Whether you are dealing with hair loss or thinning hair, or you just want to make your hair look healthier, you may consider taking biotin to help you get the hair that you want. Biotin is one of the B vitamins, and it has a lot of great benefits. In fact, a lot of people turn to biotin for thinning hair.
The Benefits of Biotin
Biotin has been known to help improve blood sugar levels, and also help with heart health. It can also assist with hair growth. For whatever reason, some people may actually have a lower amount of biotin than they need. This can lead to a lot of problems. The good news is that biotin deficiencies are not really that common. Some signs may include:
- numb extremities
- hair loss
If you are looking to take biotin supplements, or want to eat more biotin foods, to ensure that you have enough in your daily dietary intake, then you may want to know more about the dosages. Taking biotin in extreme amounts may actually not be the best idea, so dosage is pretty important. Read more to find out how much you should consume on a daily basis.
How Biotin and Hair are Related
Biotin is actually an important nutrient that everyone needs in order to have good hair health. It works by actually aiding to synthesize fatty acids and certain amino acids. Amino acids help to make keratin in the body, which is what hair shafts are made up of most. If your body does not get enough biotin, then chances are your hair follicles will not be healthy. If they aren’t healthy, hair growth may be affected.
The Correct Dosage of Biotin for Hair Growth
If you want to take advantage of the biotin hair benefits, then you will want to make sure that you are taking adequate amounts. This can vary from one person to the next, as your age and your health play an important role in dosage.
Medicinally, the Institute of Medicine has set certain guidelines on how much biotin people need based on their age. It ranges anywhere from 5 mcg per day to 35 mcg per day, but this is just a minimum amount. It does not hurt to get some more into your daily dietary intake.
It is also important to note that most supplements that are designed to help with hair growth and thinning hair typically have 2000 or more mcg per dose. This may seem excessive, considering the minimum recommended dietary intake is less than 40 mcg. Biotin, however, is typically not something that you can overdose on. This is because it is water soluble.
How to Get More Biotin on a Daily Basis
Biotin, with other B vitamin supplements can actually help to strengthen your hair and nails, and it can also help boost your overall health and wellness. Taking oral supplements for biotin is actually not the only way that you can get biotin. If you don’t want to take supplements, you may also try ingesting more biotin foods. Some great foods to try include soybeans, peanuts, egg yolks, bananas, liver and whole grains.
Add these foods and other veggies that are high in biotin to help boost your intake without having to take too many supplements.
Does Biotin Actually Work for Hair Growth?
Now that you know the proper levels to consume, you may wonder if it will actually work to help with your hair growth. While there are really not any case studies that have been used to determine a definitive yes or no on whether or not it works, many people swear by it. It does help with strengthening hair follicles, which would make sense how it would help to boost hair growth.
Biotin is actually not only used for hair growth and hair health, but it is also really great when it comes to your skin and nails. If you have dry skin or brittle nails, then you could definitely benefits from taking biotin supplements or eating biotin foods. Ensure that you get the proper amounts.