Hair loss can be a painful experience, as it has damaging effects on our confidence and appearance. In our pursuit of a cure, we modify our lifestyle, start eating healthy, ditch chemical products, go for natural treatments, etc. There are deeper metabolic functions of the body that also influence hair health. Biotin is a nutrient vital for hair growth, a deficiency of which causes hair loss.
Let us understand what biotin is, its role in our body, and the various ways of using it for hair growth.
Does Biotin Deficiency Cause Hair Loss?
Biotin is a B vitamin, and water-soluble it is also called vitamin H or vitamin B7. It plays a vital role in facilitating several metabolic processes in the body. Certain enzymes in our body need biotin to breakdown carbohydrates and fats into glucose. As we all know, every cell in our body needs glucose to sustain. Biotin also affects the synthesis of proteins by amino acids like keratin. Keratin is a vital component that makes up hair, skin, and nails; 90% of hair is made up of keratin. If keratin is not synthesised sufficiently, it affects hair growth and hair regrowth. So, when biotin is deficient, the production of keratin goes down, which results in hair loss or alopecia, hair thinning.
There are various causes of biotin deficiency like inadequate diet and genetic disorders that affect biotin metabolism, health conditions that affect the gut flora in producing biotin, certain medications, alcohol consumption, smoking, etc.
The amount of biotin we need per day varies with age. The below table indicates the recommended average daily requirement of biotin in micrograms.
Recommended Biotin Intake:
- Birth to 6 months – 5 mcg/day.
- Infants (7-12 months) – 6 mcg/day.
- Small Children (1-3 years) – 8 mcg/day.
- Children (4-8 years) – 12 mcg/day.
- Children (9-13 years) – 20 mcg/day.
- Teens (14-18 years) – 25 mcg/day.
- Adults (19+ years) – 30 mcg/day.
- Pregnant teens and women – 30 mcg/day.
- Breastfeeding teens and women – 35 mcg/day.
See More: Scalp Hair Growth Cycle
Benefits of Biotin:
Biotin helps the body carry out some important functions and keep various systems in the body healthy, like the digestive system, nervous system, etc. Let us look at some key benefits of biotin in maintaining the health of our body:
1. Hair, Nail and Skin Health:
Biotin is linked to the development of hair, skin, and nails. It is vital for the production of keratin, a protein that gives structure to hair, nails, and skin. Any deficiency in biotin results in hair loss, brittle, weak hair, thin hair, brittle nails, skin infections, skin rashes, etc.
2. Aids in Metabolism:
Biotin plays an important role in spearheading various metabolic processes that create energy. Various enzymes in our body require biotin to produce glucose from carbohydrates, fats, and amino acids. It also helps the breaking down of many vital amino acids to produce energy. It also plays a very important role in synthesising fatty acids.
3. Supports Pregnancy and Breastfeeding:
Pregnant and lactating women require higher levels of energy, so nutrients get used up quicker than at other times. Biotin gets depleted more rapidly during these times. Low levels of biotin during pregnancy may lead to birth defects for unborn children. So it is very important to consume biotin-rich foods or supplements during these periods.
4. Helps Manage Multiple Sclerosis:
Multiple sclerosis is an autoimmune disease where the protective covering of certain nerve fibres is damaged. This protective covering is made up of myelin, a lipid-rich component. Biotin helps in the production of myelin. Biotin consumption may help MS patients manage their disease better.
5. Helps in Diabetes Management:
Diabetes is a metabolic disease where the functionality of insulin is compromised, leading to higher levels of blood sugar levels. Some research says that people with diabetes have lower biotin levels, so biotin supplements for diabetic patients could help lower the levels of blood sugar.
6. Aids in Brain Functions:
Brain functionality depends on the conduction of nerve impulses. Myelin is the insulating layer around the nerves that facilitates electric impulses to be transmitted along with the nerve cells efficiently. Biotin helps in myelin production, so depleted levels of biotin may affect cognition, memory, and other functionalities.
7. Protects Heart:
Biotin helps in defending against inflammation that affects heart health. It is also helpful in lowering the LDL or bad cholesterol levels that cause heart disease. It helps increase HDL or good cholesterol levels that are beneficial for the body.
See More: How To Use Monistat For Hair Growth
Foods That are Rich in Biotin:
Biotin is water-soluble; hence, it is not retained in the body. Though the body does not synthesise biotin on its own, the gut bacteria produce biotin in levels that are usually sufficient for the body. Small amounts of biotin are also found in various food sources. Adequate intake of biotin-rich foods is always recommended as biotin is a vital nutrient that can influence overall health. Let us look at some foods rich in biotin.
- Egg yolk.
- Yeast.
- Cheese.
- Nuts.
- Whole grains.
- Wheat germ.
- Leafy greens.
- White mushrooms.
- Soybeans and other legumes.
- Bananas.
- Cauliflower.
- Carrots.
- Tomatoes.
- Apple.
- Lettuce.
Organ meats, such as kidney or liver.
Biotin Products for Hair Growth:
Now that we understood how important biotin is in treating hair loss and stimulating hair growth, let us look at the various popular biotin products available in the market:
1. Carbamide Forte High Potency Biotin 10000mcg Tablets:
The best way of making sure your body gets sufficient amounts of biotin is to take biotin supplements every day. Carbamide Forte’s Biotinova is one of the top biotin supplements in the market today. It claims to give significant results in treating hair loss, skin rash, skin cracking, dryness, thin, brittle, or soft nails. Each tablet of Biotinova contains 10000 mcg of biotin, the recommended dosage of biotin supplementation worldwide; most supplements only have 5000 mcg of biotin. It is meat and egg-free so, it can be consumed by vegetarians. It is also free of soy, yeast, and gluten, making it suitable for people who have allergies. This tablet is also free of sodium and fish ingredients. It is not a capsule, so there is no gelatin used.
- The recommended dosage is one tablet daily with breakfast.
2. Simply Herbal Biotin 10000mcg:
Another popular biotin supplement is Biotin by Simply Herbal. These high potency 10000 mcg capsules are enriched with calcium and claim to strengthen hair, and promote hair growth, prevent hair fall and hair thinning. They are also good for brittle and weak nails to make them stronger and healthier. They are very beneficial to the skin as they help restore the natural glow and shine. These capsules are 100% safe and natural, and they are free of GMO, soy, dairy, and gluten; hence it can be consumed by people with allergies. The capsules are made of soft gel, so they are gluten-free and 100% vegetarian. These capsules are very effective in treating bald spots.
- The recommended dosage is one capsule in the morning and one capsule in the evening with meals.
3. Kayos Naturals Biotin 10000 mcg:
Biotin by Kayos Naturals is a liquid biotin supplement with a high potency of 10000 mcg. As it is in liquid form, it assures the highest absorption, supplements in capsule or tablet form have low absorption in the body, sometimes as little as 20%. This supplement assures effective results in treating hair loss and promoting hair growth. It is highly convenient for topical application on the face and hair as it is in liquid form. The topical application of vitamins like biotin enhances their effectiveness. It can be safely applied on the scalp to treat hair loss in men and women. You can use a few drops of this liquid in your face packs or hair masks for highly significant and quick results. All products of Kayos Naturals are manufactured in FSSAI, and GMP certified units, so they carry high standards of quality.
- The daily recommended dosage is 1 mL per day mixed in your juice or smoothie. For topical application, 1 mL can be mixed in the hair shampoo or hair mask. If you want to use it on your face, 0.5 mL can be mixed in the face mask.
4. Calla Naturals Biotin Shampoo:
Calla Natural’s Biotin shampoo claims to reduce hair loss and boost healthier and thicker hair growth. It also helps fight dandruff. It is made with pure oils and is highly safe as it is free of harmful sulphates and parabens that can damage your hair. It is also free of mineral oils. Apart from biotin, it has a range of other components that like hydrolysed collagen, jojoba cold processed oil, avocado and sunflower oil, carrot and tomato seed extracts, silk protein and oat extracts, aloe vera extract, and ginger essential oil. These natural ingredients are very beneficial to the hair and scalp as they treat dandruff, oily scalp, and infections. They are also very effective in promoting hair growth.
- As the shampoo is natural and mild, it can be safely used every day.
See More: Is Msm Good For Hair Growth
It is not very easy to ensure your body gets sufficient nourishment every day. Vitamins and minerals help our bodies in carrying out important functions, so it is essential that we consume them enough to meet our body’s requirements. If you are using biotin tablets for hair and body health, it is advised to choose the products that are made from real and natural food sources free from toxins and fillers. There are various foods rich in biotin like eggs, whole grains, meats, milk, etc. It is important that we plan all our meals to include these foods in our daily diet.
