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Biotin for hair loss has been a thing for a while. There are claims that biotin gummies can reverse hair loss - but are they true?
Biotin is, in fact, an essential vitamin that does indeed play a role in maintaining thick, strong hair. It's responsible for a lot of other functions in the body as well, but it's required especially for people looking to regrow their hair.
Let's find out how well biotin for hair loss works, though.
What Research Says About Biotin for Hair Loss?
There are many positive effects of biotin in the human body. One of its main functions is to facilitate the transformation of the food you eat into energy. It's also required for the synthesis of keratin, the protein that gives hair, skin, and nails their structure.
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Deficiency is extremely uncommon in healthy people who have a balanced diet, as biotin can be found in many foods. Biotin deficiency is uncommon, but it can lead to skin rashes, brittle nails, and hair thinning and loss. That's because the vitamin plays a role in keratin production.
Biotin supplements and biotin-added hair products are widely promoted as a means to facilitate normal hair development and/or to achieve fuller, thicker hair.
Despite these assertions, there's scant evidence that biotin supplements or hair treatments stimulate hair growth in people who already have adequate levels of the vitamin. Regular consumption of biotin, within the recommended daily intake, can help support healthy skin, hair, and nails.
Does Biotin for Hair Loss Really Work?
Although there's scant evidence to support biotin for hair growth on its own, there's a bit more support for its use in halting hair loss.
Nevertheless, only those with biotin deficiency benefit from taking biotin supplements, as they help stop hair loss and stimulate new growth. Hence, biotin for hair loss and growth works only for those who have a definite biotin deficiency.
Other factors that can lead to hair thinning are rapid weight loss, low zinc stores, low iron stores, anemia, low zinc stores, and protein deficiencies. These are all linked to androgenetic alopecia (also known as female pattern baldness) and other hormonal diseases like thyroid disorder.
However, note that biotin for hair loss supplements may not always stop hair loss, even when a biotin deficiency is there, as there may be a deficiency of other nutrients too. A balanced diet is essential for good health as it provides the body with the necessary nutrients.
Foods that are rich in Biotin
If you're deficient in biotin, then consuming enough amounts of biotin for hair loss becomes essential.
Biotin has an RDV of 30 mcg for adults and 35 mcg for breastfeeding mothers. Following these guidelines is easy if you eat a healthy, well-rounded diet. It's estimated that the average American consumes 35-70 mcg of biotin daily.
- Beef liver
- Whole eggs
- Sunflower seeds
- Hamburger patty
- Sweet potato
- Pork chop
- Almonds
- Salmon
However, to maximize the absorption of biotin for hair loss problem and other dietary needs, raw eggs should be avoided. Avidin, a sugar protein found in raw egg whites, tightly binds biotin, making it unavailable to the body.
As avidin is inactivated when cooked, biotin can be absorbed. For your own health and safety, it's best to avoid eating raw eggs.
Biotin can also be produced by bacteria living in the intestine. However, due in part to the complexity of the gut microbiota and factors that influence its composition, the impact of gut bacteria on humans' biotin status as a whole is still unclear.
Are You at Risk of Biotin Deficiency?
Unless you have a biotin deficiency or a risk factor that puts you at increased risk of a deficiency, you probably don't need to take biotin for hair loss supplements.
Biotin deficiency is more common in people who have:
- Absence of biotinidase (BTD). Failure of the body to recycle biotin due to a genetic disorder. In many countries, including the United States, newborns are screened for this condition.
- Constantly drinking alcohol is a serious problem. Long-term alcohol use is linked to significantly lower biotin levels, as alcohol blocks biotin absorption.
- Malnutrition. Low levels of biotin are one of the many conditions that can result from an insufficient diet.
- Conditions characterized by intestinal inflammation (IBDs). Gut bacteria's biotin production can be lowered in people with Crohn's disease and ulcerative colitis.
For people who do not have a biotin deficiency, there's little to no proof that taking biotin for hair loss supplements promotes hair growth or stops hair loss.
If you do have a biotin deficiency, the correct dosage of biotin for hair loss will be determined by your doctor. It is also important to consult a healthcare professional before starting any new supplement regimen, especially if you have a medical condition or are taking medications.
