What is biotin and will it show some miracle on your hair? Yes, you will be amazed to read how beneficial this vitamin can be and how well its supplements can nourish your hair growth.
Hair growth has always been a great issue among both men and women that might be due to negligence in diet, poor hygiene, polluted environment or deprived lifestyle. Biotin, on the other hand, can be one stop solution to such problems without spending a fortune on different hair loss treatment.
What is Biotin?
Biotin which is also known as vitamin B7 is a water-soluble vitamin that belongs to the vitamin B-complex family. This vitamin family is super for the nourishment of cardiovascular functions, poor metabolism, weak nervous system, and hair loss problems.
Biotin works as one of the co-enzymes that help the body to metabolize amino acid, fatty acids, and glucose properly. It means that whenever we take foods that are rich in protein, fats, and carbohydrates, biotin must be present to convert these nutrients into timely energy, which will then be utilized in different physical activities and proper mental exercises.
Biotin is also defined as a youth vitamin that can keep us stay younger and attractive, just because it can miraculously enhance the health of our nails, hair, and skin, it can also provide instant energy. Biotin can also rejuvenate the dullness of skin, prevent hair loss and will strengthen the nails. This amazing vitamin is also referred as vitamin H, derived from the German words “Haut” and “Haar” that mean skin and hair. Most of the skin and hair enhancing products contain biotin, but usually, intake of this vitamin is more beneficial as compared to the application.
Symptoms of Biotin Deficiency
Lack of biotin or vitamin B7 can show following major symptoms:
- Dry eyes
- Flaky and dry skin
- Red rashes on the face
- Hair discoloration
- Hair loss
- Brittle hair
- Insomnia
- Depression
- Fatigue
- Nausea
- Loss of appetite
- Muscle pain
- Inflammation in the hands and feet
- Seizures
- Cracked lips
- Walking difficulty
- Low metabolism
Biotin-rich Natural Foods
Foods that naturally contain biotin are easily available in the market and must be included in our daily diet for better health and faster hair growth. These foods include:
- Avocado
- Eggs
- Organ meat
- Fish
- Berries
- Cauliflower
- Mushrooms
- Legumes
- Nuts
- Milk
- Whole Grain
- Peanut butter
- Carrots
- Tomato
- Bananas
- Turkey
Out of all these foods, 9 of them are the best source of biotin when taken in proper proportion while providing enough amount of biotin that will certainly improve your overall health and hair problems.
- One whole egg = 13-25 milligrams
- 3 ounces of salmon = 4-5 milligrams
- 3 ounces of cooked liver = 27-35 milligrams
- 7 grams of yeast = 1.4-14 milligrams
- One whole avocado = 2-6 milligrams
- 1 ounce of organic cheese = 0.4-2 milligrams
- 1 cup of raspberries = 0.2-2 milligrams
- 1 cup of cauliflower = 0.2-2 milligrams
How Effective is Biotin for Your Hair?
People who consume better diet and good calories do not face biotin deficiency, just because their overall requirement is low, many foods that they eat already contain biotin, and according to researchers, intestinal digestive bacteria have a good ability to build biotin or vitamin B7 on their own.
Being a water-soluble enzyme, biotin can easily travel through the bloodstream and will be eliminated through urine if it is left unused. Biotin cannot be stored in the body that is why there is no use of consuming some extra vitamins, so taking some extra vitamins won’t be hard to your body. However, it is safe to take small biotin dose to keep the daily level high enough.
An increased deficiency of biotin usually occurs in people who use long-term anti-seizure medications, antibiotics or are persistent with issues such as intestinal malabsorption, digestive disorder, leaky gut syndrome and celiac disease.
In case of increased biotin deficiency, oral supplements must be taken to control hair loss and to promote better hair growth (source). The basic idea behind biotin pills or supplement intake is to nourish the hair stem cells that will, in turn, improve thinning hair or poor discoloration of hair. So it is always better to take a vitamin B7 rich diet at first place and if the results are not that effective and quick, biotin supplements must be taken but after doctors recommendation. Vitamin B7 shampoos are also readily available in the market that can also be used for the hair loss treatment that will also improve the texture and thickness of hair.
Biotin is no doubt an effective remedy for hair loss that can be easily incorporated through diet, supplements and physical application but how much amount has to be taken that we have to see next.
How Much Biotin to take for Hair Growth?
Intensive research has been made time to time to highlight different hair issues. The answer to how much biotin is recommended, is what every biotin deficient person needs to know with less effort and money. According to the proper investigation and research by National Academy of Science’s Institute of Medicine, Biotin or vitamin B7 is recommended to be taken on a daily basis to come over its deficiency. Let’s see how much dosage each age group and gender is required for a healthier lifestyle:
- Infants – 5 micrograms daily
- Infants age 7 months to 3 years – 5-6 micrograms daily
- Children age 4 to 13 years – 12-20 micrograms daily
- Adolescents – 25 micrograms daily
- Adult male or female over 19 years – 30 micrograms daily
- Pregnant women – 30 milligrams daily
- Breastfeeding mothers – 35 milligrams daily
Biotin Hair Growth Results
With the regular intake and application of biotin for hair growth, miraculous results have been seen that have changed the overall appearance and confidence of the concerned person. This vitamin pleasures thick and healthy hair when taken properly and the following results will make you wonder how amazingly biotin has worked for many people.
2 months: One will clearly see an impressive change in the hair color and texture. Hair growth will be less visible, but it has already been initiated.
4 months: The biotin users will now encounter a huge change in texture and hair color, Hair growth has been increased in 4 months both on the head and through the length. Thinner hair problem no longer persists as the texture of hair has been improved with proper biotin dosage.
6 months: This is the stage when the biotin deprived person can feel much confident with fuller, longer and thicker hair. The results are very impressive as this vitamin works both on the follicles and roots of the hair.
After going through thorough biotin detail, one can conclude that this vitamin is one of the miraculous and amazing vitamins that have shown some impressive results in the lives of the people who lacked this great deal. Always remember, to get better results always follow a prescribed and proper diet or supplement schedule just to see some amazing transformations.
