Biotin is basically a type of vitamin, vitamin B7, which is essential for the growth and reversal of hair loss. This vitamin is also found in various foods such as eggs, cauliflower, avocado, salmon, cucumber, etc.
Biotin deficiency can cause hair thinning and massive hair fall. Biotin is easily accessible in the form of tablets or you can also find lots of biotin-rich hair products that ensure hair regrowth and hair loss reversal.
But the question that arises is how much biotin do I need for hair growth? Before discussing this issue in detail, let us first look at some of the health benefits of biotin.
- This is in fact a highly required nutrient that allows the body to function properly.
- Biotin is usually found in foods that help in providing energy to the body which further helps in hair growth.
As per the studies, it has been seen that biotin assists in strengthening hair and reduces hair shedding. As per a study in 2015, women who had thin hair were given a supplement that included biotin for 90 days twice every day.
So, all those people who have been taking biotin or have taken it in the past experienced a huge reduction in shedding of a hair and massive hair growth.
How much biotin is actually required for the growth of hair?
Hair growth and shedding of hair seem to be connected with the consumption of biotin tablets or supplements. Daily consumption of biotin is considered extremely effective and can render amazing results.
However, it has to be kept in mind that hair growth does not take place overnight. You have to be patient and persistent while consuming it on a daily basis. However, the results can become easily visible in a month or so but a few people may notice results within 2 weeks or so.
Apart from this, biotin has also been effective in enhancing nail growth and eyelash growth as well. Now the question arises- how much biotin intake is actually needed? The US Food and Drug Administration (FDA) has not set any recommended allowance for biotin intake.
Whereas, the Food and Nutrition Board of the Institute of Medicine (FNBIM) has set the recommended intake for adults on a daily basis over 19 yrs. of age at 30mcg. It has also been noticed that this intake of 30 mcg can be easily met through your daily diet.
There is an important thing that you need to remember about this vitamin i.e., biotin, being a water-soluble vitamin, it doesn’t let the body store it inside.
If you want better results and want it to be really effective, daily consumption of biotin is actually required.
It should also be kept in mind that it may take several months to notice the best results of biotin and these results will be effective only as long as you will keep on consuming it.
Keep an eye on mcg
Pure biotin can be easily accessible from various vitamin and drug stores. However, while buying biotin, you need to keep a note in your mind about how many mcg of biotin you are actually going to purchase.
There are many biotin brands available on the market which are available in 1000 & 5000 mcg form. Whenever you are going to purchase a biotin supplement, make sure you carefully see the type of biotin and its mcg.
Side effects and safety
Talking to your healthcare provider is necessary if you are starting to take nutritional supplements. Always keep in mind that each and every supplement has its own benefits and side effects that must be known beforehand to avoid any health issues.
There is no evidence that biotin supplements are toxic at high intake levels, but it is still recommended to consult your healthcare professional if you are undergoing any serious ailment.
Conclusion
On the whole, it can be easily said that biotin is an essential nutrient that is good for the growth of hair and reducing shedding or thinning of hair up to a considerable extent.
Furthermore, this supplement is also easily found in various foods rich in biotin. Whereas, as far as biotin intake is concerned, taking up to even 50 mg a day has no side effects on health or body.
So, if you are experiencing hair loss, you can start taking these biotin supplements which can help you considerably.
However, if you start feeling any negative effects on your health, you should stop consuming it immediately and consult with your healthcare provider. Expect results within 1-3 months.
I’m Natalia, the mind behind HairLossCares.net. I was facing hair fall a few years back. I’m sharing my experience on this blog.