keratin is a basic protein that makes up your hair, skin, and nails. it’s clear that biotin improves your body’s keratin infrastructure. but beyond that, researchers aren’t really sure what biotin’s role in hair or
skin care is.
research on the effects of biotin on hair growth is very sparse. to date, there’s only limited evidence to suggest that increased biotin intake may help promote hair growth.
in reviewing studies — such as the two provided below — evidence is inconclusive that biotin influences hair growth as supplements taken contain not only biotin but other ingredients as well. the improvement in hair growth cannot be attributed to the biotin alone.
for example, in one 2015 study, women with
thinning hair were given an oral marine protein supplement (mps) containing biotin and other ingredients, or a placebo pill (no active treatment) twice per day for 90 days.
at the beginning and end of the study, digital images were taken of the affected areas on the scalp. each participant’s hair was also washed, and any shed hairs were counted.
the researcher found that women who took an mps experienced a significant amount of hair growth in the areas affected by
hair loss. they also had less shedding.
a 2012 study by the same researcher produced similar results. participants perceived improvement in hair growth and quality after 90 and 180 days.
learn about other b vitamins for hair growth.
daily recommended intake
biotin deficiency is rare, so the food and drug administration doesn’t offer a recommended dietary allowance (rda). rdas can vary based on a person’s age, sex, and overall health.
instead, experts recommended the following dosage guidelines. anyone aged 10 years or older should get between 30 and 100 mcg per day. infants and children should get:
● birth to 3 years: 10 to 20 micrograms (mcg)
● ages 4 to 6 years: 25 mcg
● ages 7 to 10 years: 30 mcg
● people who are pregnant or breastfeeding may need higher levels of biotin.
talk with your doctor about the right daily intake for you. they can provide guidance on how to safely increase your dosage to provide the maximum benefits.
you can fulfill your recommended biotin allowance through your diet or by taking a biotin supplement.
biotin-rich foods to eat
you’re probably already getting the daily recommended amount of biotin from the food you eat. but if you’d like to increase your intake, you can add more biotin-rich foods into your diet.
these include:
● organ meats, such as liver or kidney
● egg yolk
● nuts, such as almonds, peanuts, and walnuts
● soybeans and other legumes
● whole grains
● bananas
● cauliflower
● mushrooms
heat can reduce biotin’s efficacy, so opt for raw or minimally processed dishes.
the amount of biotin can vary from food to food, too, so be sure to read the nutritional information whenever possible. this can help you select items with the most biotin for your buck.