Table Of Content
The Keri Report, her own bi-monthly podcast and newsletter, helps to convey her no-nonsense and fun approach to living a healthy lifestyle. Gans is a sought-after nutrition expert and has conducted thousands of interviews worldwide. Her expertise has been featured in popular media outlets such as, Forbes, Shape, Prevention, Women’s Health, The Dr. Oz Show, Good Morning America and FOX Business. She lives in New York City with her husband Bart and four-legged son Cooper, is a huge animal lover, Netflix aficionado and martini enthusiast. Research indicates that rosemary oil may be as effective in reducing hair loss and promoting hair growth as 2% minoxidil (such as Rogaine).
Zinc
Animal-based foods like eggs, meat, and fish tend to be the best source, but some seeds, nuts, and vegetables also contain it. The Food and Drug Administration (FDA) doesn’t require food manufacturers to list biotin on their labels unless they add it to their products. Eggs are a good source of biotin, but avoid consuming them raw to get the most of the vitamin.
Vitamins and supplements to help with hair growth
Biotin is a popular vitamin supplement often marketed for its ability to grow healthy hair, skin, and nails. However, there is limited research on the relationship between biotin and hair. And, of the limited studies, most indicate biotin only thickens and lengthens hair if you have a biotin deficiency. Biotin is an essential vitamin that helps with the production of keratin (a protein that’s in charge of forming nails, skin and hair). Some research, including a 2016 study, has shown that a lack of biotin in your system can lead to hair loss.
Benefits of biotin
But biotin has been shown to help with preventing balding and hair loss. The average intake of biotin in Western countries, excluding the United States, is an estimated 35–70 mcg per day. Since biotin is not proven to help with hair growth, you may never see results from taking it as a supplement for this purpose. As of now, there has not been enough data to establish a recommended dietary allowance (RDA) for biotin.
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The condition appears to respond to treatment with thiamin and biotin. Research from 2016 indicated that biotin may assist with glycemic control in people with type 1 diabetes. “Occasionally, the mega B-vitamin combination gives some patients minor gastric trouble, but switching them to biotin alone relieves it,” Dr. Bergfeld notes. The good news is that taking biotin in reasonable amounts won’t do any harm.
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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. It is important for individuals experiencing unexpected or unusual hair loss to speak with a doctor. In most cases, biotin deficiencies are not the cause of hair loss, but they may be a contributing factor. However, like biotin, many of these are not scientifically proven to have a positive effect. Most people get adequate amounts of biotin from internal production and diet. Although some studies have suggested links between biotin deficiencies and alopecia, further analysis has not found conclusive proof of benefit among healthy individuals.
Other Natural Ways to Stimulate Hair Growth
Dietary supplements are not regulated by the Food and Drug Administration (FDA). In addition to the 2,500 micrograms option, Nature Made specially formulates its Extra Strength Biotin consisting of 5,000 micrograms for adults deficient in biotin. “Country Life’s manufacturing facility was one of the first NSF-GMP (Good Manufacturing Practice) certified facilities,” says Gans. “It has been a reputable brand since 1971.” In addition to its NSF certification, Country Life is a Certified B-Corp. Gans also likes that many of Country Life’s products are made in the U.S. However, there is minimal research showing that biotin can cause atypical hormone test results in people with chronic kidney disease.
Symptoms of Biotin Deficiency
If you’re experiencing alopecia, your doctor may recommend certain biotin supplements or a higher biotin-rich diet as a way to combat hair loss. They may recommend upping your dosage to 3 milligrams (or 3,000 mcg) a day. In which case, you may be wondering if increasing your intake of biotin will lead to better hair growth. And any googling you may have done on the topic has likely brought up such claims.
How much biotin is in food?
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). Further, the study was small, and it’s possible that the participants were deficient in one or more nutrients present in the supplement that affect hair health.
(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. This will ensure the supplement won't interact with medications or other aspects of your health routine. Also, in some cases, high doses of biotin may affect hormone levels, including those related to healthy thyroid function15.
Biotin may also lower troponin (a protein found in heart muscles) levels. Troponin found in the blood is used as a marker of a heart attack or heart damage. In 2019, the Food and Drug Administration (FDA) warned that biotin can cause a blood test to show that a person has a low count of troponin, which is a marker necessary for the diagnosis of heart problems. Many foods, such as fruits and vegetables, contain a small amount of biotin. Around 1 in 60,000 newborns have profound or partial biotinidase deficiency. In a profound deficiency, there is less than 10% of normal enzyme activity.
Healthcare professionals may prescribe a dosage of as little as 5 milligrams per day for a person with a biotin deficiency. However, the range of required supplementation may differ depending on individual circumstances. While there is a popular belief that biotin can help with hair growth and slow the progression of hair loss, these statements are not proven by scientific evidence. While biotin is not known to be toxic, taking supplements can interfere with different types of lab results, so it is important to tell your doctor about any biotin supplements you may be taking. However, taking very high doses of biotin may interfere with other lab results, specifically thyroid hormones and vitamin D levels. You should talk with your doctor before deciding whether to start taking biotin supplements, and be sure to purchase from reputable brands if you do choose to take them.
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