Does the word biotin ring a bell? You’ve probably heard about this vitamin in numerous hair growth products. Many cosmetic brands lure consumers into buying their products by adding the word ‘biotin’ in their product labels. Yet, many people are curious about what biotin is all about and how this vitamin can promote hair growth. Let’s get to know more about this vitamin wonder.
Biotin is known as Vitamin H, a popular hair vitamin for your lovely mane and skin. However, this nutrient belongs to the Vitamin B brethren. This B-vitamin has been a widely used remedy to stimulate hair growth. However, several studies have questioned the sole use of biotin as a hair growth stimulant.
Can biotin live up to women’s hair growth expectations? Let’s find out the truth about this vitamin hype.
Where Can You Get Biotin?
According to the NIH Biotin Health Professional Fact Sheet, you can grab your daily dose of biotin from the following food sources:
- Plain yogurt
- Sweet potatoes and avocados
- Poultry products such as chicken eggs
- Roasted almonds, Brazil nuts, and sunflower seeds
- Cooked meat products like beef liver, kidney, and pork chop
- Green vegetables like cooked spinach and raw broccoli
The best way to get biotin is to fill your stomach with biotin-enriched foods. For instance, eggs are rich sources of biotin, especially the yolk. However, the egg white’s protein called avidin impedes biotin absorption. Thus, separate the yolk from the white if you opt to use eggs as your natural biotin supplements.
Don’t forget to include cooked meat products like beef and pork in your biotin diet. It is highly recommended to eat cooked beef liver and kidney if these meaty parts do not disgust you.
Salmon is packed with biotin and Omega-3 fatty acids. These nutrients are vital in preventing hair loss.
On the other hand, not only are avocados excellent sources of biotin, but they are also bursting with Vitamin E, another helping hand in maintaining your scalp’s good condition.
Benefits of Biotin for Hair Growth
Are you looking for a vitamin that can take good care of your hair health? Well, biotin can supply you with several hair growth benefits.
First, biotin aids energy conversion needed by your body’s metabolic processes. With the help of biotin, more fatty acids are produced and hasten protein activities in the body like keratinization.
Science also shows how biotin can regulate cellular activities, including those of your hair cells. Vitamin H can control hair cell production, thereby stimulating hair growth.
This water-soluble vitamin keeps your blood sugar in check. An increase in your glucose levels can disrupt your blood circulation. This obstruction can damage your blood vessels and prevent your red blood cells from delivering oxygen to your hair follicles.
Biotin is also considered a prenatal vitamin. This B-vitamin has profound effects on childbirth hair loss. By strengthening hair follicles, women can prevent weakened strands from being detached.
What Biotin Deficiency Can Cause
You can get your share of biotin from your diet. However, biotin deficiency can still affect some people. A lack of biotin can serve as a red alert for your locks. Your scalp gets red, itchy, and scaly, which can affect thriving hair follicles. Studies also show that people who have low biotin levels, such as pregnant women, are more susceptible to temporary hair loss.
Scientific Studies on Biotin’s Power
Is biotin alone enough for hair growth? Various experts and researchers have raised this question. Here are some results of their profound studies.
A 2015 study showed that biotin and chromium picolinate supplements could balance the low glucose levels of patients with Type 2 diabetes. However, biotin was not used alone to curb their blood sugar levels.
Another published study in 2017 reported various cases of biotin’s assistance to hair growth. Research shows that biotin deficiency can lead to hair loss.
Biotin deficiency is also linked to postpartum hair loss. Women after childbirth experience may experience a decline of biotin levels, which serves as one of the reasons why hair starts falling out.
According to a published response in the Journal of the American Academy of Dermatology, biotin consumption as a hair growth trend is alarming. Since there is still inadequate evidence to prove biotin’s power to stimulate hair growth, people must consume this vitamin with caution and limitation.
However, biotin’s hair growth effects are strengthened with the aid of other growth-enhancing nutrients. Discover some of the most helpful nutrients in revving up biotin’s influence.
Supplements to Pair with Biotin
Studies show that biotin supplements can deter accurate laboratory results. Therefore, it is not recommended to treat hair loss with biotin supplements alone. Besides that, consuming too much biotin is futile, since your body will just flush the excess vitamin away. Instead of taking in excessive amounts of biotin, ingest multivitamin supplements to nourish you with other essential hair growth nutrients.
What healthy nutrients must go with biotin for your hair sustenance?
To amplify biotin’s influence on your hair, you need collagen. Biotin and proteins go hand in hand. Collagen is a protein responsible for your hair strength and elasticity. With the help of biotin, more collagens are produced, thereby keeping your hair long and healthy.
Zinc is another hair-boosting mineral. This essential nutrient helps in regulating cell and hormone production, thereby assisting even hair growth. Because it is known to inhibit the 5-alpha reductase in your body, zinc acts as an effective DHT blocker. By keeping your hormones in check, zinc prevents an unwanted increase of androgens in your body. A 2013 study by the International Journal of Trichology also researched on how zinc sustenance can slow down the adverse effects of alopecia caused by hypothyroidism.
Don’t forget your daily intake of iron. Studies show that iron deficiency can be associated with hair loss. Your body borrows the stored mineral within your hair follicles when it suffers from iron depletion. Iron is also a must-have in hemoglobin production. The absence of iron disables your blood from carrying vital nutrients for hair growth and restoration. According to a published study by the Journal of Korean Medical Science, iron deficiency is a threatening factor in male-and-female alopecia.
Vitamins support each other. Thus, ascorbic acid, or better known as Vitamin C, is a reliable vitamin friend of biotin. This water-soluble nutrient promotes collagen production. It is also a coven of antioxidants that protect your hair from free radical damage. Your mane also improves its luster and thickness.
Thus, biotin works best with the help of other essential nutrients. These vitamins and minerals can provide a myriad of benefits for your mane by combining their unique abilities.
Biotin-enriched Hair Products
You can find an alley of hair growth items in your local beauty and health shops, and biotin-enriched products are always present.
Biotin shampoos are among the popular choices for hair loss treatment. However, shampoos are meant to be rinsed away, thereby impeding your strands from absorbing enough biotin from the product.
Aside from cleaning products, many hair conditioning items are infused with this fortifying B-vitamin. Biotin covers the surface of your hair strands to avoid external abrasions and brittleness.
A biotin hair mask has also been made possible by some women who love creating personal haircare solutions. Try using a biotin-and-oil mask to treat your hair. You will need a few teaspoons of essential oil, such as olive, coconut, or Vitamin E oil and biotin tablets. Use a food processor to mix both the vitamin pills and the oily substance. Spread the concoction all over your hair and scalp and let it sit for 30 minutes. Rinse your hair to remove the grease.
There are also biotin oils sold in pharmacies and other local hair care shops. You can add this essential oil to any of your favorite hair shampoo or conditioner. You can also use biotin oil for massaging your pate. Not only does your store-bought biotin oil sustain your strands, but it will also stimulate blood circulation underneath the scalp.
Therefore, using hair products infused with biotin is 100% safe and healthy for hair growth. These items can give your hair an extra punch of biotin care.
Is Biotin Alone Enough?
Science still has a long way to discover the truth about Vitamin H. More studies must be conducted to prove and unleash biotin’s full capacity to fuel hair growth.
Biotin alone as a hair growth supplement is still not enough. So what can you do to help your mane? The best way to fight against thinning hair and alopecia is to consume an ample dose of essential vitamins, minerals, and proteins to promote hair growth. Nourish yourself with enough biotin by including excellent food sources in your daily diet.
Get a Hold of the Best Hair Products.
Don’t limit yourself from receiving the best treatment for your hair. Choose the safest and most effective hair growth products loaded with hair vitamins like biotin. Learn more about ways to defeat female alopecia. Find the perfect hair loss cure for your mane.