Biotin goes by many names such as Vitamin B7 or Vitamin H. In recent years Biotin has gained a lot of popularity because of its benefits against hair loss. But is biotin really worth the hype? Does it really help in hair loss prevention?
As we age our hair starts to fall out. But there are other major reasons for hair loss. To understand that first of all we need to understand what is our hair growth cycle and how does it facilitate hair loss.
So our hair growth cycle is of 4 stages which are:-
- Anagen phase
- Catagen phase
- Telogen Phase
- Exogen Phase
In the Exogen phase, you lose approximately 100-120 hairs daily. But if the number increases then it is alarming for you. Usually, loss of hair is termed alopecia.
What is Biotin?
Biotin or Vitamin B7 is the essential Vitamin B complex that helps in strengthening your protein intake and breaking down fats, carbohydrates and proteins. As it is found in many natural sources it does not come with any side effects.
What role does Biotin play in fighting hair loss?
Keratin is a protein that is the building block of our hair, skin and nails. Biotin helps in the facilitation of keratin infrastructure. Biotin strengthens your follicles thus ensuring that so that your hair doesn’t fall out which in turn helps in stopping alopecia. Now coming to the thickness of the hair part. Many researchers claimed that when biotin mixed with shampoo helps in adding thickness and lustre to your hair. Biotin has even been shown in improving hair shaft health.
It has been found out that Biotin has played a major role in boosting collagen production which in turn helps in the thickening of hair follicles thus giving rise to luscious hair. Biotin even helps in fighting dandruff which are one of the major reasons for hair loss. Thus summing it up in basic words biotin plays an important role in the maintenance of hair health and length.
Biotin is an important factor for breaking down proteins, carbohydrates and fats thus aiding in the proper absorption of these elements and aiding in hair growth. Biotin also helps in strengthening proteins like keratin thus aiding in hair health and growth.
Sources of Biotin:-
Biotin can be found in food in the following mcg:-
- Egg whole – 30.8mcg
- Salmon – 10.0 mcg
- Sunflower Seeds – 2.6 mcg
- Sweet Potato – 2.4 mcg
- Almonds roasted – 1.5 mcg
- Cheese – 0.4 mcg
Even supplements and consumables available in the market help to increase the levels of biotin in our bodies.
Recommended Dosage of Biotin:-
As directed by FSSAI an average person requires 30mcg of Biotin for their daily needs body. And as directed by FDA and other governing authorities it ranges from 20-30 mcg, if by chance there’s an increase in the intake of biotin in your body than the required amount doesn’t get absorbed and is naturally passed out through the body.