Biotin is an essential vitamin from the B complex, also known as vitamin B7 or H, which performs several functions in the body, helping to maintain the health of skin, hair and the nervous system. To combat hair loss and make it grow faster, it is recommended to ingest 30 mcg of biotin per day, this dose may vary according to nutritional needs, and should be guided by your doctor or nutritionist.
The recommended amount of biotin can be obtained by eating foods rich in this vitamin, such as hazelnuts, almonds and peanuts, for example, or by taking a biotin supplement, and its consumption should be guided by a doctor or nutritionist.
This vitamin also helps reduce dandruff, strengthen nails, improve blood circulation and promote intestinal absorption of other B vitamins. Find out more about the properties of biotin.
Benefits for hair
Some studies show that biotin helps in the metabolism of nutrients and promotes the production of keratin, an important protein that forms part of hair, skin and nails. Furthermore, it is believed to help keep the skin and scalp hydrated, promote the growth of stronger and more resistant strands, repair their thickness and prevent hair loss, in addition to ensuring a more beautiful and youthful appearance to the hair.
However, it is still not clear how biotin acts on hair and skin, and more scientific studies are needed to prove how this vitamin acts in the body.
When hair loss is due to genetics, as occurs in androgenic alopecia, the effects of biotin are apparently more limited. In addition to biotin, it is recommended to adopt some habits that help strengthen your hair, such as avoiding wearing caps and hats and avoiding cigarettes. Check out more tips to make your hair grow faster.
How to take biotin supplement
The daily recommendation for biotin is 30 to 100 mcg for adults and 12 to 20 mcg for children between 4 and 13 years old, which can be obtained through the intake of foods rich in this vitamin or through a nutritional supplement.
1. Supplement
There is no recommended dose of biotin, so it is recommended to take it according to your doctor’s or nutritionist’s instructions, as the amount of biotin can vary according to the brand of supplement. Generally, these supplements contain a dose of 30 to 45 mcg of biotin, to be taken once a day.
However, the only dose that has been tried orally in humans to strengthen nails and hair in people with biotin deficiency was 2.5 mg per day for 6 months, reaching up to 5 mg, which is a much higher dose. at the recommended daily dose. Therefore, its use must be guided by a doctor or nutritionist after careful evaluation, who can indicate the best dose on an individual basis.
In addition to the biotin supplement, there are also shampoos that contain this vitamin and although they are not scientifically proven to help strengthen hair, it is believed that their daily use could strengthen the fibers and promote their growth.
2. Foods with biotin
Consuming foods rich in biotin daily, such as peanuts, hazelnuts, wheat bran, chopped walnuts, boiled eggs, wholemeal bread, almonds, among others, can also help combat hair loss and make hair grow faster.
Watch the following video and see more foods that help hair grow:
Bibliography
- TRUEB, R. M. Serum Biotin Levels in Women Complaining of Hair Loss. Int J Trichology. 8. 2; 73–77, 2016
- NIH – NATIONAL INSTITUTE OF HEALTH. Biotin. 2022. Available at: <https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/>. Accessed on September 16, 2022
- ABLON Glynis. A Double-blind, Placebo-controlled Study Evaluating the Efficacy of an Oral Supplement in Women with Self-perceived Thinning Hair. The Journal of Clinical and Aesthetic Dermatology. 5. 11; 28-34, 2012
- EXAMINE.COM. Biotin. Available at: <https://examine.com/supplements/biotin/>. Accessed on September 17, 2019
- COZZOLINO Silvia. Bioavailability of nutrients. 4th. Brazil: Manole Ltda, 2012. 527-533.
