Can Biotin Deficiency Cause Hair Loss?
Biotin, a water-soluble vitamin, also called Vitamin H is responsible for fat and cholesterol extraction from the food and turning it into energy fuels. This magic nutrient will bring a major transformation to your hair since it is necessary to produce keratin, a protein that helps in growing stronger and longer hair and nails.
It is said that it would reduce hair loss and enhance the overall health of your hair, skin, and nails. However, the human body does not produce biotin and an external biotin supplement is necessary for our body’s optimal requirements. Furthermore, an intestinal bacteria called, flora, produces natural biotin, which has a positive impact on overall health.
If you are going through a hair loss phase and wondering if Biotin can be a solution, then you are at the right place.
In this article we are going to discuss the various aspects of Biotin as a nutrient and what impact it can have on our hair.
Continue reading to know the various benefits of Biotin and whether it can help you fight hair loss.
Is The Craze For Biotin Worth All The Attention It Has Garnered?
Research conducted in 2015, on women with thinning hair, found that the women who took MPS [Marine Protein Supplement], daily for 90 days, showed significant growth of new hairs in the areas of hair loss and now suffered less shedding.
However, the research result cannot be held to establish an all-exclusive role of Biotin in the results it produced for the women.
But it is also said that Biotin is an important factor for enhancing the effect of Keratin, which in turn takes care of our hair, skin, and nails. With that being said, you can definitely give Biotin a try to see the effect it has on your hair.
What Is The Recommended Dosage?
Biotin deficiency is quite rare. And in most cases, you will be perfectly fine without having to take any supplements.
However, in case of any doubts, you must always consult with your doctor first and try to determine the cause of your hair fall before jumping to any conclusions.
The recommended daily dosage of Biotin Supplements varies with age.
14 to 18 years - 25 MCG / Day
19 years and above - 30 MCG / Day
Pregnant Women - 30 MCG / Day
Breast Feeding Women - 35 MCG / Day
These Biotin supplements can be purchased in the form of capsules or tablets.
In case you’re suffering from Biotin deficiency, you must always try to recover the lost Biotin nutrients by incorporating natural foods that offer Biotin or start taking Biotin Supplements.
However, it is always recommended that you go for a natural and organic alternative.
Biotin Rich Food Sources
Biotin deficiency is so rare that there’s barely enough evidence. Only a handful of researches can be found on the topic. Moreover, most of the researchers have not been able to come to a definite conclusion when it comes to the functional role of Biotin.
But whatever is the case, sticking to the possible benefits of Biotin, we can always go for a Biotin-rich diet and all the benefits it has to offer.
What is amazing about this nutrient is that most people can get their daily requirement of biotin through their normal diet itself.
Here we discuss a few of the food sources that you must focus on.
Eggs
You may have been consuming eggs without knowing their particular benefit regarding the reduction of hair loss.
Eggs are an excellent source of Biotin and protein. Full of vitamin B and phosphorus. The yolk is the main source of Biotin in eggs.
A whole cooked egg of 50 grams will give you around 10 MCG of Biotin.
Nuts & Seeds
It’s no doubt that nuts and seeds carry various health benefits as they contain many nutrients including protein, fiber, healthy fat, and also Biotin.
But the amount of Biotin in these healthy snacks will vary depending on the types and the number of nuts that you consume.
For example, 30 grams of roasted almonds carry 1.5 MCG of Biotin, while 20 grams of roasted sunflower seeds carry 2.6 MCG of Biotin.
Sweet Potatoes
There are thousands of delicacies that can be made with this great vegetable source of natural Biotin. Sweet Potatoes are filled with natural minerals, vitamins, fiber, antioxidants, etc.
A single 125 grams of cooked sweet potato carries 2.4 MCG of Biotin. You can bake or mash your potatoes as a side dish. Or even make sweet potato veggie patties for your burgers.
Bananas
This is one of the most widely consumed and the most popular fruit worldwide. They’re often eaten separately, but there are loads of ways you can incorporate them into your diet.
Banana smoothies, banana ice creams, banana popsicles, banana and nut butter spread, etc are all great ways to add this amazing fruit to your regular diet.
A small 105 grams of banana carries approx 0.2 MCG of Biotin.
Broccoli
Broccoli is widely known for its nutritional properties. It is full of fiber, calcium, vitamins, and is a great source of Biotin. No wonder parents love to force their kids to eat this amazing veggie.
45 grams of raw broccoli carries 0.4 MCG of Biotin. You can enjoy this great vegetable raw dipped in hummus, sauteed, roasted in olive oil and seasonings, etc.
Liver
Most of the body’s Biotin is stored in the liver. Hence making it a rich source of Biotin. About 3 ounces of cooked beef liver carries roughly around 31 MCG of Biotin.
While that is an amazing source, cooked chicken liver is an even richer source of Biotin carrying almost 138 MCG Biotin in every 3-ounce serving.
Legumes
Legumes are a rich source of Biotin. Especially soybeans and peanuts. These two are the richest Biotin-infused legumes. Peas, beans, and lentils carry protein and fiber including many other micronutrients.
One study proved that 100 grams of soybeans carry up to 19.3 MCG of Biotin. And 28 grams of roasted peanuts carry up to 5 MCG of Biotin.
Mushrooms
This all-time favorite nutrient-rich fungi is an excellent source of Biotin, and also offers countless health benefits along with it. The Biotin in mushrooms protects them from parasites and predators in the wilderness.
Approximately 120 grams of button mushrooms carry 2.6 MCG of Biotin. They go amazingly well with noodles, pizza toppings, sauces, sauteed, added in salads, and many more delicious suppers.
Avocados
It’s no doubt that avocados are one of the healthiest fruits. They’re best known for their unsaturated fats and folate. However, they carry an ample amount of Biotin as well.
200 grams of avocado carries up to 1.85 MCG of Biotin. They can be eaten raw, mashed, spread on toast, guacamole, salads, burritos, and many more mouth-watering dishes.
These were a few food sources providing a huge chunk of Biotin. If added to the diet, they can do wonders to solve your hair fall problems, and that too with little to no effort at all.
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Benefits Of Biotin To The Human Body
Biotin contains loads of benefits that are proven to have an overall beneficial impact on the human body.
Biotin input can not only solve the various issues related to hair health but can also eradicate a huge chunk of other problems that our body goes through.
Following are some of the most beneficial effects that Biotin has to offer:
Enhanced Metabolism
Biotin and several other nutrients are responsible for regulating metabolism. Which in turn helps in maintaining healthy body weight. It is also beneficial in gluconeogenesis, fatty acid synthesis, and amino acid breakdown.
Increased metabolism can help eradicate a lot of health issues like indigestion, drastic weight gain or weight loss, feeling sluggish, and so on.
The one-step solution to all these issues is a Biotin-rich diet.
Improves Keratin Production & Saturation
Biotin is also known as Vitamin B7. Biotin stimulates Keratin production in hair, thus increasing the rate of hair follicle growth resulting in better hair growth.
Keratin adds to the overall health of your hair. Whether it is shine or the fullness of its appearance, all of it is due to healthy Keratin. And Biotin can help you build extra Keratin.
Improves Nail Health
Biotin strengthens nails providing them with enough protein to stay healthy and sharp. It is of utmost importance when it comes to nail growth.
It helps to grow strong and healthy nails avoiding brittle and broken nail conditions.
Helps Treat Type 2 Diabetes
Pairing Biotin and chromium picolinate has been found to improve the health condition in diabetic patients. In such conditions, the Biotin levels start to drop and can get quite low. Thus adding Biotin-rich foods to their diets can be quite beneficial.
Enhances Skin Health
People with extreme Biotin deficiency tend to grow red scaly rashes on their skin. Though it is not scientifically proven yet, Biotin supplements can be used to get relief from such skin conditions.
Aids In Pregnancy And Post Natal Health Issues
During pregnancy or breastfeeding, a woman’s body breaks down vitamins faster than normal. Thus, suffering from Biotin deficiency at this stage is quite common.
However, one must always consult with a gynecologist before taking any additional supplemental doses of Biotin at this stage.
Are There Any Side Effects To Biotin Supplements?
Biotin is a water-soluble nutrient and is frequently passed out through urine. So it is less likely to accumulate in the body. Using Biotin is an organic and gradual process of reviving your lost hair.
And that makes it a better option than using recreational chemical products. Though there are not much researches proving its benefits, it is very unlikely to develop any side-effects from Biotin.
In a rare case, where an allergic reaction does occur due to Biotin overdose, it must be immediately reported to the nearest medical facility.
People on other medications must take precautions and consult with a doctor before starting any Biotin supplements to prevent harmful side effects from cross medication reactions.
Bottom Line
Biotin may be a great source for healthy hair and nails, there still isn’t enough scientific proof to support such claims. However, Biotin supplements may be helpful for pregnant women and diabetic patients.
Furthermore, Biotin is a necessary part of the human body that aids in normal body function. And the best way to incorporate this amazing supplement is through a healthy natural diet to maintain optimal overall body health.
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