Biotin is often the first line of defense in hair loss. Biotin is known for its value to hair, skin and nails, and
particularly for growing hair. Hair growth is one of its most important and often used benefits. The
biotin vitamin is part of a healthy diet for beautiful, healthy skin and hair. Biotin supplements are an
easy way to make sure you get enough biotin to keep your hair thick and healthy and prevent or reduce
hair loss.
Biotin (vitamin H or B7) is a water-soluble B vitamin. As a water soluble it is either used or excreted. It
is not stored. This makes it safe to consume higher amounts because your body will excrete it if it is not
needed. It also means though that you need to consume it regularly. It must be replenished daily, since
your body does not store it. Biotin is needed for energy production. It helps us to create fatty acids and
glucose, and it helps metabolize fats and carbohydrates as well as proteins. It also helps stabilize a
healthy blood sugar level.
We need to eat a healthy diet to get our daily biotin. Biotin is found many healthy, natural foods.
Processed foods are not beneficial to the body. Animal sources of biotin are liver, sardines, salmon and
egg yolks. Plant sources of biotin are cauliflower, bananas, carrots, legumes and mushrooms. Biotin is
required by all organisms but can be synthesized only by bacteria, yeasts, molds, algae, and some plant
species. You get biotin in brewer's yeast and nutritional yeast.
Some health conditions may benefit from biotin. Biotin also may play a role in the prevention or
treatment of these conditions. These include:
Hair loss from alopecia
Biotin also assists in inflammatory intestinal problems such as inflammatory bowel syndrome, irritable
bowel syndrome, Crohn's disease, ulcerative colitis, and chronic diarrhea
Biotin is useful in neuromuscular conditions involving conditions relating to muscle tone, coordination
and seizures.
Conditions of the skin and scalp. Although there little clinical research available, there is evidence that
biotin helps Cradle cap in infants and seborrheic dermatitis in adults. The same is true for acne and
eczema.
Biotin may be helpful for brittle nails, increasing thickness and health.
Biotin helps prevent hair falling out.
According to our medical experts, natural means such as diet, supplementation and topical application
provide great results in stimulating hair growth and treating hair loss. The first thing you should do is
make sure that you eat a nutritious diet high in natural, not processed foods. These support not only the
hair, but the health of the whole body. These same foods are often high in protein and low in
carbohydrates and unhealthy fats.
30mcg/day is the AI (adequate intake) determined by the Food and Nutrition Board of the Institute of
Medicine. The FDA recommended daily allowance (RDA) is the same. This is a standardized minimum
and not adequate for any deficiency or to see any results.
The hair is very dependent on a steady supply of biotin and we may not get enough from our daily diet
without eating too much. A simple biotin supplement, in addition to a healthy natural diet, will ensure a
healthy amount of steady biotin for your hair. Dermatologists often recommend up to 2 or 3mg (2,000
or 3,000mcg) of biotin per day as supplementation for hair loss clients. The minimum recommended
amount for healthy hair is 2mg per day.
Biotin has no known toxicity. This is probably due to the fact that it is water soluble and not stored, but
excreted. Toxicity with biotin intake has not been reported in the available literature, and doses as high
as 200 milligrams daily have been used in patients with inborn errors of metabolism without significant
reported toxicity.
Doses of up to 5,000 mcg/day have been giving to those with biotin metabolism disorder for two years
and were not associated with adverse effects. Check with your physician before taking up a high dose
regime of anything.
Biotin can prevent hair from falling out and provide building blocks for hair growth. A healthy natural
diet is key to health of the hair as well as the body. Hair loss may indicate a deficiency, so always check
your diet first. A biotin supplement can make sure you are getting your daily intake and topical
application of biotin enriched hair products adds to growth, strength and beauty of your hair.
Support your healthy intake of biotin with foods rich in folic acid, iron and B12 such as chicken and eggs.
Natural foods such as salmon, walnuts and flax are high in essential fatty acids and omega 3 which
support hair growth by reducing inflammation of the scalp and follicles as well as throughout the body.
Many of chemical reactions in the body requiring biotin also require pantothenic acid (vitamin B5). Also
do not eat raw egg whites as they interfere with absorption of biotin.
Oregon State University Micronutrient Research Institute
http://lpi.oregonstate.edu/infocenter/vitamins/biotin/