Sources of Biotin
Biotin is classified as a B-complex vitamin that is water-soluble and is easily absorbed by the body from the food we eat. All organisms need biotin for the proper functioning of the body and are synthesized by the useful bacteria in our body.
Other major sources of biotin include foods like green peas, oats, brewer’s yeast, soybeans, sunflower seeds, brown rice, and walnuts. Scientific studies have proven that there is a connection between biotin and hair loss as it is an essential component for the proper growth of hair in humans. A deficiency of this vitamin results in unhealthy and damaged hair which is easily breakable, ultimately causing loss of hair.
Absorption of Biotin
Biotin is usually easily absorbed into the body, but the absorption gets affected if the food of a person contains more proteins. When the food has a high content of proteins, the assimilation of biotin from the food decreases as biotin quickly binds with proteins and is not available for the body’s needs. This will ultimately result in the deficiency or scarcity of biotin and hair loss will start to occur.
So, to have better biotin absorption, it is better to reduce raw eggs, protein powders, and other protein-rich items from the diet. Using biotin-rich shampoos is very effective in reducing hair loss. Individuals with A-type blood are advised to take biotin supplements as they can’t absorb B vitamins properly from the diet.
Biotin supplements are regarded by many to be the most effective natural products that will be able to combat hair loss. Biotin and hair loss are said to go hand in hand as they are used both as a hair growth vitamin and is also used to prevent excessive hair loss. The fatty acids which are responsible for the growth of various components of the body including hair are metabolized by the use of biotin.
If a person is deficient in Vitamin B complex, especially Vitamin B6, biotin, folic acid, pantothenic acid, and niacin, then hair loss will be prominent in the person. Severe deficiency of biotin causes reduced growth of eyelashes as well as eyebrows. The deficiency of biotin can be prevented by taking 5 to 8 grams of Biotin supplements twice daily.
Biotin Health Benefits – Hair Growth Vitamins
Biotin is necessary for the proper metabolism of fats and amino acids in the body and works by attaching to the carboxylase enzymes that catalyze metabolic reactions in the body. Apart from causing hair loss, the deficiency of biotin also results in weak and brittle nails as well as unhealthy skin.
So, biotin is very useful in treating hair loss and some skin disorders. Biotin can be used in treating hair loss as they do not have any proven side effects. The availability of biotin from food is very minimal and hence taking biotin supplements and using biotin enriched shampoos are advised for people with severe hair loss problems.
Recommended daily intake of Biotin
The daily recommendation for the dietary intake of biotin varies from child to adult. The infants falling within the age group of 0 to 12 months require a daily dosage of 5 to 6 mcg per day. Children between the age group of 1 to 8 years will require about 8 mcg to 12 mcg per day. An adequate intake of about 20 mcg per day is recommended for children who fall in the age group of 9 to 13 years.
In the adolescent years, a daily intake of 25 mcg per day of biotin supplements is prescribed by the Food and Nutrition board. For adults and pregnant females, 30 mcg per day is the optimal level of intake of biotin. A breastfeeding mother has to consume at least 35 mcg of biotin a day to maintain glowing skin, healthy nails, and well-grown hair. As deficiency of biotin and hair loss are related, the proper balance of biotin levels in the body is necessary to prevent hair loss.