Growing healthy hair is a goal for most people. Each year, consumers spend billions of dollars on nutritional supplements that stimulate hair growth.
One of the most popular is the biotin vitamin. Biotin pills has been shown to promote hair and nail growth, which experts recommend.
Are these claims true?
Let's explore the facts about this highly acclaimed vitamin.
And while you're on the topic, laser combs can help with hair growth too.
TOP RATED BIOTIN PRODUCTS
Natrol Biotin 10,000 MCG
Sport Research Biotin 5000 MCG
What is Biotin?
Biotin is a B-7 vitamin, water-soluble and is a necessary component for every living creature to remain healthy. This B-7 vitamin supports metabolic functions in your body.
As a building block for a healthy body, biotin can be found in nutritional supplements and a variety of foods. Other names include Biotine-D, D-Biotin, Biotina, Coenzyme R, Vitamin H and W Factor.
What Does Biotin Do?
Biotin promotes effective adrenal functions. Adrenal glands are responsible for your hormone production. Located above your kidneys, these glands regulate blood sugar, metabolize protein and fat and control blood pressure. It also helps your adrenal glands produce enzymes that help them carry out their functions.
It is also known as a hair, skin and nails vitamin.
In rare instances, people can lose their hair due to a biotin deficiency. For these people, the supplement can provide the necessary support for hair growth.
Biotin is also frequently used as an ingredient for hair loss products including shampoos and conditioners.
There are several benefits of biotin other than increasing hair and nail growth.
- Biotin promotes fetal development. For pregnant women, biotin is an essential key to helping fetuses remain healthy. According to a published study in the Journal of Nutrition, babies born to women with biotin deficiencies can have major birth defects. For that reason, health professional prescribe biotin supplements for pregnant women.
- Biotin improves metabolic function. As part of a healthy diet, biotin helps your body metabolize food at a faster rate. Metabolic functions include breaking down fats, protein and carbohydrates. As a result, you can lose weight while taking this supplement. At the same time, it provides energy.
- Biotin helps to lower your bad cholesterol levels. If you want to decrease your cholesterol levels, taking biotin supplements may help you achieve that goal.
What Food Contains Biotin?
Some of the world's most nutritious foods are rich in biotin. When these foods are eaten daily, you will notice a positive change in your hair, skin and nails.
- Carrots are rich in biotin. They also contain high amounts of beta-carotene. This combination of vitamins makes carrots a good addition to most diets.
- Brewer's yeast and nutritional grains are packed with biotin, thiamine, riboflavin, niacin and folic acid.
- Cold water fish includes tuna, salmon, herring and trout. In addition to biotin, many sources of cold-water fish contain Omega-3 fatty acids.
- Spinach is a leafy green vegetable that offers an abundance of vitamins such as biotin, folate and Vitamin E.
- Greek Yogurt contains a good balance of proteins and biotin. In order to provide the maximum health benefits, the yogurt must not contain excessive sugar. Sugar destroys collagen. This can result in dull skin, brittle nails and slow hair growth.
- Eggs are filled with protein and biotin that strengthen your body. To get the most biotin from eggs, you must eat the yolks. The majority of an egg's biotin is contained in the yolk.
- Berries are sweet, delicious and filled with healthy antioxidants and biotin. Good selections of berries to increase your biotin intake include strawberries, cranberries and raspberries.
These natural food sources can easily be added to your diet to promote hair and nail growth.
Natural Ways to Add Biotin to Your Diet
Adding biotin-rich foods to diet does not have to result in a diet that is bland or tasteless. There are plenty of tasty ways to increase your biotin intake through your diet.
Eggs can be enjoyed in so many ways. You can bake a healthy quiche with low-fat ingredients. You can make deviled eggs when you want a quick boost of biotin. For breakfast, you can eat your eggs scrambled, hard boiled or poached.
When it is time to enjoy your biotin-filled berries, you can make delicious smoothies and combine them with your Greek yogurt. Another way to enjoy berries is by including them in a fruit salad with other healthy fruits.
With brewer's yeast and nutritional grains, you can add small amounts of these ingredients to your breakfast smoothie or morning pancakes.
There are tons of recipes that you can use to make increase the biotin in your diet. A quick search of the Internet will yield hundreds of delicious recipes.
Understanding Biotin Deficiency
Fortunately, biotin deficiency is not a common occurrence but when it occurs, it can have serious complications.
Consuming too many egg whites daily over a long period time can cause biotin deficiencies, especially when they’re uncooked. Egg whites have less fat than yolks, but egg whites prevent your body from absorbing biotin.
Another cause of biotin deficiency is the prolonged use of antibiotics. This drug disrupts the production of friendly bacteria that produces biotin in your body.
There are some genetic disorders such as Multiple Carboxylase Deficiency and Holocarboxylase Synthetase that can cause biotin deficiency
If you experience any of these, you should seek medical treatment to rule out a biotin deficiency or other medical conditions.
Common signs of biotin deficiency are:
- Dry eyes
- Loss of appetite
- Cracked lips and sides of mouth
- Tingling and numbness of extremities
How Much Biotin Should I Take?
The Adequate Intakes (AIs) for biotin are:
- 0 - 6 months (5mcg/day)
- 7 - 12 months (6 mcg/day)
- 1 - 3 years (8mcg/day)
- 4 - 8 years (12mcg/day)
- 9 - 13 years (20 mcg/day)
- 14 - 18 years (25mcg/day)
- 19 years and above (30mcg/day)
- Pregnant Women (30mcg/day)
- Breastfeeding Women (35mcg/day)
By having proper meals daily, these are easily achieved.
Does Biotin Work?
A user talks about his experience with biotin supplements and shows his before and after pictures.
He mentioned about his baldness, and how biotin had helped him.
How Much Biotin To Take For Hair Growth?
There are currently no known figures as to how much you should take for your hair to grow.
However, there are supplements available, in 5000mcg or 10000mcg dosages.
They can also be purchased without any prescriptions.
When starting on a biotin supplement, it is suggested to start at a smaller dosage, and increase it along the way to see whether there are any side effects. This can be done through cutting the pills so that you get a smaller dosage.
We do this because everybody is different so there may be varying reactions. Therefore, this type of trial and error will work better for you.
Biotin supplements can be effective, but they are not a one-size-fits all supplement.
Factors such as your current health condition and age can determine how much biotin is right for you.
Is Biotin Safe for Everyone?
You ask whether taking a high dosage supplement will have a health risk?
Here, we provide an answer.
The Food and Nutrition Board has Estimated Average Requirements (EARs) and Recommended Dietary Allowances (RDAs). They do not have sufficient information to establish these figures for Biotin as of now.
That is why they can only provide the AIs mentioned above as a general guideline.
For safety reasons, there are also Tolerable Upper Intake Levels (ULs) for supplements.
As for biotin, there is no UL as there is a lack of data of adverse effects from high doses.
In addition, Oprah’s website states that there isn’t any danger in taking Biotin at amounts of 5000mcg. Moreover, there are no reported side effects of biotin intake of up to 10milligrams (10000mcg) a day.
This is because since biotin is water-soluble, you only absorb what you need and the excess will be flushed out from the body. It will not stay in your system for long.
Before taking any nutritional supplement, you should consult with your physician or health professional. This is very important if you are taking prescription drugs. Biotin may not work well with your prescription.
Your doctor may be able to test you to determine if you have a biotin deficiency. You can also discuss the possible side effects that you might experience if you take the supplement.
If any of these situations apply, you should not take biotin supplements before you consult with your doctor:
- You are pregnant or nursing.
- You are a smoker.
- You have diseases related to your kidney.
- You had surgery on your stomach.
- You are on kidney dialysis.
Growing your hair is important, but maintaining your health should be your primary goal.
Possible Prescription Drug Interactions
Some prescription drugs can lower the levels of biotin in your body making it difficult to determine the correct dosage you need. You should use caution and consult your physician if you are taking the following prescription drugs.
Studies Done and Possible Side Effects
Many scientific clinical studies have yielded unclear or inconclusive results about the effectiveness of biotin and hair growth.
However, many men and women use the supplement each day, and they have experienced positive results.
Here are some of the most common feedbacks that users have:
- Many users report noticeable hair growth in 60 days.
- Within a year of using biotin, there have been reports of exceptional hair and nail growth.
- Reduced breakage and shedding.
- Skin has become smoother and more refined.
- Hair has grown thicker during the past year.
- Reversed hair loss.
- In some cases, no changes in hair or skin have been noticed.
- A few people have reported experiencing breakouts and allergic reactions to biotin.
- Cause problems for people who are prone to developing acne.
As you can tell from these results, users have reported different experiences. As expected, there have been some adverse reactions and reports about taking biotin supplements.
As you consider the negative reviews, you must remember that every person have different body chemistry.
What works for one person, may not work for another.
How Long Does it Take to See Results?
Contrary to the information presented in the marketing campaigns for biotin, your hair and skin will not grow overnight. This is not to say that your hair growth will not be accelerated.
You must remember that hair growth begins from the inside out. It takes time for the body to alter the way it produces protein and metabolizes nutrients.
Hair growth requires time and patience.
Depending on the health of your body, it can take between 3 and 6 months for you to notice signs that the biotin is working. Biotin is a supplement to your lifestyle. It is not a miracle potion.
The good news is biotin supplements begin to enhance your body on the inside as soon as you take it. You may not see visible results for a while, but you should be excited to know that the biotin is working internally.
In order to benefit from biotin, you must continue to take it. Resist the urge to stop taking the vitamin when you have met your hair growth goals. Within 6 to 9 months your hair will return to its original condition if you stop taking the supplement. The key to experiencing results is consistency.
Additional Ways to Supplement Your Biotin Intake
Once you decide to take biotin supplements, it should mark the beginning of a gradual nutrition change for you.
These are actions that you can take to boost the effects of biotin on your hair regrowth:
- Drink at least 64 ounces of water each day. Water is essential to helping all of the organs and systems in your body function properly.
- Consume adequate amounts of iron. Good sources of iron include dried fruits, leafy greens, red meat and molasses.
- Give your hair a break. Sometimes hair loss is the result of constant manipulation and using harmful chemicals. If you are serious about growing your hair, you need to take a break from the blow dryers, flat irons and hot curlers. Wear your hair in loose, protective hairstyles.
- Increase your intake of silica and zinc by eating oysters, pumpkin seeds, oats, millet, barley and pecans.
- Increase your intake of foods that contain collagen such as citrus fruits, red peppers and strawberries.
Although there are mixed reviews of how the supplements can help in growing hair, Biotin still remains one of the core ingredients companies include in their hair loss products.
And there should be a good reason in doing so.
Biotin can be an effective hair supplement to your healthy lifestyle but it is not a magic pill. With patience and effort, you can use biotin and other healthy practices to grow your hair to the way it was.
Why not give it a try to see whether it works for you?
The Best Biotin Pills
Below are some reviews that we did on the 2 best biotin pills and supplements available right now.
Although there are many brands in the market, these supplements are the bestsellers in the category.
Natrol Biotin 10000 mcg
Natrol is a 35 years old Good Manufacturing Practices (GMP) supplement manufacturer.
Natrol Biotin is one of the cheapest around. Even at that price, you’re not shortchanged.
They do have bundle packs and would be much cheaper if you would to get it in pairs or more.
Sports Research Biotin 5000 mcg
Sport’s Research is founded in 1980. Its mission is to provide the highest quality health products.
Their pills are packed in mini Veggie Softgels that allows easier intake.
We like this better because it is enhanced with Coconut Oil, which is known to boost hair regrowth.
They are non-GMO and contain no Preservatives, Gluten, Soy or Stearates.