Hair health has never been a major aspect of overall well-being, and biotin has become increasingly popular as one of the best supplements for promoting hair growth. Sold under the guise of the hair vitamin, biotin (Vitamin B7) is important in keeping hair, skin, and nails healthy. But, before you go running to incorporate it into your wellness regimen, though, here are some things our expert, Dr Kinnear Boina, MD, FRGUHS, Consultant Dermotologist, Apollo Hospitals, Vizag, wants you need to know.
What is Biotin?
Biotin is a water-soluble B-vitamin that assists your body in converting food into energy. It also aids in the production of keratin, the protein found in your hair, nails, and skin. Since our body does not store biotin, we need to get it from diet and supplements to ensure adequate supply.
Does Biotin Actually Grow Hair?
The connection between biotin and hair growth is not as simple as commercials suggest. Though a lack of biotin may lead to hair loss and brittle nails, the majority of individuals receive adequate biotin from their diets. Studies indicate that biotin supplements can help those with biotin deficiency or specified conditions contributing to hair loss, but evidence is sparse for individuals with typical levels.
Natural Sources of Biotin
Before resorting to supplements, Dr Boina recommended including biotin-containing foods in your diet. Such as:
- Egg yolks
- Nuts and seeds (almonds, walnuts, sunflower seeds)
- Legumes (lentils, soybeans, peanuts)
- Whole grains
- Spinach and broccoli
- Bananas and avocados
"Most individuals get enough biotin through a well-balanced diet," Dr Boina highlighted.
Should You Take Supplements?
Biotin supplements come in capsules, gummies, and tablets, which are readily available. They are relatively safe as excess biotin will be eliminated in the urine, but very high dosages may affect some blood tests (particularly thyroid and heart tests). Consult a doctor first before supplementing, especially if you are taking other medications.
How Long Before You See Results?
If biotin works for you, progress is gradual. It may take two to four months of regular use to see hair strengthening, shine, and thickness. Be patient and consistent.
Who Will Benefit Most?
- Individuals with biotin deficiency
- Individuals with brittle nails and hair
- Individuals with hair thinning related to pregnancy, medication, or disease
- But for individuals with no deficiencies, supplementing additional biotin will likely not do a lot of good.
Possible Side Effects
Biotin is safe in recommended amounts, but in exceptional instances, there are a few that might experience:
- Skin rashes
- Digestive disturbances
- Disruption of laboratory test results
- Always adhere to recommended dosages and consult a doctor if you observe odd side effects.
Bottomline
Biotin can support hair growth and health, especially in cases of deficiency. But it’s not a magical cure for hair loss. A nutrient-rich diet, proper scalp care, stress management, and overall lifestyle choices play equally important roles in achieving healthy hair. If you’re considering biotin supplements, consult a healthcare professional to ensure it’s right for you.