Many people use dietary supplements to treat their deficiencies and receive benefits naturally provided by vitamins and minerals. These supplements can fill in the nutrient deficiency that your regular diet cannot provide, which in turn can treat the symptoms of deficiencies and prevent illnesses from developing. Biotin supplements have been a popular choice for a long time, especially for those looking to improve their hair, skin, and nail growth.
So how do biotin supplements help hair growth? Biotin plays a role in creating the bodily protein that gives structure to your hair, which is known as keratin. Biotin also improves your body’s keratin structure for faster and more visible changes in hair growth. This is most effective for those with rare biotin deficiencies, but there isn’t enough evidence to suggest that biotin supplements for those without deficiencies can improve hair quality.
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SHOPBiotin, also known as vitamin B7 or vitamin H (from the German phrase “haar und haut”, or “hair and skin”), is a water-soluble vitamin that’s part of the vitamin B family. B-vitamins assist in essential bodily functions, including converting nutrients into energy. But how does it help hair specifically?
Your hair (along with your skin and nails) contain keratin, a basic protein that gives structure to your hair. Biotin plays a role in creating and improving your body’s keratin structure. This is why those with a rare biotin deficiency tend to have brittle hair that grows at a slower pace. While there’s a lot of research about biotin’s effects on hair, it’s unknown exactly how biotin plays into creating and affecting keratin production.
For those with biotin deficiencies, taking biotin supplement products can result in visible changes to your hair. It could take months, but you can see new hair grow stronger and healthier and be less prone to hair loss. But for those without biotin deficiencies, the effects of taking biotin are inconclusive. There’s no clinical evidence that suggests that taking biotin supplements on top of what you’re getting from your diet can lead to healthy hair. Some people without biotin deficiencies report positive effects on their hair after taking biotin, but these are mostly anecdotal experiences that a) doesn’t apply to everyone, or b) could’ve been affected by other practices that can improve hair growth.
Biotin deficiencies are rare in countries like the United States. Many food products naturally contain biotin, so a balanced diet can easily prevent you from developing a biotin deficiency.
Because biotin deficiencies are so rare, the Food and Drug Administration (FDA) does not have a recommended dietary allowance as most diets can provide the minimum amount of biotin needed. However, the Institute of Medicine recommends a daily intake of at least 30 micrograms up to 100 micrograms of biotin in your diet. Those with biotin deficiencies can take up to 5 milligrams of supplements per day for six months, since the effects of taking biotin supplements long-term are still unknown.
Certain factors can make you develop a biotin deficiency, including:
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SHOPThose with biotin deficiencies (as well as vitamin B deficiencies) can experience several symptoms, including:
If you are experiencing hair loss and brittle hair but don’t have biotin deficiencies, it may be caused by another deficiency from other essential nutrients that affect hair growth. Your dermatologist may recommend blood tests to see if you have any nutrient deficiencies, or if you possibly have an underlying condition affecting your hair. Supplements cannot improve your hair if you have certain medical conditions, so it’s better to treat the root cause and see if this can affect the quality of your hair.
Biotin supplements are only associated with improved hair health because of its effects – stronger hair that grows faster – on those with biotin deficiencies. However, while scientific evidence suggests benefits of biotin for hair loss of those with biotin deficiencies, there’s no research to suggest the same benefits for those who don’t have it.
Further research is needed to confirm biotin’s benefits on hair growth for those who do not have biotin deficiencies. However, should you decide to take biotin or B-vitamin supplements, you can receive a number of other benefits that are proven, including:
For those with biotin deficiencies, biotin supplements can improve your body’s ability to produce keratin. This can result in stronger hair less prone to breakage. But for those who don’t have biotin deficiencies, there is a chance that biotin supplements won’t give you the results you want. You may want to consider other available dietary supplements if this is the case.
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