Walk down the aisle of most vitamin grocery stores, and you’ll find accessories that make your hair longer, stronger, and healthier. Features we all want, right? However, it is important to know what the vitamins in your hair are really work (we tested our list and gathered the truth!) and no. After all, not all hair accessories are created equal. So to find out what the results are, let’s talk about biotin. Does biotin live its way? Is it a magical solution that is complemented by beauty accessories? Whether your hair is thin, your nails are brittle, or your skin doesn’t shine, biotin seems to do it all. But if you’ve ever taken biotin for your hair and noticed a few differences, you’d be wondering if your bottle is a lying capsule. Today, we break down the benefits of biotin for hair, what it is, its effectiveness, and whether it’s worth adding to your hair routine.
What is Biotin, Exactly?
Biotin It is one of the eight vitamins in the B complex. It simply helps to convert food into energy. In fact, all B vitamins help the body convert food into fuel. Your body needs biotin to metabolize carbohydrates, fats, and amino acids (the main components of proteins). Like B vitamins — we’re around you, Vitamin B-12) —Biotin is necessary. It also plays an important role in the health of your hair, skin and nails.
How Much Biotin Do I Need?
Like BB vitamins, biotin is soluble in water, so the extra biotin you consume will pass through your body when you urinate. Every day, in between 30-100 mcg per day biotin is recommended. Most people get the recommended amount of biotin daily healthy diet. You will find traces of biotin in organ meats, eggs, milk and some vegetables. However, the addition of biotin to a supplement has nothing to do with any known symptoms of toxicity.
Biotin and hair growth. What does science say?
One thing is for sure: Biotin is particularly involved in keratin infrastructure keratin it is a protein found in hair, skin and nails. Next to the bat, there is a direct correlation between biotin and the health of your hair. Besides, studies show that lack of biotin can cause symptoms such as thinning hair, skin rashes and brittle nails. In addition, research indicates that biotin supplements can improve hair and nails for beginners for those who do not have enough biotin to get started.
He said all that National Institutes of Health reported that there is insufficient evidence to provide the efficacy of a biotin supplement (for those who are not sufficient). The the jury may be away about its ability to deliver scientifically proven results, but opinions about known biotin supplements say the opposite. In any case, biotin is considered harmful if you take more than the RDA.
What are the potential side effects of Biotin?
As with most accessories, taking too much biotin can cause unwanted side effects. These include skin rashes, digestive disorders, insulin release problems and others. Acne is another possible side effect. If you notice more fractures than usual after taking large doses of biotin, you may want to scale it.
there is not proven link between breaking down biotin and acne, but this micronutrient can reduce your body’s absorption of other nutrients (including those that help your body fight acne). Basically, it’s not so much the biotin that causes acne, but the fact that your body normally prevents you from assimilating other nutrients that help fight the effects of acne (zinc and antioxidants).
What ingredients should I look for in a hair growth vitamin?
When it comes to choosing the right one hair growth vitamin, quality accounts. Proper hair growth vitamins can help nourish your hair from the inside out, resulting in a faster growth rate and thicker, more nourished strands. An effective supplement can improve the length and condition of your hair, and as a bonus, it can also improve your nails and skin.
When it comes to choosing the best hair growth accessory, you want to look for these key components: Vitamin A, Vitamin B, Vitamin C, Vitamin D, Vitamin E, Iron and Zinc. Vitamin A is necessary for cell growth, and hair contains some of the fastest-growing cellsIn the body, the hair needs the right level of vitamin A. Vitamins B6, B7 and B12 are especially important for hair health. Yes, this includes biotin. Our bodies need vitamin C to produce collagen (a protein), and vitamin D can help create new hair follicles.
Like vitamin C, vitamin E is a powerful antioxidant. Vitamin E helps block free radicals at the level of the hair follicle, which can help maintain a healthy lock in the long run. Proper iron levels are needed to produce hemoglobin, and hemoglobin is needed to deliver oxygen to the cells in your hair follicles. Therefore, iron is essential for hair health. Last but not least, zinc. Research shows that zinc is a potential inhibitor of hair follicle regression, which in turn helps hair grow.
10 foods that are rich in biotin
If you prefer not to go the supplement route, there are plenty of foods that are rich in biotin. As I said, a biotin deficiency it is rare, and most people can get everything they need by eating a varied diet. Among the 10 best foods rich in biotin are:
- Cow liver–3 ounces provides 30.8 micrograms of biotin, which is 103% of your daily value
- Egg yolks–a whole boiled egg (50 grams) provides approximately 10 mcg of biotin
- Lentils—It has 3/4 lentil cups 23 mcg biotin
- Almond–1/4 cup roasted almonds contain 1.5 mcg of biotin.
- Whole soybeans—Contain 3/4 cup of soy 9.3 mcg biotin
- Sweet potatoes—It has 1/2 cup of sweet potatoes 2.4 mcg biotin
- Mushrooms–One serving of freshly cut 1 cup (70 grams) mushrooms contains 5.6 mcg of biotin
- Sunflower seeds—1 / 4 cup of roasted sunflower seeds contains 2.6 mcg of biotin
- Broccoli—A cup of broccoli contains almost 1 mcg of biotin
- Avocados–a medium avocado contains at least 2 mcg of biotin
All of these ingredients are rich in B-complex vitamins, along with other essential micro- and macro-nutrients such as protein, healthy fats, carbohydrates, iron, phosphorus and magnesium. This mushrooms, spinach and goat cheese fritatta it is packed with biotin. Who knew that your favorite breakfast of the weekend was full of ingredients to strengthen your hair, skin and nails.