typical Western diet contains more than enough biotin—generally 35–70 micrograms per day,” she says. So unless you’re not getting enough through food—or you were born with biotinidase deficiency (BIOT), a condition that prevents the body from using biotin—chances are you’re not running low, she adds. But is swallowing it in capsule, powder, or gummy form really the secret to longer, thicker hair? We asked Susan C. Taylor, MD, professor of dermatology and vice chair for diversity, equity, and inclusion at the University of Pennsylvania’s Perelman School of Medicine, for her thoughts. Whether in food, a pill or hair care, it can seriously strengthen brittle hair and nails.
Side effects
Though sales are skyrocketing, only limited research supports taking biotin supplements for hair growth — especially in men. In addition, the supplement contained other nutrients known for promoting hair growth like amino acids, zinc, and vitamin C, so it’s unclear if biotin affected the results (13). Biotin levels that are too low can lead to poor hair growth and hair loss. However, considering that most people have adequate levels, adding more to your diet through supplements likely won’t help (7).
Biotin Benefits: What the Experts Have to Say
And if you’re taking large amounts of biotin, be sure your healthcare provider knows before you do any lab tests. Newer-generation assays now prevent biotin interference for hsTnT and TSH testing (38). Biotin is an essential B vitamin that acts as an important coenzyme in carbohydrate and lipid metabolism. It is often taken alone or in combination with other vitamins for skin, nail, and hair health. It is also thought to benefit patients with diabetes and neuromuscular disorders.
vitamin B2 (riboflavin)
Increasingly, I’ve noticed more products that offer targeted health solutions, especially around hair growth and thickness. Kenneth Byrd, with a BS in Accounting and Management Information Systems and an MBA from the University of Alabama at Birmingham, has over 15 years of experience and is a recognized authority in hair care. Co-founder of Curl Centric® and Natural Hair Box, Kenneth has dedicated himself to promoting ethical and scientifically-backed hair care practices.
Want To Stop Hair Loss? Experts Say To Take These 3 Effective Supplements Daily To Minimize Fallout - SheFinds
Want To Stop Hair Loss? Experts Say To Take These 3 Effective Supplements Daily To Minimize Fallout.
Posted: Sat, 30 Mar 2024 07:00:00 GMT [source]
Ginseng tea: 5 benefits of this healthy beverage
Studies have suggested that high dose biotin therapy might help improve symptoms in people with multiple sclerosis (MS). This is an autoimmune disease that affects the nervous system, leading to muscle weakness and a range of other problems. For this reason, biotin may be able to help reduce nerve damage in people who have diabetes or who are undergoing dialysis for kidney disease. In a 2013 animal study, researchers found that biotin may stimulate the secretion of insulin from the pancreas and subsequently lower blood glucose. Biotin use has caused the misdiagnosis of hyperthyroidism and Graves' disease, a serious autoimmune thyroid disease.
You hear about it so often that you probably don’t even think to question it. If you are on any of these medications, speak with your healthcare provider before taking biotin. A person should always speak to a doctor before taking supplements and choose brands carefully, as supplements are not monitored by the FDA. In people with this condition, the body does not produce enough of the enzyme needed to release biotin from proteins in the diet during digestion or from typical protein turnover in the cells. Results published in 2016 suggested that biotin was a safe therapy.
Biotin’s role in enhancing hair follicle strength could lead to healthier hair. However, the results depend on consistent intake and individual health factors. It’s important to have realistic expectations and patience when using biotin.
Her expertise includes population health, data analysis and synthesis, nutrition and dietetics, publishing, and education. She is a systems-oriented thinker with a passion for exploration and authentic connection. If you’re pregnant or breastfeeding, you need more biotin, though — 35 micrograms per day. The metabolic requirements of pregnancy may also lead to biotin deficiencies in some cases.
Still, biotin supplements are only likely to prevent hair loss and promote hair growth in people with a biotin deficiency. Hair growth is a complex process that hinges on several different factors. Key nutrients, like omega-3 fatty acids, biotin, and other vitamins, are important for growing hair. Foods such as eggs, fatty fish, dark, leafy greens, meat, bell peppers, and more contain the nutrients to help keep hair healthy.
Some individuals report healthier hair after using biotin; scientific evidence is inconclusive. Its effectiveness varies depending on individual factors like nutritional deficiencies. Therefore, biotin is not a guaranteed solution for growth hair issues. Biotin is often linked with beauty because it is vital for healthy hair, skin, and nails. Moreover, having biotin-rich foods helps to reduce hair loss and promotes strong hair growth, according to a study published in the Research Gate Journal.
Her specialties include hair loss, cosmetic dermatology, hyperpigmentation, and skin of color. It aids in nerve signaling and nerve cell communication, supporting the healthy operation of your neurological system, according to a study published in the MDPI Journal. Here are some of the potential benefits of biotin-rich foods, as explained by dietician Indrani Ghosh.
Check with your healthcare provider before starting a supplement regimen. They may suggest that you stop taking biotin before getting your labs done. Additionally, the risk of biotin deficiency is higher in people who have been on parenteral nutrition (nutrition given intravenously) that lacks biotin.
Food is for physical wellness, and pharmaceutical products are for mental health conditions—that’s where most of us land when it comes to nutrition psychiatry. Since there is not enough research yet to determine an RDA for biotin and there is no UL, there are no contraindications for taking biotin every day. Just be mindful of the dosage and do not exceed the recommended servings per day. “Occasionally, the mega B-vitamin combination gives some patients minor gastric trouble, but switching them to biotin alone relieves it,” Dr. Bergfeld notes. For now, there isn’t enough research to definitively state that biotin can help grow hair.
Some individuals report anecdotal evidence that biotin can help your hair grow more quickly and keep it healthier. However, there is no scientific evidence that biotin can increase hair growth in healthy individuals. Though hair loss is a side effect of biotin deficiency, the majority of the population has adequate levels of the nutrient because it’s widely available in food and is produced in your body. In a 2017 review, biotin supplements were found to increase hair growth in those with an underlying deficiency of the nutrient. However, due to the rarity of this deficiency, the authors concluded that these supplements aren’t effective for the general population (9). If you find yourself browsing the hair care aisle or searching the internet for hair treatments, one thing that might pop up is biotin.
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