Biotin for hair

• What is biotin and why is it so important for the hair?
• Symptoms of a biotin deficiency
• Causes of a biotin deficiency
• Does biotin help with hair loss?
• Does biotin accelerate hair growth?
• Foods that contain biotin
• Biotin tablets for the hair
• How much biotin should you take a day?

What is biotin and why is it so important for the hair?

Biotin is a water-soluble vitamin that belongs to the Vitamin B complex group. Just as with most other vitamins, the body cannot manufacture biotin on its own, so it has to be taken in through food. Biotin plays a part in numerous metabolic processes such as the conversion of carbohydrates, proteins and fatty acids. In addition, the vitamin makes a significant contribution to achieving beautiful hair and skin. So biotin helps to prevent hair loss and promotes shiny hair. This is because hair is composed of keratin, which again is formed from protein and biotin. So it is hardly surprising that biotin is indispensable for beautiful and healthy hair.

Symptoms of a biotin deficiency

A lack of biotin can manifest itself in various symptoms:

• Dull and brittle hair
• Hair loss
• Brittle nails
• Tiredness
• Listlessness
• Mood swings
• Lack of appetite
• Blemished skin
• Hypoglycaemia
• Raised total cholesterol levels

Causes of a biotin deficiency

The causes of a biotin deficiency are manifold. The following reasons are frequently responsible for a deficiency:

• Taking antibiotics for a prolonged period
• High alcohol consumption
• Smoking
• Hereditary biotin deficiency
• Breastfeeding

Does biotin help with hair loss?

Hair loss can have various causes. Stress or a hormone imbalance can be just as responsible as a lack of certain vitamins like biotin. There are various combined preparations available, which, together with other vitamins and active ingredients like zinc, iron or L-cysteine, are taken for a period of six months and can achieve visible effects after this time. Diffuse hair loss, in which the hair thins evenly all over the head, can frequently be caused by a severe biotin deficiency. If this is the case with your hair, you must see a doctor.

Does biotin accelerate hair growth?

So far, unfortunately, no study has been done that clearly shows scientifically that biotin leads to faster hair growth However, in 2015 a study was carried out in which a group of women were administered a Vitamin B complex. The other group received a placebo. 90 days later, it could be established that the group of women who had taken the biotin tablets suffered from less hair loss and their hair was generally thicker. If the hair is healthier and there is less hair loss, it automatically looks longer as the ends don’t thin out as much. The first results were visible after taking the supplement for six months and in some cases after only three months.

Food that contains biotin

Food of animal origin, in particular, such as liver, kidney, lean meat and also egg white and milk contains a lot of biotin. But biotin is also contained in various plant-based foods. These include:

• Oatmeal
• Soya beans
• Lentils
• Wheatgerm
• Nuts
• Mushrooms
• Bananas
• Tomatoes
• Spinach

Biotin tablets for the hair

In most cases, the requirement for biotin by the hair can be covered by food. In various situations, such as when a woman is breastfeeding, if antibiotics are taken for a prolonged period or also if a hereditary biotin deficiency is present, it can be sensible to take additional biotin in the form of tablets. In the right dose, biotin tablets boost the metabolism and strengthen the hair, skin and nails.

How much biotin should you take a day?

According to information from the German Nutrition Society (DGE), the daily biotin requirement for adults is around 30 to 60 milligrams. Pregnant and breastfeeding women have a similar daily requirement. The daily requirement of biotin for children is somewhat less. The information is, however, only based on estimated values. So far, how high the daily biotin requirement actually is has not been explored.