What is the relation between biotin and hair loss?

Biotin, also known as vitamin B7, stimulates keratin production in the hair and can increase the growth rate of hair follicles. Biotin is commercially popular for its benefits for healthy hair and nail growth. Despite its reputation, research supporting the utility of biotin in healthy individuals is limited. In this article, we’ll be discussing the relation between biotin and hair loss.

Can Biotin prevent hair loss?

Biotin isn’t stored in the body for a long period of time, most of ours comes from the food we eat in our everyday lives. To be effective, it needs to be consumed on a regular basis. Biotin is a popular hair, skin, and nail growth supplement. Biotin supplements may help people who are truly deficient in biotin, but biotin deficiency is very rare in the general population. 

Eating foods rich in healthy vitamins and minerals will contribute to the overall health of your hair. The best natural sources of biotin are meat, eggs, fish, seeds, nuts, and vegetables. These will help strengthen the hair follicles by strengthening keratin.

By making your hair stronger, it is less likely to fall out. Adults should consume approximately 30 mcg/day, and lactating women should increase their intake to 35 mcg/day with the support and guidance of a physician. Foods that contain vitamin E, such as avocados and nut butter, also support healthy hair. Finally, make sure you’re getting enough omega-3 and omega-6 fatty acids from foods like fish, walnuts, and chia seeds. Most people benefit from a daily supplement of 2,000 mg of omega-3 fatty acids. 

Because hair loss is sometimes associated with biotin deficiency, correcting the deficiency with supplements can prevent hair loss in some people. However, hair loss can also be the result of several other factors. Biotin supplements are usually unnecessary unless you have a biotin deficiency or risk factors that increase your risk of a biotin deficiency. Common causes of hair loss include genetics, certain medications, and underlying medical conditions such as depression and stress. If your hair loss is worrisome, talk to your doctor. They may give you a physical exam and investigate whether your diet or hair care habits might be the cause. Additionally, you may be deficient in certain vitamins that provide you with the essential ingredients you need to regenerate healthy hair. Biotin supplements are generally safe to take, but they can interfere with some lab results. Therefore, let your healthcare provider know of any supplements you take that may contain this vitamin.

What are good sources of Biotin?

  • Eggs are a good source of biotin, but avoid eating them raw to get the most out of the vitamin. Raw protein contains avidin, a glycoprotein tightly bound to biotin, preventing your body from absorbing it. Cooking eggs destroy avidin, allowing you to absorb biotin.
  • In addition to food, bacteria in the gut can also make biotin. However, the role of gut bacteria on the body’s overall biotin status is still unknown.

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