Biotin supplements have become a popular beauty supplement for those looking to improve their hair growth. A balanced diet can provide you with all the biotin your body needs, but people with rare biotin deficiencies (and those that report positive effects from taking biotin supplements) can benefit from additional biotin supplements.
So exactly how much biotin supplements do you need for hair growth? Because the effects of biotin supplements for hair aren’t fully studied, it’s unknown how much you need before you start to see significant changes to your hair. But should you decide to take biotin supplements, here’s what you need to know.
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SHOPBiotin (or vitamin B7) naturally occurs in many types of food, so having a balanced diet can provide you with enough biotin for your body. Because of relatively easy access to healthy foods, biotin deficiencies in the United States are rare. This is why the Food and Drug Administration doesn’t have an official recommended dietary allowance for biotin.
The Institute of Medicine, however, have suggested the daily adequate intake of biotin that a healthy diet should contain:
The maximum daily intake is at 100 micrograms. If you want a more exact dose that’s right for you, consult your healthcare provider. They can check if you have a nutritional deficiency and can recommend if biotin supplements are safe for you. Symptoms of biotin deficiency include:
People taking biotin supplements can take around 2.5 to 5 milligrams per day. This can be beneficial for those with lower levels of biotin, and you’re likely to see the effects of taking these supplements within months – including hair growth. Those who don’t have biotin deficiencies are less likely to notice a difference, though some claim hair growth and healthy hair benefits after taking supplements.
The effects of long-term biotin consumption are unknown, so it’s recommended you don’t go beyond six months of taking a biotin supplement every day. Too much biotin can cause potential side effects like rashes, digestive problems, and issues with insulin release. The adverse effects of too much biotin are minimal, since excess amounts of the water-soluble B vitamin can pass through your body. However, some may experience nausea and digestive issues like bloating and stomach cramps.
The biotin intake of an average person in the United States is around 35 to 70 micrograms of biotin in one day, which is within the healthy range of biotin levels recommended by the Institute of Medicine. Biotin is found in a variety of food, which is why biotin deficiencies are rare. As long as you have access to healthy food and have a balanced diet (and don’t have any medical conditions that affect biotin absorption), you most likely don’t have a biotin deficiency.
Biotin can be found in foods like:
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SHOPThose who are biotin deficient can benefit from taking supplements to increase their biotin intake. In terms of hair health, those with biotin deficiencies may experience having hair loss or brittle hair; after taking biotin supplements, they report having healthier hair with an improvement on their hair growth and hair strength.
It’s not recommended you take biotin for hair growth if you don’t have a biotin deficiency. While there isn’t any scientific evidence that suggests biotin can improve hair, skin, and nails, evidence shows that a lack of biotin can cause damage to these areas.
If your body already has enough biotin, the cause for weak and sparse hair may have to be due to factors like other vitamin deficiencies, medical conditions that require treatment, or genetics, which can be difficult to treat with everyday supplements.
This means if you take biotin for hair loss without having a biotin deficiency, you’re unlikely to see a visible difference. Some users report an improvement in their hair quality, but it’s mostly limited evidence that doesn’t go for everyone.
Further research is needed to confirm biotin’s effects on hair growth, especially for those who don’t 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.
For one, biotin is one of many B-vitamins that supports metabolism. This process takes glucose from carbs and converts it into energy and amino acids, which are essential in regular bodily function. Other benefits include:
Biotin supplements are best for those experiencing hair loss due to biotin deficiencies. While some with no deficiencies may report positive effects, the same may not happen for everyone. Consider other supplements, such as the following essential nutrients:
If you’ve tried other dietary supplements in the past, consider seeing a doctor for medical advice. Hair loss may be an underlying sign of another medical condition. You may have hereditary conditions that cause hair loss, or your doctor may recommend blood tests and laboratory tests can check for medical conditions. Dietary supplements can’t improve hair growth if you have these medical conditions.
Biotin is an essential vitamin for bodily functions. However, biotin supplements for hair growth are only recommended for those with biotin deficiencies. If you’re experiencing hair loss or brittle hair but don’t have a biotin deficiency, you may want to consider other types of supplements or consult with a doctor to see if you have an underlying condition causing your hair damage.
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