Biotin is one of those ingredients you hear about often, specifically how much it can do for your hair, skin and nails. In fact, a recent survey revealed that 50% of All Things Hair readers have used biotin for their hair, while the other 50% have not. But what is biotin and is it all it’s cracked up to be for your hair? Below we’ll look at what biotin is, how it works for your hair and how to use it.
What is biotin?
Biotin is simply one of the B vitamins, B-7 to be exact. You might also see it referred to as vitamin H. It has a number of uses, including helping the body use fats, carbohydrates and amino acids in order to function properly. Biotin is also good for helping your body carry nutrients to where you need them, as well as helping your body use enzymes.
Biotin deficiency is associated with thinning hair, rashes and brittle nails. So, the logic runs that by taking biotin supplements, you can help boost your hair, nails and skin. But does biotin help your hair as much as people would have you believe? Let’s take a quick look at how biotin affects your hair.
What can biotin do for your hair?
Biotin is a popular supplement to take to reverse hair loss. It’s thought to help with keratin production in the hair and to help increase follicle growth. For reference, keratin is the protein that forms the main structural component of hair. As such, boosting your keratin production can mean you benefit from stronger and sleeker hair.
Biotin is water-soluble, which means the body does not hold on to it. That means you would need to take it, either through your food or a supplement. You can also find biotin in topical treatments and cosmetics, though the efficacy of such treatments is a point of debate. Some people claim that biotin can be absorbed by skin and hair, while others argue that it can’t – a debate which continues to rage.
Where can you find biotin?
The easiest way to make sure you are getting plenty of biotin is to eat foods that are rich in the vitamin. Biotin comes from a wide variety of food sources. According to the National Institute of Health, you can find the vitamin in:
• Beef liver
• Eggs
• Salmon
• Hamburgers
• Pork chops
• Sunflower seeds
• Sweet potato
• Bananas
• Spinach
• Cheddar cheese
• Almonds
• Tuna
• Milk
• Plain yoghurt
• Oatmeal
As you can see, biotin is all around us. If you make an effort to eat healthy, nutritious foods, you’re probably getting biotin in your diet already. If you want to make sure you’re boosting your intake, however, beef liver, eggs, hamburger, pork chops and salmon topped the list for the richest sources of biotin.
You can also look into taking biotin supplements, either asa biotin-only supplement or as a multivitamin that has biotin in it. Since biotin is water-soluble, it’s one of the safer supplements to take. (A vitamin that isn’t water-soluble does not leave the body as easily, and you can end up overdosing on the vitamin to the point of toxicity.)Even so, you should still check with your doctor or pharmacist before starting any supplements, especially if you take other meds, which certain supplements may influence.
Another point of contention is whether you really need biotin if you are not deficient. Since the vitamin is present in so many foods and created in the body by gut bacteria, it’s rare to find true biotin deficiency. If you notice thinning hair, brittle nails or regular rashes, you should consult your doctor to see if you are truly deficient in the vitamin and check for any underlying conditions that might be causing this deficiency.
Many people choose to take biotin supplements or follow a diet that is packed with biotin-rich foods.Many of them feel that doing so really does help their hair feel smoother and stronger,as well as grow faster. At the end of the day, it’s a personal decisionif you choose to seek out sources of biotin to a greater degree.
We should add that there is one more source of biotin that’s readily available: in a whole range of cosmetic products. You can find it in products like shampoos, conditioners, lotions and serums, just as a few examples. These kinds of biotin-rich products tend to be marketed either for hair health or use for skin.
Does biotin have any side effects that you need to consider before using it?
Be careful before jumping onto the biotin train. Dermatologists Marisa Garshick and Debra Jaliman both told Byrdie that biotin might actually cause breakouts in people who are acne-prone. It could cause an imbalance of B vitamins, and that might cause breakouts. That doesn’t mean you shouldn’t try biotin if you’re looking for healthier hair, but if you do break out in spots once you start it, bear in mind that the biotin could have been the cause.
Garshick also mentioned that biotin could even interfere with lab work results, like thyroid and troponin levels. It just goes to show that you should check with your doctor before use and let your doctor know if you are taking a biotin supplement.
The Mayo Clinic does not report any side effects of taking biotin in amounts of up to 10 milligrams per day. However, the clinic does state that you should monitor yourself for anything unusual and notify your doctor if you notice anything new or strange.
To conclude, biotin may have many benefits for your health and hair.It’s also easy to come by in the forms of food sources, supplements and beauty products.However, be cautious about starting it as a supplement. Always discuss with your doctor any new supplements you are thinking of taking and monitor yourself for any changes if you do take a new supplement.
