Biotin Is an Essential Vitamin for Hair and metabolic functions:
What Is Biotin:
Biotin is a part of the B complex family and known as vitamin B7, or vitamin H. Hair needs a mixture of both vitamins and minerals to grow and Biotin is one of these essential vitamins, which stimulates keratin production in hair and can increase the rate of follicle growth. It also helps your body metabolise proteins (amino acids), which are the building blocks of hair. Biotin therefore supports healthy hair growth and is often suggested as a supplement to improve the health of hair.
As well as helping to promote healthy hair, skin, and nails, Biotin is also responsible for converting food into energy and keeping our metabolic, nervous, and digestive systems healthy and is crucial to our overall well-being, including physical and emotional health.
Biotin Deficiency:
We only need small amounts as a daily requirement, and it is readily available in the average healthy diet. Biotin deficiency is seen in conditions like celiac disease and sometimes in pregnancy. However, when there is a deficiency, it will usually show up as dry, scaly skin, hair loss, brittle nails, and a number of other issues. It is not stored for long in the body and in order to be effective, it needs to be consumed daily.
Alopecia & Thinning Hair:
Research has shown that Biotin is effective in helping reduce hair falling and thinning in certain individuals. A lack of Biotin can cause hair loss and in some cases loss of hair colour, when hair loss and/or thinning is an issue, a combination of supplements, as well as a healthy diet, is best for encouraging re-growth. Biotin deficiency has been linked to alopecia. Alopecia is a condition where the immune system goes out of control and attacks itself, resulting in temporary or permanent hair loss. Scientists have experimented with the production of gut bacteria that produce biotin and have linked it to hair loss. Foods containing vitamin E such as avocado and nut butter can also support hair health. Ensure you’re getting enough omega 3 and omega 6 fatty acids through foods like raw nuts, seeds, hemp, coconut, omega oils etc. Most people benefit from supplementing with 2,000mg a day of omega-3 fatty acids.
Stronger Nails:
Studies have also shown that women with brittle fingernails who supplemented with biotin experienced less fingernail splitting and an increase in thickness of their nail plates. Biotin supplementation was effective in 91% of the participants to growing healthy, strong nails.
Healthy Skin:
Many people rely on collagen for skin health, but Biotin also has a role to play here. While there isn’t currently enough research to suggest that taking Biotin helps with skin health, the benefits can be inferred as biotin deficiency results in a number of skin issues including cracking skin on the sides of the mouth, rashes and cradle cap.
Pregnancy and Breast Feeding:
Post pregnancy hair loss is due to a normal hormonal shift and shows up mostly around three months after giving birth. Biotin has been known to strengthen the hair and encourage growth during this phase. Biotin is water soluble, and you pass it in your urine and through your breast milk, so if you’re breastfeeding, it may be a good idea to take a Biotin supplement to compensate, Biotin can also help with baby’s cradle cap. Biotin is safe to take during breastfeeding but be aware it might change the taste of breast milk. Especially if you’re breastfeeding it is important to check with your doctor or pharmacist before taking anything new.
Immune Health & Cognitive Function
Biotin plays a leading role in your immune system and is a key in the production of white blood cells. White blood cells can be thought of as the defence mechanism in our body. Come into contact with bacteria or a virus? You want your white blood cell count in good shape to fight it off. Biotin is also needed for myelin sheath production. Our myelin sheath covers our nerves and assists with neurotransmitter activity and cognitive function.
Improved Metabolism:
Biotin is an essential cofactor for a number of different metabolic processes and its key in producing the energy for the body. Not only does it break down fats, carbohydrates and proteins, it’s also a key player in the formation of fatty acids and glucose. According to research Biotin seems to be playing a role in helping people with metabolic diseases like Type 2 Diabetes, and when combined with chromium, Biotin appears to lower blood glucose in people living with the disease.
Foods Sources:
The benefits of biotin have been shown to be particularly effective when taken with zinc. Biotin is a water-soluble vitamin, meaning your body cannot store it, and therefore it should be consumed every day. It is easy to obtain biotin through your diet, and in many types of foods including, banana, nuts, legumes/beans, mushrooms, egg yolks, whole-grains, berries, vegetables, cauliflower, liver, organ meats, wild salmon and yeast etc. These natural sources of foods will help fortify your hair follicle by boosting your keratin, according to the National Institutes of Health, making hair stronger, it will be less prone to fall out. If you supplement with a hair and nails multi vitamin formula, chances are there’s biotin in it.
Biotin Supplements: What to Look For?
Quality is important, look for the ones which is comprised of natural non-synthetic ingredients and with no fillers or additives. Titanium Dioxide is widely relied upon in vitamin manufacturing as a colouring agent and binding mineral, titanium dioxide is known to cause health issues in the immune system. Low-quality Biotin products may include this filler so check the label and look to avoid it,
Effective Dosage:
Some supplements contain tiny amounts of Biotin which can be low to be effective. Be sure to find a supplement with at least 5,000 mcg per serving and ideally 10,000 mcg.
Other Factors of Hair Loss:
Common causes of hair loss include genetics, cancer treatments, certain medications, as well as underlying conditions like depression and stress. If your hair loss is causing you concern, talk to a healthcare practitioner, you may be deficient in certain vitamins that give you the building blocks needed to regrow healthy hair. Your healthcare practitioner may give you tests, examinations, and investigate whether your diet or something else may be the cause.