Biotin is one of the eight B vitamins. It is also known as vitamin H or vitamin B-7. Fun fact, H stands for" Haar und Haut," and in German it is known for " hair and skin. Biotin is generally recommended as a dietary supplement for strengthening nails, hair and for skincare, as it helps mucous membranes and promotes cell growth. It is found in many foods, including avocado, calf liver, egg yolk, and some leafy vegetables.
For those of you interested in more detail about how to get lush hair and strong nails, read on:
What is so fantastic about Biotin
- Biotin is an active compound and helps the body to convert food into energy - it supports a number of enzymes involved in the breakdown of fats, carbohydrates, and proteins.
- Biotin deficiency can lead to brittle nails. Brittle nails are very weak and easily crack or split. For people with this deficiency, taking biotin supplements can improve nail strength.
- Biotin deficiency can interfere with the regulation of blood sugar or glucose levels. Some evidence suggests that in people with diabetes, blood biotin levels may be lower.
- Biotin helps enzymes that activate the important reactions for fatty acids production. Many hair products that claim to make hair stronger and healthier contain Biotin. A deficiency in biotin can lead to hair loss, which indicates that the vitamin is involved in maintaining healthy hair.
Hair loss causes—And what to do about it
It's true that men are more likely to lose hair instead of women, but shedding, thinning, and hair loss actually affect both genders and it can feel demoralising. But here's the thing: There is no single cause of hair loss - causes can range from simple and temporary (such as vitamin deficiencies) to more complex ones, such as a genetic inheritance, hormonal fluctuations or other underlying health conditions.
Fortunately, there are a lot of ways to treat hair loss in both men and women (depending on the cause, of course). Here are some reasons why you may see less hair on your scalp and what you can do about it.
You have experienced stress or illness
Our body perceives mental stress in the same way it perceives physical stress, and any strong stress factor on the body can cause hair growth to be delayed. Stress or illness (including COVID-19) can cause hair shedding or alopecia, a process known as telogen depletion, or excessive hair loss. Of course, avoiding stress is easier said than done. If you experience significant hair loss, it is advisable to consult a dermatologist. Your dermatologist may recommend a biotin supplement or a remedy called minoxidil, a vasodilator that can boost circulation around the hair follicle.
Hormonal changes
Childbirth, giving up birth control pills, menopause can all cause telogen drainage, and this may be more likely if you have a family history of hair loss.A diet rich in omega oils and biotin rich foods, as well as additional biotin supplements can certainly support stronger hair health at any age.
You Are Not Eating Enough Protein
According to the American Academy of Dermatology, a lack of protein in your diet can potentially lead to unwanted hair loss. This may also be the reason that, oddly enough, people on the keto diet also report some hair loss due to changes in their eating habits. You can easily add more protein to your diet by including more beans, eggs, yogurt, lean turkey or chicken in your daily diet.
Over-styling or hair dyes
Over the years, vigorous styling, hair dyes, and treatment of hair can cause hair loss. Examples of extreme styling include corn rows, tight braids,, extensions, hot oil treatments, heating as well as chemical relaxers to straighten hair. We vote for embracing our natural hair!
Biotin friendly foods
As a water-soluble vitamin, Biotin is not stored in the body, so it must be provided in our daily diet. Biotin supports a healthy pregnancy, improves hair and nail health, and helps control blood sugar levels, among other benefits.
Foods that are particularly rich in biotin include organ meats, such as liver and kidney, yeast, egg yolks, mushrooms, cheese, legumes, such as soybeans and peanuts, nuts, leafy greens, cauliflower, and nut butter. People choosing a plant based diet will be especially likely to require supplementation.
The Biotin content of food can vary; for instance, season and plant diversity can influence the biotin content of cereal grains, and certain processing methods (such as canning) can reduce biotin content in foods.
Dose
Biotin is considered very safe by health professionals. Even very high doses of up to 300 mg per day, do not cause side effects. The recommended daily intake for adults is much lower: 30 mcg.
So what’s the verdict?
We are here for eating a diet of fresh organic food and plenty of beans and leafy vegetables, as well as regularly giving our hair a break from styling. Natural curls or waves are cute!
For those that don’t like liver or kidneys (ewww) or on a plant based diet Manifesto has a vegan source of biotin that will support healthy hair and nail growth and of course great skin health too!