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These other OGX products are fairly good and can be used in addition to their oil treatment. However, biotin is also in many familiar foods you likely already eat. Things like eggs, mushrooms, nuts, peanuts, sweet potatoes, milk products, and many more foods have biotin in them. With this many common foods having biotin in them, it is hard to avoid getting the amount you need. Eggs are a great source of protein, iron, phosphorus, and vitamin B. Eggs should always be fully boiled to reduce the danger of salmonella contamination and to improve absorption of biotin.
What are the benefits of biotin?
The body can absorb 100% of biotin taken by mouth, even at high doses, unless absorption issues are present, like inflammatory bowel disease (IBD). A daily adequate intake (AI) of 30 micrograms (mcg) of biotin is adequate for adults. Biotin's greatest claim to fame is its purported ability to strengthen hair and nails. Most support for these claims is anecdotal, but there is some promising scientific evidence, too. It is important for individuals experiencing unexpected or unusual hair loss to speak with a doctor. In most cases, biotin deficiencies are not the cause of hair loss, but they may be a contributing factor.
Possible side effects of biotin
It aids in nerve signaling and nerve cell communication, supporting the healthy operation of your neurological system, according to a study published in the MDPI Journal. If you’re experiencing hair loss, it’s best to speak with a healthcare professional to determine if there are any underlying causes. In fact, though advertisements may claim that these supplements promote hair growth, limited large-scale studies support this (7, 8). If you’re struggling with thinning or balding, definitely see an expert who can help you devise a plan to treat it, rather than shelling out your rent money on biotin supplements. However, there have been some reports of high doses of biotin causing strange results on thyroid tests.
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Pregnant or breastfeeding women may require more of this vitamin. Biotin is a water-soluble vitamin, which means your body can't store it they way it stores fat-soluble vitamins. Bacteria in your gut can create biotin, though researchers aren't sure what role this plays in your overall biotin levels.
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Using biotin oil on the outside of your scalp may not give you the same energy boost from the B vitamins as taking it internally does. However, the biotin does soak into your scalp a bit and can get into your bloodstream, especially when using heat. It does have jojoba oil in it, avocado oil, and Vitamin E, which are all good hair growth oils.
If you are experiencing noticeable hair loss, make an appointment to see a doctor to determine if there are any underlying problems. It could be a biotin deficiency, but it could also be something more serious. To combat this, health and wellness gurus have touted the benefits of biotin not only for nail growth but also for hair health. While certain thyroid disorders and diseases can negatively impact the health of our hair and nails, sometimes it’s just plain old aging, poor diet, or even stress. Enriched with biotin, saw palmetto, and pumpkin seed oil, this shampoo from Hers can leave hair feeling cleaner and stronger than ever.
14 Best Foods For Hair Growth, Per Doctors And Dietitians - Women's Health
14 Best Foods For Hair Growth, Per Doctors And Dietitians.
Posted: Sun, 05 Nov 2023 07:00:00 GMT [source]
Who May Benefit From Biotin Supplementation?
Although rare, biotin deficiency can cause skin rashes, brittle nails, as well as hair thinning and loss. Literature suggests a Biotin supplement may benefit people suffering from a variety of health issues and conditions. The supplement may support skin health, your digestive tract, and your metabolic function. It may also help in addressing peripheral neuropathy and nerve pain in your extremities. To this end, supplementing with Biotin may therefore benefit those suffering from hepatitis, i.e., inflammation in the liver, as well as diabetes.
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Some of these are coconut oil, castor oil, argan oil, and several others that are all good for hair growth. On the subject of breaking, weak hair strands that don’t have enough keratin do tend to break more as well. As for skin, rashes and skin diseases are more likely to take hold on skin that doesn’t have enough biotin.
A healthy lifestyle builds natural beauty
Limited research supports that biotin supplements aid hair growth, especially in those without an existing deficiency of the nutrient. Many people swear by biotin supplements to promote hair growth, though this connection is controversial. Biotin deficiency is rare among healthy individuals since the nutrient is widely found in foods and is produced by your body. Pregnant women, children, people who misuse alcohol, and those with a biotinidase deficiency may be at higher risk. Anyone who has a deficiency can increase their biotin intake by consuming foods rich in the vitamin or taking biotin supplements. If you are experiencing hair loss or hair shedding, it may be due to another nutritional issue, like an iron deficiency, or an underlying health condition, such as a thyroid disorder.
Another concern surrounding biotin is that it may interfere with certain common lab tests done by your doctors. Stick to the recommended amount and be sure to talk to your doctor before upping your dosage. And if you’re taking large amounts of biotin, be sure your healthcare provider knows before you do any lab tests.
Besides hair, skin, and nails, biotin also does a lot for certain enzymes you need. Enzymes do countless things for your body, but the ones from biotin break things down in your body. Sometimes taking biotin internally is not something you want to do. Here are some of the top biotin-rich foods for strong hair and radiant skin. Therefore, it’s likely that supplementing would only be warranted in those with a biotin deficiency, though more research is needed. In a 2019 review, researchers found that men with MAA had slightly lower levels of biotin than those with no hair loss.
First, you may consider working some biotin-rich foods into your diet. And you may already have some items in your pantry or fridge that fit the bill. But biotin has been shown to help with preventing balding and hair loss. It’s important to understand what’s causing your hair loss, but this can take some detective work. Dr. Bergfeld says dermatologists start with a thorough physical exam. They consider not just your diet, but your exercise habits and family history as well.
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