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Biotin, also known as vitamin H or B7, is a B group vitamin and is water soluble. This substance plays an important role in the health of hair, skin and nails. If you are experiencing hair thinning or hair loss, biotin that prevents hair loss can help your hair grow back in thickness.
1. Research on biotin and hair growth
Keratin is a basic protein that makes up your hair, skin, and nails. There is evidence that biotin prevents hair loss and significantly improves the texture of keratin in the body. But beyond that, researchers aren't really sure about biotin's role in hair or skin care.
There is relatively little research on the effects of biotin on hair growth. To date, there is only a little evidence that increasing biotin intake can help promote hair growth.
For example, in a 2015 study, a group of women with thinning hair were given a protein supplement containing biotin for hair growth, twice daily for 3 months. At the beginning and end of the study, they were asked to wash their hair and take close-up images of the scalp to count the number of individual hairs. Conclusion: Women who took biotin pills to stimulate hair growth had significantly improved areas of the scalp that were previously empty due to hair loss. At the same time, the hair types in general also shed less.
Another study done in 2012 gave similar results. Participants noticed an increase in hair quantity and quality after 90-180 days of biotin hair growth.
2. Recommended Daily Amount
The body needs biotin to convert some nutrients into energy. In most cases, getting biotin from the usual diet is enough to provide health benefits. Biotin deficiency is rare, so the U.S. Food and Drug Administration (FDA) does not recommend a specific daily intake. This can vary depending on a person's age, sex, and overall health.
Meanwhile, some experts advise:
People 10 years of age and older: Should get about 30 - 100 micrograms (mcg) of biotin per day; Children from birth to 3 years: 10 - 20 mcg; 4 to 6 years old: 25 mcg; 7 to 10 years old: 30 mcg. Women who are pregnant or breast-feeding: May need higher biotin levels. You can increase biotin absorption through diet or supplements. Talk to your doctor before taking additional biotin for hair loss for guidance on safe dosage and to ensure maximum benefit.
Phụ nữ đang mang thai hoặc cho con bú cần lượng biotin cao hơn
3. Biotin supplements
If you don't get enough biotin, you may experience hair loss or a rash. However, very few people have a biotin deficiency. Despite this, many people still want to supplement with vitamin B7 in the hope of achieving more pronounced benefits.
Biotin hair growth supplements are widely available in pharmacies in capsule or tablet form. Although most supplements are FDA-approved, it's still important to read the packaging carefully and choose to buy from a reputable manufacturer.
Most people can take biotin supplements to prevent hair loss without any side effects. Some mild symptoms may be accompanied by:
Nausea; Cramp ; Diarrhea . You can reduce your risk of side effects by taking your supplement with your usual meals. Note, this medicine is not indicated to be safe for everyone. Therefore, consult your doctor before use to understand the potential risks and benefits, as well as the appropriate dosage. You should always follow the dosage information on the label, unless your doctor gives you other, separate instructions.
Cần tuân thủ hướng dẫn sử dụng có ghi trên nhãn
4. Risks and warnings
Adding more biotin-rich foods to the diet does not pose any risks. However, always consult a specialist before taking supplements. Although hair growth biotin does not have any drug interactions, your doctor will still need to confirm that you are taking the supplement with all other medications you are taking. Your doctor can also provide more information about individual dosage and potential side effects.
Biotin is a water-soluble vitamin, so excess will automatically pass out of the body through urine. So you don't have to worry about overdose. In rare cases, medical attention should be sought if an unusual or sudden skin rash develops after increasing the amount of biotin against hair loss.
To confirm an overdose you will be tested for the following:
Low vitamin C levels; low vitamin B6 levels; High blood sugar; Impaired insulin production; If your doctor confirms that you are taking too much biotin, the recommended dosage will be reduced to a more appropriate level.
Bạn nên đến chuyên gia để được tư vấn về liều lượng biotin thích hợp cho cơ thể
5. Time needed to be effective
Most people have experienced some significant benefits from taking biotin for hair growth for several months. Best results require consistency, meaning that if you want to increase your biotin intake naturally, you need to eat a variety of biotin-rich foods daily enough to make a difference. If you're taking a supplement, it's important to take it every day or as directed by your doctor.
Although research is limited, results from 2012 and 2015 show that it will take at least 90 days to get fuller back, strong, shiny hair, etc. Many experts think that the longer you take biotin supplements for hair growth, the better the results will be.
In short, you can get your daily biotin needs through a healthy diet. If you are short on natural biotin sources, or want to increase your dosage, supplements are an appropriate option. When taking biotin hair growth supplements, follow the dosage instructions indicated. Some research shows that increasing biotin intake can improve overall hair quality, including thickness and shine. Discontinue use and consult a doctor if you experience any unusual symptoms while taking biotin hair loss supplements.
Reference source: healthline.com
