In this article, we will discuss the uses and benefits of biotin for hair growth. Biotin is a form of B Vitamins, which is found in many foods and is also available as a supplement. It is available under many names, including Vitamin B7, Appearex, Vitamin H, Biotine, Biotina, and Coenzyme R.
Many B-Vitamin supplements and multivitamins also contain biotin. Biotin works in your body by breaking down the food into sugar which your body can use for energy. Biotin is known to be important for healthy nails and skin. Also, biotin helps maintain the health of your liver, eyes and nervous system for their proper functioning.
At the time of pregnancy, biotin is considered very important for normal development of fetal. Biotin can’t be stored in the body. Due to this, one can suffer from biotin deficiency if he/she doesn’t get sufficient amount of biotin in their diet. Though chances of one suffering from biotin deficiency are rare, but it can develop during pregnancy or in people who have poor nutrition intake or experience rapid loss of weight.
Symptoms of biotin deficiency include dry skin, a scaly rash around the mouth or eyes, fatigue, dry eyes, and depression. One of the most important symptoms of biotin deficiency is hair loss. That’s why many people take biotin supplements in order to treat hair loss.
Biotin for Hair Growth
Biotin is a well-known supplement for skin, fingernails, and hair. Although there are less evidence to support that taking biotin supplements can help stop hair loss or stimulate hair growth, but taking biotin supplements with other medications may help prevent hair loss.
Deficiency of Biotin Can Cause Hair Loss
Biotin is a vital nutrient for healthy skin and hair. A deficiency of biotin does not occur usually, but lacking it may hamper your hair condition badly. Therefore, it is necessary to have a healthy dose of biotin regularly. Getting a healthy amount of biotin will help in increasing the metabolism rate, a balance in your blood glucose levels. It is one of the essential B Vitamins which your body needs and it is almost a rare condition that a person could suffer a shortage of biotin. However, you can easily get sufficient amounts of biotin from plenty of foods. Just include such foods in your diet and they will provide your body with a healthy dose of this essential Vitamin. Below we have listed some of the most easily available biotin rich foods that you can include in your daily diet for hair growth.
List of the Foods Rich in Biotin:
1.) Swiss Chard for Hair Growth
Swiss chard is one of the foods which is often neglected when placed along with some other green vegetables such as spinach, kale, collard greens etc. However, Swiss chard is one of the healthy green veggies that can help keep your biotin levels high. They are an excellent source of Vitamin C, Vitamin A, fiber, magnesium, and more. It can be a perfect add-on in your green smoothies and salads.
2.) Mushrooms for Hair Loss Treatment
Mushroom is another food which is rich in biotin. It is a healthy food and the presence of biotin makes it effective for the hair growth. Thus, do add this food in your daily diet. Mushroom is naturally loaded with essential vitamins and minerals, and can be added to your diet. You can try different varieties of mushrooms available and see which you like the most.
3.) Avocados as a Source of Biotin for Hair Growth
Avocados are loaded with an amazing amount of nutrients, healthy fats, proteins, fiber and more. It can be a perfect food for meeting your daily requirement of biotin. Avocados contains both monounsaturated and polyunsaturated fats. It can be added to your daily diet either in the form of smoothies or salads to give your meal an excellent boost of nutrition.
4.) Tuna for Hair Loss Treatment
Tuna is another excellent food which contains a healthy amount of biotin and can be a perfect addition to your diet. Consume it at least twice or thrice times in a week for the positive results. According to some research, it has been revealed that tuna has mercury content which on daily consumption can affect the health severely. So, include it in your diet only 2 to 3 times a week. It is packed with omega 3s and protein which can provide your body with a good dose of essential nutrients.
5.) Salmon as a Source of Biotin for Hair Growth
Salmon is yet another fish variety which is loaded with healthy protein and omega 3s. It is generally included in sushi rolls and is also served along with quinoa and other veggies as a side dish. Around one fifth of salmon is full of protein and can be added to your diet several times in a week because of its potent beneficial properties.
6.) Eggs as a Source of Biotin for Hair Growth
Another excellent food to include in your diet is eggs. Eggs are known to be excellent for providing a healthy dose of biotin. So, if your body is lacking biotin, consider them including in your diet. They also offer a healthy dose of cholesterol, protein, and other essential nutrients.
7.) Peanut Butter as a Source of Biotin for Hair Loss Treatment
Peanut butter is among the sweetest and most delicious ways to get sufficient amount of biotin needed by your body every day. One spoon of peanut butter is loaded with protein and plenty of calories. So, including this tasty food in your healthy diet will provide your body the required amount of biotin for hair growth. You can add peanut butter to your delicious and nutritious smoothies, bread, sandwich, etc.
8.) Sunflower Seeds as a Source of Biotin for Hair Growth
Sunflower seeds are packed with a plentiful dose of magnesium and Vitamins like biotin. So, try to eat raw sunflower seeds regularly. Consuming dry roasted sunflower seeds can provide your body a lot of healthy calories and fats.
9.) Cauliflower as Rich Source of Biotin
Cauliflower is one of the cruciferous veggies which has a healthy dose of biotin along with some other essential nutrients which help combat the hair loss issue. It also helps prevent the risk of developing cancer and several heart ailments. You can add cauliflower in your diet regularly with 100gms serving, which contains 80%DV of iron.
10.) Berries as a Rich Source of Biotin
No matter which kind of berries you go for, they all contain a high dose of biotin. Also, berries like blueberries are an excellent source of antioxidants which are essential in maintaining your health and promoting hair growth. Blueberries also help to lower the possibility of developing cancer, heart disorders, and many other severe health conditions. by combating the free radical damage.
11.) Cheese as a Source of Biotin for Hair Growth
Cheese is usually high in cholesterol, sodium, and fat. It can also be used to get a healthy amount of biotin, calcium, and Vitamin B12. But, avoid it consuming frequently as it can affect your health adversely. Therefore, consume cheese moderately once in a while by adding it to your sandwiches, salads, and similar dishes.
12.) Whole Wheat Bread as a Source of Biotin for Hair Growth
Whole wheat bread is a healthy alternative to the milk-white bread, though it is not suggested to the person allergic to gluten. However, whole wheat bread help provide your body with a healthy amount of biotin. So, include whole wheat bread to meet your daily biotin requirement. Plus, it is an excellent source of carbs and iron.
When taking biotin supplements, always consult with your doctor before you start taking them. There can be some conditions and medications which can cause your body to suffer from low levels of biotin. It is strongly recommended that you consult your doctor if you are facing any of the following situations.
- If you smoke cigarettes.
- People on dialysis.
- If you have been on a long-term course of antibiotics.
- Taking medications for seizures.
- If you eat two or more raw egg whites every day.
Biotin is a safe vitamin which is unlikely to cause you any side effects. However, before you start taking biotin supplements, tell your doctor if you are pregnant, or may become pregnant, or are breastfeeding. Also, it is recommended that you don’t give biotin to a child without consulting with your doctor first. Plus, ask your doctor if biotin might affect with any other medications that you might be taking.