Hair health is essential to most of us because it impacts our appearance and sense of self confidence. Still, millions of people suffer from hair loss and thinning results from factors such as age, genetics, and stress. Advanced and expensive treatments such as hair restoration surgery are out of the question for most people. As a result, natural, non-invasive options have become increasingly popular.
Is biotin good for hair? This is one question that has become more and more common. The answer is a re-assuring YES. Biotin is one of those natural solutions that can help alleviate hair loss and promote healthy hair growth once and for all. This article dives right into the fascinating world of benefits and how it could be just what you needed for beautiful, healthy hair.
What is Biotin?
Biotin is a water-soluble B vitamin that’s also commonly referred to as vitamin H. It is essential for the body's enzymatic reactions to produce energy as well as support healthy hair, skin, and nails. More specifically, this vitamin promotes the production of keratin, the primary protein that makes up hair, skin, and nails. Biotin also plays a critical role in the metabolism of carbohydrates, proteins, and fats, helping the body convert food into energy.
One interesting fact about biotin is that it can be found in numerous foods such as eggs, nuts, and whole grains. But because some people do not get high enough levels of this B vitamin from their regular diet, they turn to supplementation. Other biotin-based products such as the Hair Restoration Lab’s shampoo can also go a long way to deliver the external conditions that your hair needs to thrive.
Benefits of Biotin for Hair Loss & Hair Thinning
Biotin offers numerous benefits to promote healthy hair growth as well as prevent hair loss.
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Stimulates keratin synthesis – this is the primary protein that makes up hair, skin, and nails.
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Regulates sebum, the oily substance secreted by sebaceous glands that helps moisturize and protect the scalp. Impaired sebum production is known to cause dandruff, dryness, and other scalp conditions.
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Makes thin hair thicker and fuller - biotin can improve hair texture and quality by strengthening fibers. This makes your hair less prone to breakage and damage.
Research Studies on Biotin for Hair
Scientific studies continue to evaluate the effectiveness of biotin supplements in promoting hair growth in individuals with a clinical biotin deficiency - along with those suffering from alopecia.
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Research published in the Journal of Clinical and Aesthetic Dermatology found that patients with alopecia who took biotin supplements for six months experienced significant improvement in hair growth and thickness. The study included 18 participants, and 62% of them showed significant improvement in hair growth after taking biotin supplements.
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Another study conducted on women with thinning hair found that biotin supplementation helped improve hair health and volume. The randomized, double-blind, placebo-controlled research involved 60 women who received either a placebo or a biotin supplement for a duration of 90 days. Results showed the group who took biotin had a significant increase in hair density and volume compared to the placebo group.
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A third study published in the Journal of the American Academy of Dermatology showed that biotin supplements may increase hair growth in individuals with biotin deficiencies. The study involved 541 participants who had hair loss and brittle nails due to biotin deficiency. 38% of the participants experienced improvement in hair growth and thickness after taking biotin supplements.
While further research is needed to fully understand the benefits of biotin for hair, existing research provides promising results for biotin supplementation as a hair care treatment.
Biotin in Foods and Supplements
Consuming biotin-rich foods such as oily fish, nuts, eggs, dairy, and beef liver can help ensure that you have enough levels of this important vitamin in your system. But most people struggle to get enough biotin from their daily diet for optimal hair growth, especially the high dosages used in some of the above studies. Taking biotin supplements can be a convenient way to ensure adequate daily intake.
Biotin supplements come in different forms, including pills, capsules, and gummies. You can order these online after proper research, but they are also widely available over-the-counter at drugstores, supermarkets, and online.
If you choose to take biotin supplements, it’s important to note that consuming excessive amounts can have adverse effects such as skin rashes, acne, and digestive issues. Excessive levels of this B vitamin in your body can also interfere with laboratory tests and produce false results.
Note: people who are pregnant, breastfeeding, or have any underlying medical condition should consult with a healthcare provider before taking biotin supplements. This is important so they can provide individualized advice on the appropriate dosage.
Other Steps you can Take to Ensure Optimal Hair Growth
Adhering to an overall healthy hair care routine (even when you’re taking biotin supplements) can help ensure that your hair is in the best shape possible:
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Maintain a healthy diet - a balanced and nutritious diet is essential for healthy hair growth. Make sure to include foods rich in protein, iron, zinc, and vitamins D, and Vitamin E.
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Stay hydrated - drinking enough water is crucial for healthy hair growth as it helps to nourish hair follicles and promote circulation.
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Avoid harsh treatments and styles - certain hair treatments such as bleaching, straightening, and perming can damage your follicles and lead to hair loss. Similarly, tight hairstyles such as braids, ponytails, and cornrows can cause hair breakage and thinning.
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Use gentle hair care products – go for gentle, sulfate-free shampoos and conditioners that are suitable for your hair type. The Professional Shampoo by Hair Restoration Lab is one example of a good product that can help ensure optimal hair growth on a continuous basis.
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Massage your scalp - massaging your scalp with oil helps stimulate blood flow and promote hair growth. Use warm oil such as coconut oil or olive oil and massage your scalp for a few minutes before washing your hair.
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Exercise regularly - regular exercise can improve blood circulation, reduce stress, and promote hair growth.
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Manage stress - high levels of stress are known to cause hair loss. Practice stress-reducing techniques such as yoga, meditation, or deep breathing exercises to manage stress.
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Get enough sleep - inadequate sleep disrupts hormonal balance and leads to hair loss. Make sure to aim for 7-8 hours of sleep per night to promote healthy hair growth.
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Take care of your scalp - a healthy scalp supports healthy hair growth. Keep your scalp clean and avoid using hot tools on your hair as they could damage your hair follicles.
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Consult a doctor - if you notice excessive hair loss or thinning, talk to your doctor in order to determine the underlying cause and receive appropriate treatment.
So, Is Biotin Good For Your Hair?
Numerous research studies have demonstrated the effectiveness of biotin supplements in stimulating and encouraging hair growth, especially in people with a clinical biotin deficiency or those suffering from alopecia. Taking supplements while also maintaining a balanced diet that includes biotin-rich foods like oily fish, nuts, eggs, dairy, and beef liver, can go a long way to ensure optimal hair health.
