The stress and tension of hair fall isn’t just associated with females; it is equally stressful for male as well. The deficiency of vitamins specifically Biotin and other health issues causes the hair to weaken from roots and eventually it will lead to baldness.
Biotin (vitamin H) is one of the most recommended vitamin for the health of hair as it refers to Vitamin B. It helps the body to convert certain proteins into energy that helps in the growth of hair and nails. With the passage of time, it is discovered that plays a vital role for hair loss therapy. Basically, Keratin is the basic protein that helps in the make of hair, nails and the skin and the biotin improves the infrastructure of keratin.
What is Biotin?
Biotin is a water-soluble, a vitamin belonging from B family (B-7) and commonly known as vitamin H. it helps the body to convert the carbs, fats and proteins present in our body into energy. Biotin is referred to an important element for hair growth, skin and nails but there is no scientific proof that shows its key role in the growth of hair. However, deficiency of it may cause thinning of hair and other bodily damages as per the past belief as it showed slight difference in the health of hair.
What causes deficiency of Biotin?
Deficiency of Biotin is rare generally. People who have the habit of binge drinking alcohol or takes raw egg white (contains avidin preventing the absorption of biotin) in an excessive manner like taking raw egg whites that are not cooked for a long time like months resulted in deficiency of biotin.
In some cases, it has been shown that genetic disorder may also be the reason of biotin deficiency and habits like smoking and renal dialysis may require an increase in the biotin need. As it is produced in the intestine of the body, people who suffer from the inflammatory bowel disease or any other health disease can disrupt the bacterial balance in the intestine may not provide the satisfactory amount of protein.
Brittle nails, hair thinning, dryness of skin, scaly rash including eyes, nose and mouth, depression, hallucinations tingling and numbness of legs and arms are the common symptoms of this deficiency.
What are the side effects of Biotin?
Generally, Biotin is beneficial for hair and growth of nails as well but sometimes it can be a substance that can lead to the side effects if their supplements are taken too much. The most common biotin side effects observed by its excessive use are skin rashes, natural release of insulin in the body, indigestion and the kidney problems.
Intake of Biotin supplement however sometimes cause some side effects as well that might include nausea, cramping and diarrhea. In such case, it is suggested to take Biotin supplements with your food.
Natural Source of Biotin
Biotin supplements are the artificial way of getting Biotin. Adding some food items can increase the amount the Biotin in your body naturally. These food items that are rich in Biotin includes
- Bazil nutts
- Fatty Fish
- Whole grains
- Egg yolks
- Oat meals
- Walnuts, almonds and peanuts
- Organs in meat such as liver and kidney
- Soybeans and legumes
Else, to meet the biotin level through natural means, you can also have carrots, salmon, white mushroom and yeast as well. To get most from these food items, try to intake them in raw form or in less amount heat as the efficacy of Biotin becomes less with the high amount of heat. The amount of biotin is different in each kind of food. In case of excess amount of Biotin in body, the water-soluble vitamin is drained out of the body through urine.
How long would Biotin take for hair growth?
As mentioned earlier, there isn’t any scientific proof for biotin but just the belief in old time that it plays a role in hair growth. Still little difference has been noticed. According to a researcher who observed the process on a sample of some people by giving them biotin supplement and a placebo pills for twice a day to see the difference. It took few months to show the results by comparing the images taken digitally to observe the before and after affects. Thus, there isn’t prominent improvement but a better condition was seen in the gradual process.
What amount of Biotin is recommended on daily bases?
The deficiency of Biotin is scarce. No recommended dietary allowance (RDA) is specified for its daily intake as it varies from individual to individual because of some health factors including age, sex and complete bodily health condition.
However, the health experts have suggested the intake of Biotin according to the age. The age of 10 and above are suggested to take the amount of Biotin between 30 to 100 mcg on daily basis. The following are the distribution according to age
- Children from birth to 3 years 10 to 20 micrograms
- Children with the age 4 to 6 years should take 25 mcg
- Children with the age 7 to 10 years should take 30 mcg
Apart from children, pregnant and breastfeeding mothers require a high level of biotin. Else, you can take proper guidance from their physicians according to your diet plan.
Concluding it with…
Biotin is one core element in the body for hair growth as it is B-7 from vitamin B family. Not only for hair growth, it is beneficial for people with diabetes and pregnant women. It is not necessary to take it as an additional supplement, there are many food items that we use in our daily routine which are rich in this vitamin. So, stay strong and stay healthy.