Occasionally, your hair might need more than just regular shampoo and conditioner. Do you find your hair becoming brittle and not growing as fast as it used to?
There is a small chance that you might be deficient in biotin and overall B-complex. Let’s take a look at the role these play in new hair growth.
Biotin is a type of B-vitamin that can be found in some foods such as eggs, beef and chicken liver, salmon and some legumes such as soy. It is important to get this nutrient from your diet, as it’s difficult to absorb through the skin without proper amounts. Not only for your hair, B-vitamins are essential for rebuilding and maintaining various tissues in your body. They help convert food into energy – i.e. your metabolism, create new blood cells, and maintain healthy skin cells, brain cells, and other body tissues. Biotin is important because it helps metabolise and absorb other nutrients into those tissues, including your hair. Without absorption and conversion of these nutrients, your body will have insufficient fuel to grow healthy hair.
What is Biotin?
Biotin is a water-soluble vitamin that’s essential for healthy hair growth. With the lack of Biotin, your body will not be able to convert the food and supplements your consume into elements that build up keratin, collagen and other proteins your body needs to grow healthy hair. However most population eating a balanced diet or supplementing with B-vitamins – especially by those following a vegan or plant-based diet – would not suffer from biotin deficiency. Yes, biotin in conjunction with other vitamins promotes good hair health, playing a crucial role in promoting healthy skin as well.
A 30g of chicken liver provides a daily recommended amount (RDA) of biotin – which is 30mcg/day for most adults. Three eggs provide the same amount. A 100 gram serving of soybeans offers a little under 20 mcg of biotin: one-third of the daily recommended amount for most adults. Limited amounts can also be found in foods such as sweet potatoes, almonds, oats and dairy. Biotin is also available in a supplement form for those who may not be consuming enough of it through their diet. This is why people following a plant-based lifestyle need to supplement with B-vitamin, but so do those people who aren’t consuming beef- or chicken-liver or eating 3 eggs a day.
How does Biotin work?
If you want to keep your hair healthy, you should use products that contain the whole B-vitamin complex, not just biotin. In the number of studies conducted over the Biotin’s role in growing healthy hair, participants selected were those already deficient in that nutrient, which is why re-introducing this vitamin promoted growth of healthy hair. Generally speaking:
1. Biotin is a vitamin that works by aiding the body’s production of keratin, a protein that makes up the outer layer of skin cells and hair.
2. As a B-vitamin it also helps retain moisture in the hair and supports healthy hair growth.
3. Biotin plays an important role in the functioning of enzymes, which are proteins that catalyze chemical reactions inside and outside the cell.
4. Without enough Biotin as well as other B-vitamins, enzymes cannot perform their job well and this can cause a variety of deficiencies.
5. It is also known as Vitamin H.
6. The most common sources of this helpful nutrient are found in liver products, limited amounts is found in nuts, legumes, dairy and some vegetables.
Benefits of Biotin for Hair Growth
Biotin, otherwise known as vitamin B7, is a water-soluble vitamin that is crucial to the body’s production of energy from food.
Following are the major benefits of biotin:
1. The scalp requires biotin for healthy circulation and for the body to produce keratin, which helps support hair growth.
2. Biotin improves the health of nails and preventing brittle hair associated with aging through a healthy metabolism of nutrients you consume.
3. To keep your hair healthy, you need to take good care of it from the inside out, which includes balanced diet and supplementation based on your individual body needs
4. One of the ways you can do this is by giving it not just a biotin supplement, but a holistic B-vitamin complex, making your hair grow faster and stronger.
What foods contain biotin?
Biotin is a vital nutrient that plays an important role in healthy hair growth. It helps to strengthen the follicles and prevent hair loss. Some of the best sources of biotin are :
- Eggs (3 eggs provide RDA of 30mcg)
- Chicken Liver (30g provide RDA of 30mcg)
- Beef Liver (90g provide RDA of 30mcg)
- Fish (salmon: 5mcg per 90g)
How to get your daily dose of biotin?
Biotin is one of eight B vitamins, it helps convert nutrients into building blocks for healthy skin, hair and nail growth.
For optimum biotin levels,
- Try eating biotin-rich products like chicken liver or beef liver or eggs
- Other sources include nuts, seeds and whole grains though larger amounts might need to be consume to reach your RDA
- Finally, supplementation is the best way to ensure you reach your daily requirement for B-vitamins
Just as some vitamins can help improve our health, biotin is also important for healthy hair growth. It may be necessary to take supplements in order to not only prevent hair loss, but also to maintain your current hair volume.