0:51 Biotin for Hair Growth
1:32 What to know if you are biotin deficient
1:56 Biotin rich food
2:03 Daily dosage
2:19 busting myths
2:58 The bottom line
Biotin, What a popular name!
Hair fall is a matter of common occurrence nowadays because of our unhealthy lifestyle. Rather than altering lifestyle, people are using different supplements to support their health hair. Among these supplements, biotin seems to be ahead of all.
What is Biotin?
Biotin is actually a vitamin that belongs to the B complex group of vitamins also known as Vitamin H or some call it Vitamin B7- a water soluble vitamin. One of the vitamins that our body needs but can’t make of its own.
Biotin helps in converting certain nutrients like carbohydrates and fats into energy. But it is more widely used and applauded for its role in the health of your skin, nails, and hair.
Biotin in hair growth
To understand this efficiently, let us first take a look on our hair structure. Our hair is made of a protein called keratin, also present in nails and skin.
The studies have revealed that biotin helps in improving the structure of keratin. So basically, biotin helps in improving keratin structure that ultimately helps in enhancing the quality of your hair by making keratin work better.
However, many scientific studies show no data to prove its efficiency in this matter.
Biotin deficiency is very rare because you probably are getting the required Biotin quantity from your diet.
Want to know if you are Biotin deficient?
The only way to know this is to measure your Plasma Biotin Levels.
The Normal range of biotin is– 200-1200 ng/L
While below– 100 ng/L indicates its deficiency.
There are certain conditions in which we may find Biotin deficiency. These are pregnancy, smoking and mutations, etc.
Biotin Rich Food
You can find biotin in fish, meat, nuts, seeds, vegetables, etc.
The national Institute of health’s office recommends that adults require 30 micrograms of biotin every day.
Biotin is a supplement, not a medicine so you need to consult your doctor before using any such product.
“More biotin will get me additional health benefit for my hair, skin and nails.”
Now, this statement is ridiculously wrong. As I mentioned that Biotin is a water soluble vitamin, which implies that your body will only use the essentially required quantity of biotin and flush out the extra of it.
If you are using Biotin as a supplement, remember that it is not a medicine. If you think you need it, consult your doctor before using any such product available in the market.
Although the excess of it will flush out of your body, it can still have some ill-effects on your body if you are consuming a high dosage of biotin.
The bottom line
The required dosage of biotin on a daily basis is 0.00003 grams, which is too little. Hence, you do not need much biotin to keep your hair healthy because you are getting enough of it in your food already, which is the best way among all.
However, if you are deficient, it is better to opt natural means rather than using supplements.