Here’s How Biotin Helps in Promoting Hair Growth

Biotin is a member of the B Vitamin family and is known as a water-soluble vitamin. This Vitamin plays a crucial role in deciding your hair, skin and nail health and therefore correct dosage of this vitamin is extremely important to strengthen your tresses while making them shiny, long and lustrous.

In other words, the Vitamin Biotin is also known as hair food and is also known as the Vitamin H or B7. This vitamin helps in converting energy from the food and nutrients we consume. Biotos is the origin of the word biotin which means life.

Biotin and hair growth

Keratin is a basic protein that helps in building your hair, skin, and nails. Consumption of biotin helps in enhancing the keratin set-up in your body which further works as a magic potion for your hair and skin. As per a health expert, “When your body is deficient in biotin, it can lead to hair thinning and brittle nails and as biotin is a water-soluble nutrient it can easily flush out from our body through urine and that is why the addition of biotin-rich foods in the diet is extremely important.  Existing biotin deficiency can only affect hair growth and consuming additional biotin supplements won’t lead to further hair growth.”

Daily Recommended Quantities of Biotin

Normally people do not suffer from biotin deficiency but if you are suffering from high hair fall, then it is important to consult a health expert to know your accurate amount of dosage for effective results. As per the experts, people who are 10 or older should consume between 30 and 100 mcg of biotin per day. Here are the daily recommend quantities for Infants and children:

• Birth to 3 years: 10 to 20 micrograms (mcg)
• 4 to 6 years: 25 mcg
• 7 to 10 years: 30 mcg

Pregnant women or those who are involved in breastfeeding should consume higher quantities of biotin. Consult a health expert before consuming. Biotin is found in various natural food sources and if you are suffering from high biotin deficiency then your doctor can also suggest you taking biotin supplements.

Biotin-rich foods to eat

Biotin is naturally found in the daily foods you eat but you can also include some natural and rich sources of biotin in your diet if you want to increase your intake of this Vitamin. Here are some Biotin rich food sources that you should definitely incorporate in your diet.

• Legumes
• Mushrooms
• Dairy products
• Spinach
• Egg yolks
• Nuts and seeds
• Salmon
• Soybeans
• Whole grains
• Bananas
• Cauliflower

Biotin’s worth can be reduced while heating and hence it is advisable to consume raw foods to get higher quantities. The amount of biotin is different in different food items so make sure to read the nutritional profile before consuming.

Footnote

Consuming biotin from natural food sources cannot only benefit your hair but also adds up to your overall health and well-being. Choosing supplements without consulting a health expert can take a toll on your health. So, if you are all set to make your locks shiny and stronger, include the above-written food items in your diet.