Being an essential vitamin for our body, biotin can be found naturally in food. It is known as a part of the vitamin B family – B7 and vitamin H. Biotin is a water-soluble vitamin so the body can easily absorb it. Plus, biotin is known as “beauty vitamin” as it keeps an important position to maintain the health of skin and nails, and more importantly, boosts hair growth.
But how much biotin for hair growth? How much is enough? The post from Lewigs will help you understand more about it.
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Biotin sources in Daily Diets
You get biotin from food such as eggs, salmon, cauliflower, avocado, etc. It supports the metabolization process in the body. It helps us get energy and nutrients from carbohydrates, protein, and fat that is necessary for encouraging hair growth. We consume enough amount of biotin through our daily diets, so biotin deficiency is rare.
Here are some foods rich in biotin that you can refer:
As we stated, beans, avocados, and carrots are good sources of biotin. They help the hair strands grow and stay smooth.
Chicken Eggs: The scalp health can affect directly hair growth. Biotin and nutrients in eggs help the scalp stay healthy and prevent dandruff.
Cereals and nuts (almonds, walnuts, etc.) contain biotin and protein that are good for scalp health and hair elasticity. Whole grains like wheat, barley, and oats are also the perfect nutrient source for hair because they are rich in vitamins and minerals.
Meat: Vitamin B7 and H can be found in meat, salmon, tuna, and so on. In addition, milk, cheese, animal livers all contain high levels of biotin.
Today, many people also use biotin in supplement form as many studies showed that it can greatly benefit your hair, skin, and nails as well.
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Biotin And Hair Growth
There are loads of studies shown that biotin deficiencies can be the reason causing alopecia or hair loss. So biotin is recommended for hair growth. In theory, keratin is a basic and important protein making up the hair, skin, and nails. And adding more biotin can improve the keratin infrastructure of the body.
Using biotin for hair growth is proven to help slow down the rate at which hair falls out and stimulate hair growing process. Specifically, a 2015 study found that the hair of women taking oral supplements containing biotin was improved a lot. Besides, they had less hair falling out. In short, increased biotin intake can help promote hair growth.
If you use biotin and other vitamins for hair growth properly, you will no longer need to think about having a transplant surgery or wearing a topper hairpiece. You will be able to gain back full hair look in the most natural ways instead.
So, how much is enough?
How Much Biotin Needed for Hair Growth?
Get enough biotin, you will notice the change of your hair on a daily basis. So how much biotin should I take for hair growth? The magic number seems about 30 to 100 micrograms per day (mcg/day). Remember that hair growth does not happen overnight, it is a process. Hence, follow the healthy diet that supplies biotin and nutrients for your health and hair. You will see results after a month or even only a few weeks. Biotin has also been shown to remove hair loss. Still, you should consult your doctor for the right dosage.
The FDA does not give a recommended dietary allowance for biotin currently. It is estimated that most people in the USA get more than enough biotin from their daily diets. In Western countries, the average number of biotin intake is 35-70 mcg/day.
Depending on a person’s health, age, and sex, specialists give the recommended dose of biotin for hair growth:
– The infant born or under 3 age with biotin deficiencies: 10-20 mcg/day
– Ages 4 to 6 years: 25 mcg/day
– Ages 7 years or older: 30-100 mcg/day
Biotin supplement is recommended for those with biotin deficiencies and pregnant or breastfeeding women.
If you are biotin deficiency, tell with your doctor how much biotin to take for hair growth. They can know the right biotin dosage and which biotin tablets might be right for you. They also give you guidance on how to get and safely increase biotin to provide the maximum benefits.
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Here are a few biotin pills to consider:
– Solgar biotin
– Sundown Naturals Biotin Gummies
– MegaFood Skin, Nails & Hair 2
In The Bottom Line
It might be true that biotin deficiency can cause hair loss. So if you are facing hair loss, increase the amount of biotin for hair growth as a quick cure. We hope that after reading this post, you know one more treatment about hair loss and how much biotin for hair growth.
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