Biotin for Hair Growth: How It Works, Dosage, and Side Effects
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Taking them can also cause high biotin levels in your blood, which can interfere with certain lab tests, including those used to measure thyroid hormones, vitamin D, and heart health (2). For example, researchers in one study prescribed a biotin supplement to 22 patients with low biotin levels for hair loss following gastric sleeve surgery (6). In one study, a biotin deficiency was found in 38% of women complaining of hair loss. Of these participants, 11% had a history of deficiency risk factors, such as inflammatory bowel disease (IBD) or the use of certain medications like antibiotics (5). Despite these claims, though, there’s limited evidence to suggest that supplementing with biotin or lathering it through your hair promotes hair growth in non-deficient people.
Causes of biotin deficiency
If you’re worried that you might be deficient, bring it up with your primary care doctor. They’ll ask about your symptoms and might order a simple blood test to find out for sure, she adds. Correcting a deficiency in any of these nutrients may help treat hair loss and promote the rate of hair growth.
Does biotin help increase hair growth?
With that in mind, consider these the serums worth trying to achieve your unique hair goals. Though its use as a hair and nail growth supplement is prevalent, research demonstrating the efficacy of biotin is limited. In cases of acquired and inherited causes of biotin deficiency as well as pathologies, such as brittle nail syndrome or uncombable hair, biotin supplementation may be of benefit.
What side effects does biotin have?
Some medications have been shown to contribute to hair loss, including blood pressure and cholesterol medicines, certain antidepressants, and hormone-related medicines like birth control and testosterone. While researchers say nutrients may directly restore hair growth, the exact doses aren't known. More research is needed to determine the role of diet in hair loss management.
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There is little evidence suggesting that people with limited or no health issues benefit from consuming more biotin (1). Studies show that biotin supplements may help manage symptoms of diabetes. It might help reduce blood sugar levels, total cholesterol, and blood fats in some people with diabetes. The word “biotin” comes from the ancient Greek word “biotos,” which means “life” or “sustenance.” B vitamins, and specifically biotin, help keep your skin, hair, eyes, liver, and nervous system healthy. Biotin is also a crucial nutrient during pregnancy, as it’s important for embryonic growth.
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This technology is commonly used in tests that measure vitamin D, hormone, and thyroid levels. In fact, biotin has been found to interfere with the diagnosis of Graves’ disease and hypothyroidism (14, 15, 16). Biotin supplements are known for interacting with certain diagnostic tests that use biotin-streptavidin technology, and this can lead to incorrect results (14, 15, 16). Studies on biotin use and hair quality have been limited, but promising.
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It’s also a powerful antioxidant, which may protect hair strands against oxidative stress. Flaxseeds provide a type of omega-3 fatty acid that is not used by the body as efficiently as the omega-3s found in fatty fish. You should be able to get all the vitamin A you need by eating foods rich in this important nutrient. Milk also contributes to bone and teeth health, and it is a good source of protein, calcium, phosphorous, potassium, and vitamin D. Biotin is thought to help nerves recover from damage, especially in people with progressive diseases, such as multiple sclerosis.
Biotinidase deficiency
There's no one best food to support hair growth, but a diet rich in various nutrients can help. It's also difficult to take too much of the nutrient due to its water-soluble nature. (In other words, excess amounts are simply excreted via the urine11.) But as with any supplement, it's important to check with your doctor before taking biotin. This will ensure the supplement won't interact with medications or other aspects of your health routine.
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A cup (30 grams) of spinach provides up to 20% of your daily vitamin A needs (7). For example, 1 cup (144 grams) of strawberries provides 85 milligrams or up to 113% of your daily vitamin C needs (6). For instance, a quarter-cup of roasted almonds has 1.5 micrograms, but just six walnut halves have 9.5 micrograms. A quarter-cup of roasted sunflower seeds has 2.6 micrograms of biotin, more than the amount present in any other seed. You can take biotin as a multivitamin, B-vitamin complex, or individual supplement.
However, there are only a handful of studies on omega-3 fatty acids and hair growth. More studies are needed before health experts can make any recommendations. The recommended amount of biotin you need each day is up for debate and is thought to depend on your age.
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A 2021 study showed biotin may be able to help with neuropathic pain. 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. This biotin and collagen shampoo by OGX is a solid drugstore pick. At an accessible price point, it delivers results after just one wash. This may be the case for tests looking at troponin levels and thyroid function.
Newborn babies need just 5 micrograms (mcg) daily, while adults should be getting at least 30 mcg, and breastfeeding women should shoot for 35 mcg or more. Since biotin is found in many foods, “it would be unusual for anyone to be low in biotin,” Dr. Johnson says. A 2019 article from the Cleveland Clinic claimed that dermatologists have quietly prescribed biotin as a hair loss treatment for many years, even though the research hasn’t proved the health benefits of biotin. While it’s helpful to incorporate beneficial foods, try not to focus solely on a limited number of foods.
In a different study, researchers found that children who experienced improved hair growth or quality after taking biotin supplements all had an underlying condition that caused a biotin deficiency (3). Biotin may support hair growth in people whose hair thinning or loss occurs due to a biotin deficiency. Other vitamin deficiencies may also affect the health of your hair. Biotin is an essential vitamin that helps with the production of keratin (a protein that’s in charge of forming nails, skin and hair).
But it’s best to first make sure you’re eating a well-balanced diet of biotin-rich foods before considering too many supplements. Cureveda Grow Plant Based Biotin 1000 Mcg Powder promises to control hair fall and hair thinning. It contains silica, an essential mineral that can help improve hair lustre. Regular use of this plant-based biotin powder for hair growth may help strengthen the brittle hair. The presence of lycopene in this powder may also help prevent premature greying of hair. By boosting the blood circulation in the scalp, this powder can contribute to healthy follicles.
If you are experiencing hair loss or hair shedding, it may be due to another nutritional issue, like an iron deficiency, or an underlying health condition, such as a thyroid disorder. Taking biotin would not be effective for either of these conditions. "Anecdotally, I've had a few patients report that taking biotin caused an acne flare," says Colaco. Online beauty communities on platforms like Reddit have discussed anecdotal correlations between taking biotin supplements and breakouts. The experts interviewed for this story say there haven't been clinical studies to prove whether or not taking biotin can result in acne or breakouts. However, if you feel you're having a skin reaction that may be a result of your daily biotin supplement, you could be onto something.
In order to properly treat hair shedding, it’s crucial to understand all of the culprits that could be driving this change—and there are more possibilities than you might think. If you are losing your hair gradually or noticing more scalp than you used to, and you have any concerns about it, contact a dermatologist sooner rather than later. Hair loss can be permanent, so the earlier you start treating it, the more likely you are to have better results. Results published in 2016 suggested that biotin was a safe therapy. In some participants, a high dose taken three times daily reduced symptoms after 9 months of use. Studies have suggested that high dose biotin therapy might help improve symptoms in people with multiple sclerosis (MS).
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