Your Guide to Support Hair Growth and Reduce Hair Fall with Biotin
Biotin is an essential vitamin, well known as vitamin b7 also called vitamin H that helps body convert food into energy which is utilised by body cells for performing various tasks. Another crucial reasons to opt for this magical vitamin is to support new hair growth and reduce hair fall. Biotin deficiency can result in symptoms of hair loss & unhealth skin. Biotin is useful for promoting healthy hair growth, helps to treat hair thinning, and stimulating required growth. It can be consumed artificially in the form of pills, tablets or powder and can also be used externally through hair products that are biotin-enriched, such items might be costly, and also it is difficult to ascertain the authenticity as there are a lot of brands in the market.
Biotin is also found in various food items which can serve as a natural source to fulfil Biotin requirements in the body. The potential advantages of biotin for hair and overall health are discussed in this article. It also discusses the best food sources to consume biotin and additional tips to go along with while consuming the appropriate dosage of biotin.
What are the health benefits of Biotin?
As an essential vitamin, Biotin compliments a healthy physiological function. The primary role of this substance is to help your digestive system convert the food into energy as well as aid people to maintain sound health.
Biotin supplementation can have an advantageous edge in the treatment of biotin insufficiency. Some biotin pills, on the other hand, claim to provide extra health advantages that proven studies have backed.
Does Biotin support hair regrowth and reduce hair fall?
There are varieties of products available in the market that feature Biotin because it is an essential vitamin for hair growth. These products range from creams and masks to hair oils, conditioners, and shampoos useful for hair thickening, shine, and preventing hair fall. Biotin supplementation has also been proven in a few trials to accelerate hair regeneration among people who have a clinical biotin deficit or alopecia (hair loss).
Albeit, researchers claim that regrowth can be triggered by many reasons, including consuming some hair biotin-enrich food. Furthermore, there is no proof that biotin supplementation is beneficial for persons who have genetic disorders of getting hair problems.
What are the other benefits?
Treats brittle Toenails or fingernails
Relieves diabetic nerve pain caused due to diabetes
Treats Multiple sclerosis among people
The impact of Biotin may differ from person to person based on their body and ability to grasp the benefits.
What is the appropriate dosage to follow?
Recommended dietary allowance (RDA) does not set a preferred dosage for the Biotin.
According to the National Institutes of Health, a regular dose of 30 micrograms (mcg) is sufficient to benefit persons under 19 and up. This amount can be easily obtained from a proper diet.
Other experts, who recommend its use, often advise taking 2 to 5 milligrams (mg) of biotin daily as a supplement to strengthen hair and provide energy to the body.
As a vitamin that is soluble in water, vitamin safety is a must while consuming biotin so that its quantity won't increase much in our body.
Like many other supplements, Biotin hasn't been tested for kids, nursing moms and pregnant women, people with some extreme medical issues, or individuals undergoing prescription medications.
What causes Hair Biotin deficiency?
Individuals who are in the habit of consuming egg whites raw can develop biotin deficiency. Such a situation arises as raw eggs feature avidin. It essentially is a protein that hazards biotin absorption. People with inflammatory bowel illness or other disorders that disturb the balance of gut flora may not be able to develop adequate biotin solely from the food.
Biotin deficiency is also the result of excessive alcohol consumption. Biotin deficiency can also be caused by a variety of drugs such as Beta-blockers, blood thinners, anticonvulsants, and retinoids.
What are the signs and symptoms of Biotin's deficiency?
Extra Dry skin
A red, scaly rash
Numbness and tingling around arms and legs
How can you get Hair Biotin daily?
Following foods that are a good source of biotin:
Egg yolks (cooked)
Infection, emotional or physical trauma, alopecia, and certain drugs are the main reasons why your hair may be thinning or losing volume. Consumption of Hair Biotin supplements from trusted brands will help you regain the lost hair and get improvement. It will fulfill the daily requirement of biotin and will help you with the benefits. Hair regrowth and reducing hair fall is no more a daunting task with a good hair biotin supplement.
What are the best food sources of Biotin?
Broccoli: One of the most nutritious vegetables, broccoli consists the richness of dietary fibre and vitamins A and C. But it’s also an excellent source of biotin. You can snack on it raw with some seasoning or turn it into soup for a delicious and nutritious meal.
Sweet Potato: This is one of the best foods with the goodness of biotin for hair growth; 120 grams of cooked sweet potato can provide you with 2.4 mcg of biotin. You can eat them baked or steamed as a snack or turn them into tasty patties for veggie burgers.
Spinach: A half cup of boiled spinach can provide 0.5 mcg of biotin. This nutritious leaf is packed with calcium, iron, folic acid, and other nutrients.
Cauliflower: It provides a good amount of biotin in each serving. A single serving can provide up to 17 mcg of biotin.
Legumes: Beans, peas, and lentils are among the best source of protein, but do you know they also provide a good amount of biotin. Among numerous legumes, soybeans and peanuts provide the highest amount of biotin.
Nuts And Seeds: An incredible source of healthy fats, protein, fibre, and more, nuts and seeds are packed with biotin as well. Though, the amount of biotin in nuts and seeds differs by type. Snack on almonds and sunflower seeds, or add a mix of nuts to your baked goods or salads.
Mushrooms: These have numerous health benefits owing to being rich in multiple micronutrients. Opt for canned or fresh mushrooms in your recipes for a healthy dose of biotin – a small quantity of around 75 grams of button mushroom can provide you 5.6 mcg of biotin.
Eggs: One of the favorite sources of healthy nutrition for a large number of people is eggs. You can eat them boiled, scrambled or in the form of an omelette, they are packed with B vitamins and other nutrients. Egg yolk consists the goodness of biotin, it is considered a vital source. You can easily get around 10 mcg of biotin with one whole cooked egg.
Other Tips for Healthy Hair
Get Regular Trims
It may seem confusing, but if you desire long hair that's actually healthy, you must get regular trims. While haircuts don't support hair growth any faster, they remove split ends that damage your hair. Eliminating the breakage provides the impression that your hair is growing faster. The split ends that break can decrease the volume of your hair and will also affect the shine & smoothness.
Indulge in a scalp massage
A scalp massage can help encourage relaxation and reduce stress. It can also enhance the health of your hair. According to a study, it examined the effectiveness of daily, 5-minute scalp massages, and after 20 weeks, the researchers discovered that the people involved in the study had thicker hair than at the beginning. It proved that a scalp massage may support dilating blood vessels beneath the skin. This can ultimately lead to thicker, stronger hair that’s less likely to break off or become damaged. You can opt for a professional scalp massage or indulge in a do-it-yourself massage at home.
Avoid excessive heat styling
The excessive heat from hairdryers, curling irons, and straighteners can harm your hair and cause breakage. Though bypassing heat styling completely may not be an option, you should try restricting how often you use these tools. Reducing the temperature of heated styling tools can also reduce hair damage.
Brush hair regularly.
Heading to bed with unbrushed hair may seem pleasing when you're tired, but providing your hair with a few quick strokes can be fantastic for your hair and scalp's overall health. Beginning with the scalp, opt for a boar bristle brush to spread your scalp's oils evenly onto your hair so it remains naturally moisturized.
By following these awesome tips and taking care of your biotin intake, you can easily provide a healthy life to your hair. Supporting hair growth and reducing hair fall is no more a daunting task.