Is dry and frizzy hair and excessive hair fall is making you worried? The hair cycle and hair quality is unique for each person and is affected by genetics, hormone, stress, and hair care regime.
There are many hair care supplements available in the market today. Biotin is the most common ingredient used in these supplements. Biotin is presented as a miraculous solution for all hair problems, but how far is that true? Do we have any research studies to back up these claims?
Today in this article, we will understand the role of biotin in hair growth and how biotin supplements can help you improve your hair quality.
What is Biotin?
Biotin is vitamin B7, a water-soluble vitamin, and is also known as vitamin H or coenzyme R. It is an essential nutrient that plays a vital role in the translation of carbs, fats, and proteins into energy. Biotin is also involved in gene expression, cell signaling, and skin and hair formation. It is a vital nutrient during pregnancy as it helps in embryonic growth (1), (2).
Your gut bacteria naturally produce biotin, although there are not many studies regarding the absorption (3). Biotin is generally obtained through our daily healthy diet. It is found in eggs, meat, and fish, nuts and seeds, and vegetables such as sweet potatoes, spinach, broccoli, and cauliflower. The egg has one-third of recommended biotin required for your daily consumption(4).
According to The National Institute of Health’s Dietary Supplements, it is recommended that an adult should consume a minimum of 30 mcg (micrograms) of biotin daily. Most of us get sufficient biotin from our daily diet; hence it is rare to have a biotin deficiency (5).
Experts suggest that more biotin consumption can enhance healthy skin, hair, and nails; it also helps to regulate blood sugar. It is essential to know how much biotin should be consumed and the side effects of overconsumption of biotin.
Biotin and Hair Growth
Biotin is often linked with hair growth; healthy and strong hair. It helps in the formation of keratin protein present in your nail, hair, and skin (6) (7).
Biotin is commonly known as vitamin H; H stands for haar and haut in german, which means hair and skin. According to the studies, it is believed that biotin supplements help in the enhancement of healthy and shiny-looking hair (8).
According to a study conducted, there is no evident data and research to prove the role of biotin in hair growth. However, there are apparent data and research on the interactions of biotin. There are no contraindications to taking this vitamin; if taken in excess, your body excretes it and does not cause any toxic effects(9).
Researchers suggest that keratin is the best source for growth and glow in your hair, and biotin enhances your body’s keratin production. Although there is a huge demand for keratin hair treatment for healthy hair, biotin supplements in hair treatment lack scientific evidence (10), (11), (12).
A study that was conducted for three months to understand the role of biotin on the thinning of women's hair suggested that; there was a significant reduction in hair fall, and good hair growth was observed. (13)
Another study conducted in 2012 suggests that biotin nutritional supplements increased hair growth in 90-180days (14). A study in 2008 reported that hair loss and hair fall are some of the symptoms of biotin deficiency (15).
A study published in 2016 reveals that 38% of women complaining of hair problems were diagnosed with biotin deficiency (16).
However, researchers and physicians suggest that biotin supplements be used only during biotin deficiency. Some studies suggest that biotin supplements were found to reverse hair loss; this was caused by valproic acid, a seizure medication that leads to biotin deficiency. (17)
According to studies, a person who is 10 years and above should consume 25 to 100mcg per day. On average kids below 3 years of age need, 8-10mcg per day, and four to ten-year-old kids need 12 -20mcg mcg per day. (18)
Biotin Deficiency; Causes and Symptoms
Biotin deficiency is a rare condition, and this can occur due to malnutrition. The significant possibilities that can cause biotin deficiency are;
- Consumption of raw egg white for a prolonged period
- Infants on formula feed that does not contain biotin
- Intake of medicines that impairs biotin absorption, such as seizures medicines
- High alcohol consumption
- Regular smoking and severe malnutrition due to anorexia
These are significant reasons for biotin deficiency, and doctors advise biotin supplements in such cases. (19)
In some rare cases, such as autosomal recessive disorder, your body may lack biotinidase, an enzyme that is necessary for the absorption of biotin from food sources. This also leads to biotin deficiency. It can result in neurological and cutaneous symptoms if not treated (20) (21).
Some of the symptoms of biotin deficiency are hair loss, skin rashes, fatigue, concussion, brittle nails, and cramping. During pregnancy, some women experience biotin deficiency. However, biotin is sufficiently available in your daily diet. Only if you are biotin deficient physicians may suggest biotin supplements.
Biotin Health Benefits
If you want to maintain healthy hair, then you can consider biotin supplements. Generally, biotin supplements are available in the form of capsules and tablets; always check whether there are any added chemicals and if you are allergic to them before purchasing a biotin supplement.
They can provide some extra nourishment to your hair; they interact with cell enzymes and play an important role in protein synthesis. Biotin helps in the synthesis of keratin, which is a protein required for hair growth. Hence, it's essential to have biotin in your regular diet or in the form of supplements.
Here are few health benefits of biotin:
- Biotin boosts your energy production and helps in the metabolism of fats, proteins, carbohydrates (22).
- Biotin has neuroprotective properties and enhances the cognitive function of the brain (23).
- Biotin helps to improve your immune response and also plays a role in maintaining the sugar level (24), (25).
- Biotin is essential during pregnancy to avoid childbirth defects (26).
- Biotin lowers your cholesterol and reduces the risk of cardiovascular diseases (27).
Can Biotin Guarantee Solve All Your Hair Problems?
Hair loss can be due to nutritional deficiencies such as vitamin D or calcium; biotin supplements may not give you satisfactory results in such conditions (28).
If you are facing some hormonal imbalance or underlying medical conditions, a biotin supplement may not work. You have to consult your physician to understand the reason for hair fall (29).
In case of stress and pressure, exercise and meditation can help you. Lack of hair care or using many hair products can also cause hair loss. Biotin supplements, when taken with other nutrients, helps in hair growth.
Side Effects of Biotin Supplements
Although biotin is considered a safe supplement, it is advised to consult your doctor before starting any new nutritional supplements. It is also recommended to take personal consultation regarding the dosages and potential side effects. At high doses, it might be toxic to your body.
Biotin is a water-soluble vitamin; even if you consume it in excess, it will be flushed out of your body through urine. Hence it is rare to have any side effects of biotin supplements. Avoid taking biotin supplements if you are taking thyroid medicines (30). If you have any skin rashes or any other symptoms after taking biotin supplements, report to your doctor immediately.
Final Words
Biotin deficiency is one of the reasons for hair fall. It is important to note that biotin is not a hair nutrient, but it enhances healthy hair growth. It is crucial to know the reason for hair fall before you consider any supplements. Consult your doctor only based on their recommendations so you can go for supplements.