So, What Is Biotin Really?
Biotin is a vitamin that plays a critical role in hair growth. It helps your body produce keratin, which is the protein that makes up your hair shaft. If you have thinning hair, biotin supplements can help boost your strands' strength and thickness.
Supplemental biotin may be beneficial for those who are truly deficient in it, but it is uncommon in the general population. Although it takes a while to see benefits from biotin supplements, they can help restore balance to your system and help you regrow healthier hair.
This article covers the potential advantages of biotin for your hair and health, as well as its potential risks, recommended dosages, and buying guidelines.
Let’s Have a Closer Look At Its Benefits
A crucial source of energy creation and overall body function maintenance is provided by biotin. Like all vitamins, biotin is essential for good health. Biotin helps keep a number of systems healthy. Your liver, nervous system, hair, eyes, and more are a few of these.
For your body to function properly, it needs the micronutrient biotin, which it cannot produce. So, you must consume it through your diet or supplements. The majority of yours comes from the foods you eat; it is not stored in the body for very long. It needs to be consumed to work.
Avocados and nut butter are examples of foods high in vitamin E that can help maintain healthy hair. Make sure you consume sufficient amounts of omega-3 and omega-6 fatty acids by eating things like fish, walnuts, and chia seeds.
Omega-3 fatty acid supplements of 2000 mg per day are beneficial for the majority of people. Biotin-rich foods include; egg yolks cooked, oats, white mushrooms, brie, spinach cheese, pork, milk, carrots, apple, tomatoes, lettuce, chicken, and a lot more.
There isn't much proof that biotin prevents hair loss, according to a 2017 review in the journal Skin Appendage Disorders, but it's still a common supplement for hair, skin, and nail growth.
There are many products in the market today promising to cure all forms of hair loss amongst Indian women. However, none offer any real benefits as both men and women with blond hair seem just fine without using them. A recommended dietary allowance (RDA) for biotin has not been established by the Food and Drug Administration (FDA).
For adults that are 19 years of age and older, the National Institutes of Health (NIH) recommends a daily intake of 30 micrograms (mcg). Usually, a person can obtain this amount through their diet. However, those who advocate for its use frequently suggest taking supplements containing 2 to 5 mg of biotin daily to strengthen hair and get results.
Even though biotin is a water-soluble vitamin (excess is excreted in the urine and feces), it is unknown whether taking any amount of biotin in supplement form is safe.
Multivitamins and supplements for the hair, nails, and skin frequently contain biotin. The FDA advises patients to discuss all supplements and dosages they are taking with their doctors at every appointment.
My Conclusion……
Biotin has undoubtedly become popular as a wonder drug for having healthy hair, but that doesn't mean it will work for you.
Your body receives enough biotin from your daily dietary intake to use on its own. You should therefore only take biotin supplements as directed by your doctor. Due to some rare medical conditions, some people might need to take regular biotin supplements. It's also important to buy supplements from a reputable supplier.
More research is required to fully comprehend all the harmful effects of consuming too much biotin. Case studies show that some of the possible effects can, however, be extremely detrimental. Before incorporating biotin supplements into your regimen, I would like to reinstate consulting a doctor first.
