Consuming foods rich in healthy vitamins and minerals will help with overall hair health. The best natural sources of biotin are meat, eggs, fish, seeds, nuts, and vegetables. These will help fortify your hair follicle by boosting your keratin, according to the National Institutes of Health.
Some of the best sources of biotin include legumes, egg yolks, organ meats, nuts, seeds, mushrooms, avocados, sweet potatoes, and yeast. Biotin supplements are available as well, but most people can get all of the biotin they need by eating a balanced diet.
The amount of biotin suggested for hair growth usually ranges between 100 - 1,000 micrograms (mcg) daily, but this number varies based on your body's reaction to biotin.
In short, no. While biotin has proven benefits for hair growth in people with biotin deficiencies, it doesn't have any effect on male pattern baldness. MPB is hormonal and genetic, and biotin, as a vitamin, simply isn't involved in the male balding process.
Despite its popularity in the media and amongst consumers, biotin has no proven efficacy in hair and nail growth of healthy individuals. Only 1 study has shown decreased levels of biotin in healthy individuals, though this data was confounded by multiple factors, including patient history.
Sources of Biotin
Foods that contain the most biotin include organ meats, eggs, fish, meat, seeds, nuts, and certain vegetables (such as sweet potatoes) [2,12].
Symptoms of biotin deficiency start gradually and can build up over time. Symptoms can include thinning hair, progressing to loss of hair across the body, and a scaly, red rash around body openings, including the eyes, nose, mouth, and anus. Conjunctivitis can also develop.
The bottom line. There's no strong evidence to support using biotin for hair growth or to prevent hair loss in people without a deficiency. Because hair thinning and poor hair growth are sometimes associated with a biotin deficiency, correcting a deficiency can help restore hair growth in some people.
How fast does biotin work for hair growth? Research pertaining to how quickly vitamins work in the body is limited, however, we have found that some begin to see and experience benefits approximately 30 days after you start taking biotin. It may take up to 90 days or longer for some individuals.
In terms of your hair and scalp, taking too much biotin won't result in drastic damage. But while your magnificent mane might not be in danger, biotin could have adverse effects on your skin. “What I see most often is breakouts on the face, chest, and back,” Breana cautions.
“Vitamins are essential for healthy hair growth and may help in preventing hair shedding and thinning,” says Michele Green, M.D., a cosmetic dermatologist in New York. “The best vitamins for hair growth include B vitamins, vitamin D, vitamin E, zinc, biotin and iron.
People at risk for biotin deficiency include people with BTD, chronic alcohol use, malnutrition, and IBD. Those who are pregnant and lactating as well as those who take certain medications are also at an increased risk.
If no home remedies work for your hair loss, use a daily biotin supplement for at least 6 months to start seeing results.
To maximize the intake of biotin and for safety reasons, always cook eggs before eating them. Raw egg white contains a protein called dietary avidin, which binds to biotin and makes it harder for the body to absorb it. Cooking separates the biotin from the avidin, helping the digestive tract to absorb the vitamin.
If you are experiencing thinning or balding, our Bosley experts recommend washing no more than three times a week.
Increasing your intake of biotin may help make your hair stronger and more resistant to falling out. Biotin is a common over-the-counter supplement that is touted to promote healthy hair growth.
After starting a biotin supplement routine, you can expect to start seeing a difference in about three to four months. Results may vary depending on the amount and type of biotin you're taking. You can find biotin at most drug stores and in any vitamin shop.
Biotin supplements can cause problems if you take too much. Side effects of biotin can include: Trouble sleeping.
Sources of Biotin
This includes walnuts, peanuts, cereals, milk, and egg yolks. Other foods that contain this vitamin are whole meal bread, salmon, pork, sardines, mushroom and cauliflower. Fruits that contain biotin include avocados, bananas and raspberries.
Banana: About 100 grams of this delicious fruit can provide 0.2 mcg of biotin. Bananas are packed with fibre, potassium, copper, so make sure you add this fruit to your daily diet. Avocado: 200 grams of this rich fruit can give you around 1.8 mcg of biotin.
Avocados
Here's one more reason to love avocados: they're a great source of biotin. A medium avocado (200 grams) contains at least 1.85 micrograms of biotin, or 6 percent of the DV. They are also a great source of folate and unsaturated fats.
Only riboflavin, biotin, folate, and vitamin B12 deficiencies have been associated with hair loss.