Table of contents:
- The benefits of biotin for thick, beautiful, and healthy hair
- Recommended dosage for biotin supplements
Biotin or B7 supplements. also known as vitamin H (Haar and Haut which means hair and skin), has long been known for its benefits for maintaining healthy hair, skin, and nails. The benefits of biotin for hair in particular are believed to strengthen and thicken hair and reduce hair loss. Is it true?
The benefits of biotin for thick, beautiful, and healthy hair
Biotin is a B complex vitamin that can be found in supplements and foods. Food sources with the most amount of biotin are nuts (especially almonds), egg yolks, soybeans, and fish. Other sources include whole wheat bread, cheese, avocado, raspberries, and cauliflower.
The bacteria in your gut can also help produce enough biotin to meet your body's needs. Therefore, the problem of biotin deficiency is quite rare in society.
In the body, biotin reacts with special enzymes that produce amino acids to produce proteins. Hair is made of keratin, which is protein. That is why the benefits of biotin are believed to help with healthy hair growth.
Even so, medical research that has focused on studies of the benefits of biotin for preventing hair loss is still very limited. To date, there is little evidence to suggest that increasing biotin intake can help promote hair growth.
One of the studies was conducted in 2015. Women with thin hair were given a marine protein supplement (MPS) containing biotin and placebo pills, twice a day for 90 days. As a result, women who took MPS experienced considerable hair growth in areas experiencing hair loss.
But indeed, some fresh foods that contain biotin also contain several other vitamins that can also help maintain healthy hair. One of them is vitamins A and B6.
Recommended dosage for biotin supplements
The Food and Drug Administration does not have a recommended daily biotin diet, because cases of biotin deficiency are quite rare. However, biotin dosage may vary based on age, sex, and overall health.
Experts recommend the following dosage guidelines.
- Anyone 10 years of age or older should get between 30-100 micrograms (mcg) per day.
- Infants and children should get 10-20 mcg per day (ages 0-3 years). 25 mcg (ages 4-6 years), and 30 mcg (ages 7-10 years).
Women who are pregnant or breastfeeding may need higher amounts of biotin.
Talk with your doctor about the daily intake that is right for you. Your doctor can provide guidance on how to safely increase your biotin dosage for maximum benefit. You can meet the recommended dosage of biotin through your diet or by taking biotin supplements.
