How Should I Take Biotin For Hair Growth?
Medically Reviewed By Margaret Etudo, BPharm. Written By The Vitamins For Woman Team.
Biotin supplements for hair can boost hair growth in women without deficiency.
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You may have heard of biotin as a popular B vitamins but did you know that you can use biotin for hair growth? The popular B vitamin processes your body’s use of proteins, carbs, and lipids as sources of energy and nutrition. This role makes biotin an essential vitamin for proper body functioning.
The various food sources of biotin include legumes, egg yolks, fish, meat, nuts, and vegetables like spinach and broccoli. You may also get small amounts of this vitamin from biotin-producing bacteria in the large intestine. However, certain biotin supplements are available, especially for pregnant women or persons with a biotin deficiency.
Studies also show that biotin supplements are good for hair loss and growth. Despite being widely used as a supplement to boost hair growth, little evidence supports the effectiveness of this B vitamin.
So, how much biotin should a woman take daily for hair growth?
This article will discuss biotin’s effect on hair growth, its most recommended dosage intake, and many more. Let’s ride on!
Does Biotin Work for Hair Growth?
Some websites may conclude that biotin is an absolute choice for hair growth. However, the National Institutes of Health Office of Dietary Supplements agrees that there is little or no scientific evidence to support these claims. It may require more research to ensure that biotin is best for specific hair conditions in both men and women.
Research may not have proved the health benefits of biotin supplements for hair growth, but dermatologists have prescribed biotin as a hair loss treatment for a long time. Some believe it works and will not be harmful to specific users. Others may conclude biotin only works in persons born with hair deficiencies.
How Much Biotin Should You Take?
First, it is advisable to speak to a doctor before taking biotin for hair growth. It will help if you are sure you are not taking above or below the most suitable dosage of biotin.
The recommended amount of biotin you need daily sometimes depends on various factors, including your age. The average intake of biotin for adults should be at least 30mcg, which most people can get from diet and in adequate amounts.
However, pregnant women or people with biotin deficiencies may require biotin supplements. Your question may be, how much biotin should I take for hair growth?
If you are pregnant, you need about 35 mcg of biotin intake per day. If you are experiencing health conditions like alopecia, your doctor will recommend up to 3,000 mcg of biotin supplements for hair growth.
Best Biotin for Hair Growth
After consulting a healthcare provider, you may have begun a biotin supplement journey for your hair care. Getting a biotin for hair growth may be much more complicated than you think. There are several biotin supplements in the market that claim to provide solutions to hair growth issues.
How can you decide on the biotin supplement that is most suitable for you? The answer depends on what you are looking for and what you treat as essential in a supplement. Based on specific reviews, the following is a list of biotin for hair growth.
- Biotin without any other vitamins or nutrients – Meribin High Potency Biotin may be a great option. This biotin is a certified 5,000 mcg capsule supplement for hair growth.
- Nature’s Bounty Biotin Softgels is another affordable and excellent choice that may come in 5,000 and 10,000 mcg quantities.
- Supplement with less biotin – Solgar Biotin may just be perfect. This 3,000 mcg tablet is vegan, non-GMO, and gluten-free.
- Biotin supplements you can chew on and enjoy – Vitafusion Biotin gummies are great. These gummies are naturally blueberry flavored with no high-fructose corn syrup and come in 5,000 mcg.
Other supplements and hair vitamins with biotin can promote healthier hair, skin, and nails. These popular choices for hair growth include:
- MegaFood Skin, Nails & Hair contains 300 mcg of biotin and a great combination of organic plants.
- Viviscal, with 120 mcg of biotin, contains a good amount of amino acids for healthy hair
- Zhou Hairfluence contains collagen, hydrolyzed keratin, and other essential vitamins and comes in 5,000 mcg of biotin.
- Nutrafol, with 3,000 mcg of biotin, also contains essential vitamins C, A, and D, selenium, and iodine.
- Code Age hair vitamins contain other hair-healthy ingredients and 10,000 mcg of biotin.
Other Vitamins for Hair Growth
Several other vitamins can improve hair growth, including vitamin A, vitamin C, vitamin E, and zinc.
Vitamin A serves as fuel to ensure hair growth. With this vitamin, your body produces sebum that moisturizes your scalp, keeping your hair follicles healthy. So, persons who do not take a good amount of vitamin A may suffer from hair loss.
If you want to consume more vitamin A, you have to eat food like carrots, pumpkins, spinach, and sweet potatoes. These foods are high in beta-carotene, which converts to vitamin A. Other vitamin A foods include eggs, milk, yogurt, and cod liver oil.
Vitamin C is one of the best solutions for hair loss, usually caused by oxidative stress. This stress results from an imbalance of free radicals and antioxidants in the body, leading to hair loss. Vitamin C also produces the protein collagen that prevents the early growth of grey hair and absorbs iron for increasing hair growth.
People with zinc deficiency may experience hair loss. The role of zinc is to ensure that the oil glands around your hair follicles are working well to improve hair growth. Foods like beef, oysters, spinach, lentils, wheat germ, and pumpkin seeds contain zinc.
Home Remedies for Hair Growth
You may or may not have to take biotin for hair loss, as other home solutions will ensure healthy hair growth. One of the few things you can do is to change your diet and lifestyle. Start eating foods that contain omega-3 fatty acids, like tuna, walnuts, and salmon. While styling your hair, you may want to avoid using steamed tools that can damage your hair.
If you want to increase blood flow on your scalp to boost your hair growth, you could go for specific massages. On your own, you could use your fingers to massage your hair creams and essential oils gently on your scalp. Essential oils like onion juice, rosemary, and lemon can stimulate hair regrowth and serve as a hair treatment for conditions like alopecia areata.
Certain medications like antidepressants and cholesterol drugs can contribute to hair loss. For this reason, you need to consult your healthcare provider to know how to improve your hair growth while taking these medications.
When to See a Doctor for Hair Loss
When you notice any sign of sudden hair loss, it’s about time you see a doctor. Depending on the cause of the hair loss, like hair conditions or specific reactions from medications, your doctor can provide a better solution. Besides, hair loss can be a permanent condition, so you will need to treat it early to get better results.
Final Thoughts For You
Poor hair growth may result from biotin deficiency, but using the right biotin vitamins and adding certain lifestyles and diets to your routine can help restore hair growth.
We understand the need to keep well-nourished hair, especially as a woman that’s why we recommend other vitamins to help you treat hair conditions like hair loss and thinning. Other natural methods are also available to ensure healthy hair growth at home.
There may be no scientific evidence to support that biotin and hair growth supplements can work. However, consult your doctor, especially if taking medications that may interfere with their effectiveness.
- Boccaletti V, et al. Familial uncombable hair syndrome: ultrastructural hair study and response to biotin. Pediatric Dermatol. 2007;24:E14–E16.
- Mock DM, et al. Marginal biotin deficiency during normal pregnancy. Am J Clin Nutr. 2002;75:295–9.
- Duverger O, et al. To grow or not to grow: hair morphogenesis and human genetic hair disorders. Semin Cell Dev Biol. 2014;25–26:22–33.
- Murad S, et al. Regulation of collagen synthesis by ascorbic acid. Proc Natl Acad Sci U S A. 1981;78(5):2879–2882.
- Pyo HK, et al. The effect of the tripeptide-copper complex on human hair growth in vitro. Arch Pharm Res. 2007;30:834–839.
medically reviewed by margaret etudo, BPharm. written by the vitamins for woman team.
I’ve started using biotin on my doc’s advice and really believe it’s making a difference! Anyone else here sees improvements? Would love to hear your stories. Thanks, Vitamins For Woman, for shedding light on this!
You’re welcome
Not sure I’m sold on biotin for hair growth. Seen a lot of conflicting info. Anyone got solid research to share? Good article, but there’s more to this debate.
how much biotin is too much??? i wanna try but scared of takin too much lol
Tina, it’s always best to start with the recommended daily allowance and consult a healthcare professional before increasing your dosage. Safety first!
Yeah, speaking to a doc helped me figure out I was taking way less than I needed. Def consult one.
Ah yes, the magical hair vitamin. Next, you’ll tell me eating carrots will give me night vision. 🙄
Biotin, huh? Just another case of the supplement industry trying to create a need where there isn’t one. Show me the proof, then we’ll talk.
So if I take enough biotin, can I finally grow that man-bun? Or will it just grow my hopes up? Ha!
Interestingly, the body of research regarding biotin and hair growth is quite thin. It would be fascinating to see more in-depth studies in this area. A critical look at the existing literature would be beneficial.
My vet recommended biotin for my dog’s coat, and it’s done wonders. Maybe it’s not a one-size-fits-all, but definitely worth trying!
While biotin can be beneficial for some, it’s essential to remember that a balanced diet is key. Relying solely on supplements is not the answer. Whole foods first, supplements second.
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