Biotin, or B7, is an essential vitamin that converts nutrients like carbohydrates and fats from food into energy and supplies it to the body. Biotin is also a key nutrient for hair growth and a lot of hair growth supplements have biotin as their major ingredient. Biotin deficiency can lead to hair loss and thinning and taking biotin supplements and biotin-rich food can give you healthy hair, but does biotin really help in hair growth? Read on to know more details.
How Does Biotin Help Your Hair Grow?
Hair is made of keratin which is a type of protein. Proteins are built from amino acids, which are formed as a result of the reaction of cell enzymes and biotin. Biotin contributes to the growth of new hair by providing an essential ingredient in the process of hair production. Biotin helps to carry oxygen to the scalp and hair follicles.
Recommended Dosage for Biotin Intake:
According to the National Academy of Medicine, 30 mcg is the daily adequate intake for adults and it can usually be achieved through dietary consumption.
Natural Sources of Biotin:
Gastrointestinal bacteria in our body usually produce enough biotin to meet bodily needs. Also, biotin can be taken through daily diet, but if you would like to increase biotin in your body to boost hair growth, think about adding biotin-rich foods into your diet. These are some biotin-rich foods – organ meats, such as liver or kidney, egg yolk, nuts such as almonds, peanuts, and walnuts; soybeans and other legumes; whole grains; bananas; cauliflower; mushrooms. Heat and high temperatures can reduce the efficiency of biotin, so pick raw or minimally-processed food items.
If you think you’re not getting enough biotin from your diet or if you want to boost biotin levels in your body, take oral supplements prescribed by your doctor. It is available in the form of a capsule or tablet. It is a safe supplement to consume as long as you stick to a prescribed dosage. Also, most people who take it do not experience any side effects. But, make sure that you consult with your doctor before using it.
So, does biotin really help hair growth? Yes, biotin does help in hair growth and for best results consume a balanced diet.