If you’re like us, your FWP is probably full of people who swear by biotin supplements for hair growth, but do they work?
First, a little background: Biotin is the best known B vitamin Promote healthy hair and Help treat brittle nails. It is necessary for the process by which cells make proteins. “Since our hair and nails are made of keratin, a type of structural protein, a biotin deficiency will negatively impact hair and nail growth,” he says. Ksenia Kupets, MDDirector of Dermatological Cosmetics at Montefiore Einstein Advanced Care. One of the main symptoms of biotin deficiency is alopecia (hair loss). But here’s the rub: If you’re not biotin deficient (most people aren’t, FYI), taking biotin pills probably won’t do you much good. Data regarding biotin intake Helps your hair growSkin and nails are not present. But anecdotally, many of the reviewers we spoke to said they saw improvements in these areas after taking biotin, even when they weren’t deficient.
So what does a girl look to to grow her strands? We spoke with dermatologists and nutritionists to get their recommendations on the best biotin supplements for hair growth. A quick reminder that supplements are not regulated by the FDA, so it’s always best to do your research and contact your doctor before adding any to your diet, especially if you’re taking any medications.
All your biotin questions answered
Biotin goes by two other names – vitamin B7 and vitamin E – and plays a role in the production of keratin, a protein essential for healthy skin, hair and nails. It is a water-soluble vitamin, which means it does not accumulate in your body; Rather, the excess is excreted through urine. The recommended daily amount of biotin is 30 micrograms per day, according to National Institutes of Health (NIH), and we naturally reach this mark through our diets, with most healthy adults getting about 35 to 70 micrograms per day, Woodson says. Some foods rich in biotin include meat (and organ meats), fish, eggs, nuts, seeds, and sweet potatoes.
Benefits of Biotin (Vitamin B7)
- GlucoseBiotin helps process carbohydrates (glucose), fats, and proteins and turns them into energy for the body to use, he says. Marissa Garshick, MD, FAADa board-certified dermatologist in Dermatology MDCS In New York City.
- Fatty acids: He says biotin is necessary for the production of fatty acids, which are essential for cell maintenance and energy storage Stacy Woodson, RDN, LDNa registered dietitian based in Philadelphia.
- Amino acids: Biotin helps break down amino acids, also known as the building blocks of proteins. Amino acids are reused to produce energy or support other metabolic needs, says Woodson.
Benefits of biotin supplements
- Hair growth: For people who suffer from hair loss due to biotin deficiency in some people studies I suggest biotin Supplements can reduce hair loss And stimulate hair regrowth. “Most people usually see significant improvements after continuous use for three months or more,” says Woodson.
- Nail and skin healthSupplementing with biotin may Helps strengthen weak nailslike Some studies Show that taking 2.5 mg daily can help improve nail thickness. But the evidence is not crystal clear. Studies on the use of biotin for brittle nails are very small, and the researchers did not use placebo groups or check the participants’ initial levels of biotin.
What is the downside of taking biotin?
Some people experience mild digestive symptoms, such as stomach upset, when taking biotin supplements. However, even in high doses, there is no evidence to suggest that biotin supplements are harmful or toxic, Woodson says. This is because biotin is soluble in water and the excess is excreted through urine, so it does not accumulate in the body at toxic levels.
However, you may not be safe, at least not on paper. Biotin may interfere with certain laboratory test results including thyroid and troponin levels (a marker used to detect heart attacks), according to Food and Drug Administration. If you’re going to have lab tests, be sure to stop taking biotin beforehand and always remember to tell your doctor about all the medications you’re taking, including supplements (as well as multivitamins), says Dr. Garshick.
How much biotin should you take for hair growth?
research It appears that taking 5,000 mcg (5 mg) of biotin daily may help treat hair loss caused by biotin deficiency. But remember that biotin deficiency is very rare. And there are not many Scientific evidence Which supports Biotin supplementation dramatically improves hair health for those of us who do not suffer from a biotin deficiency.
“In general, the only people who should take biotin supplements are those who have a deficiency, which is generally rare,” says Dr. Garshick. “However, even though there isn’t a lot of clinical evidence, if people are looking to try something for their hair and nails, they can consider it and if they see an improvement, it’s a good idea to continue with it.”
