How much Biotin to take for hair growth ?

Why does the hair loss appears in the first place?

The hair is a symbol of femininity and beauty around the world, but unfortunately, due to frequent hair treatment with chemicals (coloring, perm), heat (hair, drying, ironing), binding, and inadequate care, the hair is broken, it becomes dry, thin or damaged. All these factors, along with the daily stress, not using the right diet or vitamins, as well as the changes in the body, cause the increased hair loss . Apolecia, better known as hair loss, is a common issue that can happen to people of both genders and in all ages.

Hair loss is a natural process that occurs with aging, but many nutrients can improve scalp circulation and thus prevent thinning of the hair and its fallout. For many people genetics plays the most important role when it comes to hair loss, however, the diet can delay or prevent hair loss as well as the baldness associated with aging. If your problem is not caused by the genetics, there is a lot of thing you can do for yourself and make sure that your hair grows healthy. Adding nutrient foods and vitamins can restore your hair and help grow new hair that is strong and shiny. So what should you use?

Biotin in this case is one of the important nutrients that can be used. In some cases it is even possible to stop the appearance of gray hair with biotin. Treatments and cures that are applied to the scalp, such as hair masks, conditioners and other cures with vitamins can also help, but the best results are obtained when the gifts of nature - nutrients – are engaged through food or supplements. Start using biotin in your diet as soon as possible!

Now that you became interested, lets find out what exactly is this vitamin, how can it help in hair growth, in which foods it can be found, what is the dosage, and you will also in the following text find a lot of other useful information and answers to the questions you might have about biotin.

Did you know that biotin helps in hair growth?

The most important role in the health of the hair is played by biotin, also known as vitamin B7 or vitamin H. Biotin prevents hair loss and stimulates its growth. Therefore, biotin is a common addition to shampoos and hair care agents. It is contained in brewer's yeast, bread, bananas, mushrooms, peanuts and some types of vegetables such as cauliflower, chard and carrots. Placing these foods in your regular diet plan is the best way for you to make sure that your hair grows strong and healthy.


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But that is not all! Biotin is used not only to improve the quality of hair, but also for the treatment of acne, brittle nails, diabetes, eczema and dermatitis. The major job of biotin is to renew the roots of the already grown hair. People suffering from moderate and mild hair fall or alopecia can experience the best results of biotin. It makes hair fuller, healthier and thicker. At the same time it is very effective for healthier nails and skin. But what about the side effects and is it safe to use?

Biotin has no side effects even if you in take it in high dosage. Therefore we can say that biotin is considerably safe. Longer use of biotin will surely leave you with stronger hair and better hair roots for both the future and present hair. But people suffering from years of baldness may not take up biotin as the most prominent solution of hair growth.

What exactly is biotin?

G. Koegel in 1935 from raw egg yolk got the compound in a crystalline form, which he called the growth factor of yeast cells. It was found that this compound improves the pathological changes in the skin of rats, which were, with the food, given larger quantities of raw egg whites. This compound is called biotin (from the Greek word bios, which means “life”), or vitamin H.

Let us find out more about this healthy helper.

Biotin also called vitamin H is a vitamin B complex of vitamins that are normally found in various types of food available to us on a daily basis. The optimum amount of ingested biotin helps to metabolize fatty acids and amino-acids. Scientists also say that it helps in the stage of stress and has its role in the regulation of blood sugar levels. Biotin also promotes hair growth, and that fact has its scientific support. Lack of biotin is followed with symptoms such as unexplained breakage and hair loss associated with the appearance of jagged and brittle nails. Therefore, there is a general perception that the intake of additional biotin result in healthier hair. So now you know what to do in order to have healthy hair, but let’s find out more about biotin.

Sources of biotin sorted by the richness of vitamins: Peanuts, almonds, chard, goat milk, yogurt, tomatoes, eggs, carrots, onions, nuts, milk, salmon, sesame seeds, bananas. Biotin can be found in other foods, but in smaller quantities. This vitamin plays an important role in the metabolism of fat, sugar and amino acids. Some bacteria in the body under certain circumstances produce biotin in our body, but the production process is dependent and insecure, so biotin should be introduced into the body through food or supplementation.

We mentioned the eggs as a source of biotin, but eggs also contain glyco-protein-called avidin that prevents biotin to enter the body. But there is no need to worry. Thorough cooking will separate avidin from biotin, and the biotin will be absorbed in our body. Foods that contain biotin also most contain vitamin B5, which mainly participates in the same chemical reactions in the body as biotin. Biotin is not too sensitive to high temperature and light, but can be destroyed in a very acidic environment.

How does biotin affect hair growth?

Biotin and hair growth are closely linked. Biotin not only promotes hair growth, but also prevents it from drying out. Moreover, biotin also increases the elasticity of the cortex of the hair, and thus prevents and minimizes hair breakage. Accordingly, biotin stimulates hair growth so that the formation of new skin cells and makes them healthier. People who suffer from hair loss with taking biotin can help to obtain a duo, healthier and thicker hair. Still not sure if you should use biotin? Read more.

Why is it Important to use Biotin?

Biotin helps the metabolism of sugar and fat, and promotes the conversion of these two materials into useful chemical energy. If during playing sports or heavy physical work you get spasms in abdominal muscles, it is probably due to the inability of the body to efficiently use sugar as fuel for energy production. This is the result of a lack of biotin.

Biotin deficiency also causes problems with the skin. This vitamin is required for supporting the function of enzymes called “acetyl-Co A carboxilasa”. The enzyme helps the production of beneficial fats that are an integral part of the cell membrane. The production of these fats is particularly critical for the percent of skin cells that die off quickly and change under the influence of external circumstances. When producing enough cellular fat is not enabled, due to the lack of biotin, skin cells are the first to develop problems.

Whenever you see the newborn baby with yellowish flakes and scabs on the head, eyebrows and the skin behind the ears, you can be sure that this is due to the lack of biotin. In adults, the same problem can happen, but not only on the head but also on other parts of the body. Such a condition is called seborrhea or seborrheic dermantitis.

Glucose and fat are also used for nerve energy, and biotin also helps the proper functioning of the nervous system. Several problems related to the nervous system may be associated with a lack of this vitamin. Seizures, lack of muscle control, and lack of muscle mass are some of those problems.

Lack of biotin is generally accompanied by a lack of vitamin B5 (panthotenic acid), as both vitamins are mainly found in the same foods. In addition to not taking enough biotin through foods, lack of it can also cause the problem of the digestive tract. Some bacteria in the colon under favorable circumstances produce biotin.

Singers and athletes who, because of their careers consume fresh eggs, also can suffer from a lack of biotin because of the glycoprotein avidin from egg that somehow links to biotin and not allows it to enter the body.

From so far insufficiently explored reason 50% of pregnant women suffer from a lack of biotin. This increases the chances of a faulty pregnancy. Biotin deficiency is particularly pronounced in the first and the last 3 months of pregnancy. In addition to the disease called seborrhea or seborrheic dermantitis, biotin deficiency can cause hair loss. So how much of it should you use? Studies show that there is no need to put a maximum limit on the amount of biotin which is introduced into the body. Pregnant women should take about 30 mcg of biotin per day, and 35 mcg should breastfeeding mothers take. Persons older than 18 years can use about 30 mcg.

But how much of biotin is contained in the food? A quarter cup of peanuts or almonds contains about 25 mg, cup of yogurt or a cup of tomato, about 7.5 mg, one banana, about 3 mg.

Did you take biotin for hair growth?

Although biotin deficiency in the body is not so common, it still can occur in people who take excessive alcohol or those who eat large amounts of raw egg whites of eggs. The need for biotin is also increased in conditions such as seborrheic dermatitis in infants that we mentioned earlier, some genetic disorders, or with people whose gizzard is surgically removed (or part of it).

Medical advice is that you should see if you notice any of the following symptoms which may indicate the lack of biotin, and they are: “thinning hair”, flake reddish rash (especially around the nose, eyes and mouth), fatigue, tingling in the hands and feet, depression and hallucinations

Where Can You Find biotin?

We already mentioned some of the foods in which you can find biotin, but lets see if we forgot something and also remind you of these healthy foods that you should that you should eat on regular basics.

Biotin is normally present in various foods such as fish halibut, eggs and dairy products, wheat products, carrots, chard, liver and kidney, nuts, some varieties of soybeans, vegetables, fruits, beans and mushrooms.

Ideally, your need for your daily biotin you can meet over food. However, due to poor eating habits in modern times, they may cause various vitamin and mineral deficiencies. Therefore, you should your daily needs top up via bioton supplements.

Moreover, not everyone's body is able to adequately absorb biotin from food. These include people who have blood type A and those who suffer from some stomach diseases and have strong heartburn. These people should consider taking biotin supplements in order to supplement the daily vitamin requirements.

How to take biotin for hair growth?

So you have decided to start using biotin for hair growth, now let’s see how much of it you need. The daily requirement for biotin that provides adequate health of hair, nails and skin of most adults is 30 micrograms. However, if you are taking biotin to accelerate the growth of hair, the dose should be much higher.

Doctors recommend taking an initial dose of 500 - 700 micrograms daily. This dose can be increased up to 1000 micrograms. Results are visible after a period of continuous use for a period of 3 - 6 months.

As with other B vitamins, therapy is justified in conditions of insufficient intake of biotin, which are due to improper diet.

Since the lack is always the lack of more vitamins of the B group, B- complex is usually used in the therapy. It can be administered orally (tablets, capsules) and parenterally. Increased intake of biotin may be required in the following situations: biotin deficiency and seborrheic dermatitis in children.

Biotin on the market can be found in the complexes of vitamins and minerals, vitamins B complex and as a substance in a tablet / capsule  form.

Possible are interactions with antibiotics and anticonvulsants, where it comes to a reduction in the absorption of biotin. It is necessary to consult a doctor about prostheses of biotin.

What else can we find out about biotin?

For biotin it is characteristic that it, except from the food, can be synthesized by bacteria in the lower part of the small intestine and the colon. However, although the daily needs for this vitamin is very small, antibiotics that destroy the intestinal flora and it can lead to vitamin deficiency. Since, like all the B group vitamins it is soluble in water, a part of it that the body does not use is eliminated in the urine.

Lack of vitamin B7 leads to fatigue, muscle pain, change in skin color, the development of eczema, dermatitis, loss of appetite and depression. Often it is the cause of slow growth, hair loss, and reduced muscular control. In newborn babies lack of vitamin H results in hair loss, eyelashes and eyebrows are falling out, and on the skin all over the body appear red scaly rash in spots. There are often swollen eyes and conjunctivitis appears.

It is believed that one of the causes of SISD-a - syndrome of sudden infant death called “death in the cradle” – is a lack of biotin, and except the vitamin B7, as prevention is also recommended vitamin C. With small children there is a weakening of the muscles and the child can not walk, and if it can, the toddler ceases to walk.

Did we scare you? Don’t worry, these cases are not that common and all you need to do is take care that you use the right amount of vitamins in your diet.

What else is biotin good for?

Biotin or vitamin B7 plays a central role in the metabolism of carbohydrates, amino acids and fats. It is the part of the enzyme system which converts sugar into energy, and has a major role in the health of skin cells which can change frequently due to exposure to the environment.

Biotin also protects the nervous system, preventing seizures, ataxia (the name for a variety of disorders and disturbances of balance or coordination of movement) and loss of muscle tone.

As we mentioned before, with the consumption of biotin we can reduce the intensity of stress reactions, and since stress can also cause hair loss, it is a double-action when it comes to hair follicles and nerves.

Biotin helps maintain healthy skin and relieves eczema and dermatitis. It relieves muscle pain and is thought to prevent the creation of gray hair. It is used to treat problems with the scalp and hair, for example, downtrend. Studies have shown that biotin helps in repairing damaged nails and hair. The combination of biotin and chromium can help control blood sugar levels in people with diabetes type 2.

We are glad that we helped you find out why biotin is good for hair growth and now that you’ve read all the information you can safely start using it in your diet.

You can check out the related posts below to see the Biotin supplements available in the market.

For more information on biotin click here.

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