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They've linked a shortage of the vitamin to dermatitis, acne scarring, and other skin problems, but they need to do more research into how biotin levels affect your skin. About half of pregnant women in the United States have a mild biotin deficiency. This article looks at why people need biotin, the recommended intake, sources, and any possible health risks. If you’re unable to get enough biotin naturally, a supplement may be suggested by your doctor.
Biotin for hair growth: Dosage and side effects
Other vitamin deficiencies may also affect the health of your hair. Beyond this, there’s no evidence to support that biotin supplements promote hair growth. As board-certified dermatologist Joshua Zeichner, MD, explains, biotin is a B complex vitamin that’s thought to be involved in hair and nail growth. You can find biotin in a wide variety of foods—from chicken, eggs, seafood, soy products, and seeds to beans, peas, lentils, and many nuts. According to Mount Sinai dermatology, biotin is needed in order to metabolize carbohydrates, fats, and amino acids, which are the building blocks of protein.
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#1. Ethereal Nature Biotin Oil
For example, researchers in one study prescribed a biotin supplement to 22 patients with low biotin levels for hair loss following gastric sleeve surgery (6). In one study, a biotin deficiency was found in 38% of women complaining of hair loss. Of these participants, 11% had a history of deficiency risk factors, such as inflammatory bowel disease (IBD) or the use of certain medications like antibiotics (5). In an older 2012 study, women with self-perceived thinning hair were randomized to receive either a multi-ingredient hair growth supplement that contained biotin or a placebo for 6 months (4). Despite these claims, though, there’s limited evidence to suggest that supplementing with biotin or lathering it through your hair promotes hair growth in non-deficient people. "The infrared light wavelength penetrates the hair shaft and heats it evenly from the inside out," Gretchen Friese, BosleyMD trichologist, says.
What types of biotin are there?
For this reason, there is no recommended daily allowance for biotin. Adults need 30 micrograms of biotin each day to avoid a deficiency. Among the most common complaints people have when it comes to these more aesthetic parts of our bodies are brittle nails and thinning hair. This gentle shampoo is sulfate-free and formulated with biotin, rosemary oil, and castor oil to promote healthier, fuller, more hydrated hair. It’s gentle enough to be used every day on all hair types and textures, and it won’t weigh down your hair.
Biotin can potentially make strands stronger and shinier, which is why those with dull, damaged locks could most benefit from using it for their hair. And despite being marketed as a "hair loss treatment," there isn't much proven scientific data to suggest that biotin supplementation can help with hair regrowth. "If you’re experiencing hair thinning or hair loss, it is best to see a hair loss specialist," advises Phipps. However, it's worth noting that making sure you're getting enough biotin in your diet can potentially help prevent thinning in the first place.
Renpure Biotin & Collagen Thickening Shampoo
If you take any of these, talk to your doctor or a dietitian to ensure you’re getting enough biotin, either through your diet, with a supplement, or a combination. Biotin taken as a dietary supplement is relatively safe and unlikely to have toxic effects since it’s water-soluble (1). Antiepileptics are commonly used to treat seizure disorders, nerve pain, and bipolar disorder. Retinoids are a class of compounds derived from vitamin A, commonly used to treat acne, psoriasis, and other dermatological conditions (11). People who take certain classes of medications like antiepileptics and retinoids are also at risk of a biotin deficiency (9).
Daily needs and biotin-rich foods
Believe it or not, you may be already getting a decent dose without knowing it. For now, there isn’t enough research to definitively state that biotin can help grow hair. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. It’s also worth noting that some antiepileptic drugs — like carbamazepine, primidone, phenytoin, and phenobarbital — can lower biotin levels. Go easy on your locks with this detangling brush that makes even the most matted mane manageable. It gently removes tangles and knots in wet or dry hair, perfect for styling after pool or beach visits with all the warm weather.
Biotin For Your Hair, Skin, and Nails
The RDA is the average daily nutrient intake level needed to meet the requirements of 97-98% of healthy adults. Like all B vitamins, biotin helps to metabolize carbohydrates, fats, and amino acids, which are the building blocks of protein. Maintaining your hair’s strength and volume may require using a biotin shampoo. You might have to try a few before you find what works best for you. Remember that there isn’t enough research to prove that biotin supports hair regrowth.
Biotin Side Effects
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Hair supplements promising "longer, stronger" hair often contain more than the typical RDA of biotin. But having an excess of biotin doesn't necessarily provide hair with the benefits you may be seeking. Bhanusali, Samolitis, and board-certified dermatologist Shanthi Colaco all say that biotin is water-soluble, meaning what your body doesn't use, you urinate out. Although high doses are unnecessary, it's considered harmless if you take more than the RDA.
This may be due to increased use of the vitamin, impaired absorption, or both (10). You can easily meet these recommendations by enjoying a balanced diet. In fact, it’s estimated that people living in the United States get about 35–70 mcg per day of biotin (2). Smell like a juicy apple when you wash your hair with this detoxing, cleansing shampoo. It uses a mix of citrus, spearmint, and green apple to cleanse your hair of buildup, chlorine and other impuruties for a healthy shine with added B5 vitamins and heat protection.
While biotin has been popular for quite some time now, it’s simply not the hair-loss cure-all that so many supplement companies make it out to be. Take it from board-certified cosmetic dermatologist Robert Finney, MD, who sees patients struggling with hair loss every single day. "If biotin is truly deficient, then it would affect all hair on the scalp, not just the hairline or part,” he adds.
You don't use infrared hair tools any differently than other heat-styling tools. However, it's important to note that infrared hair tools aren't completely heat-free, so you should always use a heat-protectant when styling your hair. Our current favorite is the Dry Bar Hot Toddy Heat Protectant Mist Coconut Colada Scent ($29). Some of these enzymes are involved in breaking down carbohydrates, some in breaking down fats, and some in breaking down proteins. But first, we like to take a deeper look at what might cause hair, skin, and nail issues in the first place. Because without addressing the root cause, biotin will just attempt to remedy the symptom.
At this point, there aren’t enough scientific studies that show taking a biotin supplement can help stop or reverse hair loss or make your hair grow faster. But it’s still used in many hair shampoos, conditioners, creams, and vitamins. Biotin boosts the health of the hair and nails, supports a healthy pregnancy, and helps manage blood sugar levels, among other benefits. It's also difficult to take too much of the nutrient due to its water-soluble nature. (In other words, excess amounts are simply excreted via the urine11.) But as with any supplement, it's important to check with your doctor before taking biotin.
However, people with biotin deficiencies and those who are pregnant or breastfeeding may require biotin supplementation. If you want to make sure you’re getting enough biotin, the daily recommended biotin intake is 30 micrograms (mcg) for adults, according to the National Institute of Health. Outside of these populations, biotin supplements or biotin-added hair products are unlikely to offer any benefits (12). "I always tell my clients they need to use a good shampoo, conditioner, and hair mask - even if they use no heat at all," Friese says. Federico recommends using the R+Co DALLAS Biotin Thickening Shampoo ($38) for fine hair and the R+Co BEL AIR Smoothing Shampoo + Anti-Oxidant Complex ($34) for frizzy thick hair.
Many foods, such as fruits and vegetables, contain a small amount of biotin. Results published in 2016 suggested that biotin was a safe therapy. In some participants, a high dose taken three times daily reduced symptoms after 9 months of use. The condition appears to respond to treatment with thiamin and biotin.
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