When it comes to hair growth, most people are looking for a miracle cure. And while there are certainly some products that can help promote hair growth, biotin is often cited as one of the best supplements for hair health. So does biotin boost hair growth?
The answer is yes – but it’s not quite that simple. In this article, we’ll discuss the role biotin plays in hair growth and how you can make sure you’re getting the most out of this essential vitamin.
What Is Biotin?
Biotin is a water-soluble vitamin that’s part of the B-vitamin family. It’s also known as vitamin H or B-72. Vitamins are essential nutrients that the body needs to function properly. And while you can get biotin from food, it’s also available in supplement form.
Biotin is involved in a number of important bodily functions, including the metabolism of fats and carbohydrates, the synthesis of DNA and RNA, and cell growth. But biotin’s most well-known function is its role in hair health.
How Does Biotin Boost Hair Growth?
While the exact mechanism isn’t fully understood, biotin is thought to support hair growth by aiding in the production of keratin, a key protein that makes up your hair (and nails, too).
Keratin is responsible for giving your hair its structure and strength. So, it’s no surprise that biotin deficiency can lead to thinning hair and even hair loss.
While more research is needed to confirm biotin’s hair-growing benefits, some small studies have found that biotin supplements may help strengthen brittle nails and promote hair growth in people with biotin deficiency.
Additionally, one study showed that a supplement containing biotin, zinc, iron and folic acid may improve hair density and thickness in women with thinning hair.
If you’re interested in trying biotin supplements to boost hair growth, talk to your doctor first. While biotin is safe for most people, side effects can include skin rashes, digestive upset and high levels of blood sugar.
Additionally, biotin supplements may interact with certain medications, so it’s important to check with your doctor before starting any supplement regimen.
How To Use Biotin For Hair Growth?
Biotin is a water-soluble vitamin, which means it dissolves in water and passes through your urine. This makes it difficult to store biotin in your body, so you need to consume it regularly to maintain adequate levels.
The best way to get enough biotin is by eating a healthy diet that includes biotin-rich foods. Some good sources of biotin include eggs, nuts, seeds, legumes and leafy green vegetables.
You can also take biotin supplements in the form of tablets, capsules or powders. The recommended daily intake of biotin is 30 micrograms (mcg) for adults. However, most people get enough biotin from their diet and don’t need supplements.
What Are Other Benefits Of Biotin?
Besides being good for hair, Biotin packs in many other benefits too. Let’s take a closer look at some of them:
#1 – Good For Pregnant Women
Biotin is important for pregnant women because it helps in the development of the baby’s neural tube. This is the part of the baby that becomes the brain and spinal cord. Biotin is also important for cell growth, fatty acid synthesis and glucose metabolism. Pregnant women are advised to take at least 35 mcg of biotin daily.
#2 – Controls Diabetes Symptoms
Biotin can help control blood sugar levels in people with diabetes. It does this by improving glucose tolerance and increasing insulin sensitivity. This, in turn, helps to keep blood sugar levels under control.
A study published in the Journal of Nutrition showed that biotin supplements improved blood sugar control in people with type-II diabetes. Another study, published in Diabetes Care, found that biotin helped to lower fasting blood sugar levels in people with type-I diabetes.
Biotin is also effective in treating diabetic neuropathy, which is a common complication of diabetes. Neuropathy is a condition that causes nerve damage and can lead to pain, numbness and tingling in the hands and feet.
#3 – Improves Your Heart’s Health
Biotin has also been shown to improve heart health. One study found that taking biotin supplements reduced triglyceride levels and improved cholesterol levels in people with coronary artery disease.
Another study, published in the Journal of Cardiovascular Pharmacology, found that biotin supplements helped to reduce blood pressure in people with hypertension. Hypertension is a major risk factor for heart disease, stroke and kidney disease.
#4 – Helps To Lose Weight
Biotin may also help with weight loss. One study found that biotin supplements helped to increase fat burning and reduce food intake in people with obesity.
Another study showed that taking biotin supplements for 12 weeks resulted in a significant reduction in body weight, body mass index (BMI) and waist circumference in women with obesity.
#5 – Boosts Immunity
Biotin is also known as vitamin H and is part of the B-complex vitamins. These vitamins are important for a healthy immune system.
A study in mice found that biotin supplements helped to improve symptoms of an autoimmune disease called experimental autoimmune encephalomyelitis (EAE).
EAE is a model for multiple sclerosis (MS) in humans. MS is an autoimmune disease that attacks the nervous system. The study found that biotin supplements reduced the severity of EAE by reducing inflammation.
Biotin vs. Folic Acid- Which Is Better For Hair Growth?
Folic acid is another nutrient that is important for hair growth. It is a water-soluble vitamin in the B-vitamin family. Folic acid helps with the production of red blood cells and DNA.
A study found that folic acid supplements increased hair growth in women with thinning hair. The study found that folic acid was more effective than biotin in the treatment of hair loss.
So, which is better for hair growth- biotin or folic acid? The answer is both! Both nutrients are important for hair growth. If you are deficient in either nutrient, you may experience hair loss. Supplementing with both nutrients will help to ensure that you are getting the nutrients you need for healthy hair growth.
So, does biotin boost hair growth? The answer is a little complicated. Biotin is definitely an important nutrient for healthy hair growth, but if you’re deficient in it, taking a supplement may not be enough to see results. You should also make sure that you’re eating a balanced diet and getting plenty of exercises, both of which are essential for healthy hair. If you’re still not seeing the results you want, it might be worth considering other options like hair transplants or laser therapy.