Wellness Blog
Biotin for Hair Growth: Does It Really Work?
If you've searched for ways to combat hair loss, you've likely stumbled across biotin as a suggested solution. But does biotin promote hair growth? Let's explore the role of biotin in the body, its connection to hair health, and whether supplementation might benefit you. What is Biotin? Biotin, also known as vitamin B7, is a water-soluble vitamin that plays a crucial role in several metabolic processes. It helps the body convert fats, carbohydrates, and proteins into energy, making it essential for overall health. Because biotin is water-soluble, it isn't stored in large amounts in the body and must be consumed regularly through food or supplements. Biotin is also important for maintaining healthy skin, hair, and nails, which is why it has gained attention as a potential nutrient for supporting hair growth. How does Biotin support hair growth? Biotin is essential for producing keratin, a key structural protein that forms the foundation of hair, skin, and nails. Its role in keratin production is why biotin is often associated with maintaining hair strength, thickness, and overall health. Biotin supports hair health in the following ways: Strengthens HairBiotin helps improve the texture and resilience of hair, reducing brittleness and breakage. This is particularly beneficial for individuals with weak or fragile hair. Supports Keratin ProductionKeratin is vital for the structure and strength of hair strands. By supporting keratin synthesis, biotin can help maintain thicker, stronger, and healthier-looking hair over time. Addresses Biotin DeficiencyHair thinning or loss may sometimes result from a biotin deficiency. When this is the case, addressing the deficiency through diet or supplementation may help restore hair health. While biotin supports hair health, it's important to note that its effectiveness in promoting hair growth is most evident in individuals who are deficient in the vitamin. How much biotin do I need per day? For most people, the recommended adequate intake (AI) of biotin is: 30 micrograms (mcg) per day for adult men. 25 micrograms (mcg) per day for adult women. During pregnancy and breastfeeding, biotin requirements may increase slightly to support maternal and infant health. Most adults will naturally consume approximately 40-60 mcg of biotin daily through regular food intake, which is more than enough to meet these guidelines. Foods like eggs, almonds, salmon, and sweet potatoes are excellent sources of biotin, making it easy to meet your daily needs without supplementation in most cases. However, certain factors can increase the risk of biotin deficiency, including: Chronic alcohol consumption: Impairs nutrient absorption. Pregnancy: Up to one-third of pregnant individuals may have lower biotin levels. Medications: Anticonvulsants and some antibiotics can reduce biotin absorption. Intestinal issues: Conditions like inflammatory bowel disease (IBD) can impair biotin uptake. Smoking: Smoking depletes biotin levels more quickly. If you belong to any of these groups, you may want to assess your biotin intake with the help of a healthcare provider. What are natural sources of biotin? Biotin is found in a variety of foods, making it relatively easy to include in a balanced diet. Some biotin-rich foods include: Eggs: One cooked egg provides approximately 10 mcg of biotin. Salmon: Half a cup of canned salmon contains around 5 mcg. Sunflower Seeds: A quarter cup of roasted seeds offers about 2.6 mcg. Sweet Potatoes: A medium-sized sweet potato contains around 2.5 mcg. Almonds: A small handful provides roughly 1.5 mcg. Eating a varied diet that includes these foods can help you maintain healthy biotin levels while also supporting general health and well-being. What does the research say about biotin and hair loss? Scientific evidence supporting biotin's role in hair health focuses primarily on cases of deficiency. Signs of biotin deficiency include hair thinning, brittle nails, and skin rashes. Addressing this deficiency through diet or supplements often helps restore these functions. A 2017 review published in Skin Appendage Disorders analysed 18 reports showing improved hair and nail growth in individuals with confirmed biotin deficiency after supplementation. However, for people who are not deficient in biotin, the research is less conclusive. Final thoughts Biotin is an essential nutrient that supports the health of your hair, skin, and nails. While it's no miracle cure, biotin can play a role in improving hair strength and thickness, particularly for individuals with a deficiency. For most people, a diet rich in biotin-containing foods—like eggs, nuts, salmon, and sweet potatoes—is enough to maintain healthy biotin levels. However, if you have difficulty meeting your needs due to medical conditions or other factors, biotin supplements may be a helpful option. Remember, hair health is influenced by many factors, including genetics, diet, lifestyle, and overall well-being. If you're experiencing persistent hair thinning or loss, consult with a healthcare provider to explore possible causes and develop a personalised plan. By nourishing your body with the right nutrients and practicing good hair care habits, you can support stronger, healthier hair over time. Vitable offers personalised vitamin subscriptions that allow you to tailor your supplement regimen to your specific needs. Take our quiz and discover your personalised combination of vitamins and minerals to support your health and well-being. *Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet. References National Health and Medical Research Council. (n.d.). Nutrient Reference Values for Australia and New Zealand: Biotin. Eat For Health. Retrieved December 6, 2024, from https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/biotin Office of Dietary Supplements. (2017, December 8). Biotin - Health Professional Fact Sheet. National Institutes of Health. Retrieved December 6, 2024, from https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/ Guo, Emily L, and Rajani Katta. “Diet and hair loss: effects of nutrient deficiency and supplement use.” Dermatology practical & conceptual vol. 7,1 1-10. 31 Jan. 2017, doi:10.5826/dpc.0701a01 Yelich A, Jenkins H, Holt S, Miller R. Biotin for Hair Loss: Teasing Out the Evidence. J Clin Aesthet Dermatol. 2024 Aug;17(8):56-61. PMID: 39148962; PMCID: PMC11324195. Patel DP, Swink SM, Castelo-Soccio L. A Review of the Use of Biotin for Hair Loss. Skin Appendage Disord. 2017;3(3):166-169. doi:10.1159/000462981 Yang JC, Jacobs JP, Hwang M, Sabui S, Liang F, Said HM, Skupsky J. Biotin Deficiency Induces Intestinal Dysbiosis Associated with an Inflammatory Bowel Disease-like Phenotype. Nutrients. 2023 Jan 4;15(2):264. doi: 10.3390/nu15020264
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Learn more7 daily vitamins that help with stress
The onset of the COVID-19 pandemic has made the “new normal” particularly stressful for most of us. Sudden transitions to working from home, adjustments to virtual workspaces, and hampered fitness regimes are some of the factors that could be contributing to your stress. Chronic stress can disrupt your life. Stress hormones that regulate fight or flight responses and other basic positive reactions are not the only ones at play when anxiety occurs. Long term stimulus of our stress response system and the unchecked production of cortisol and adrenaline, will damage your body's natural processes. Vitamins not only play an important role in strengthening bones, healing wounds and fortifying the immune system; more importantly they help in stress management and safeguard brain health (14).The effects of stress that most frequently manifest can include headaches, an upset stomach, fatigue, or irritability (1). Regular exercise, proper sleep, and good nutrition are some of the effective ways to help manage stress. To ensure we receive sufficient nutrients to keep the body and mind healthy, custom vitamin packs can also be considered.Personalised vitamins for stressHere is a list of vitamin supplements that you can include in your personalised vitamin packs to help you cope with stress:AshwagandhaOnce used exclusively in Indian medicinal practice, ashwagandha has gained popularity among international wellness consumers for its ability to reduce or relieve symptoms of stress (2). This can be especially therapeutic during stressful times when the body's cortisol levels become elevated. Healthcare professionals state that elevated cortisol levels can give rise to sensations and physiological changes such as increased heart rate and rapid breathing, both of which are indicative of stress (2). These often lead to issues with brain health and heart disease. Ashwagandha can help normalise cortisol levels which supports healthy stress response in the body (3). Vitable Australia's Ashwagandha uses extracts from the root of the herb itself. This provides a full spectrum of benefits that can reduce symptoms of stress while also improving quality of sleep and memory.Amino acidsStudy showed that amino acids are complex molecules that combine to form proteins. Animal and plant products such as meat, eggs, quinoa and soy have the entire spectrum of the nine essential amino acids required by the body to cope with stress and mend (15).MagnesiumThere is correlation between stress and magnesium deficiency (4) as stress can induce a loss of magnesium in the body. In turn, a magnesium deficiency increases the body's susceptibility to stress (5). Frequent exposure to psychological stress can be overcome by getting enough magnesium. This can also help with the effects of sleep deprivation and fatigue (7). Food sources of magnesium include nuts, legumes, and whole grains and fortified cereals. This list also includes easily accessible fruits and veggies like apples, bananas, raisins and spinach, dark leafy greens, which all have very high magnesium content (6). If you feel that you are not getting enough magnesium from diet, supplementation can be an option.B complexComplex supplements like B complex supports a healthy stress response in the body. It contributes significantly to a person's stress coping mechanisms, as dietary deficiencies have been found to implicate altered mood states which can include work stress, even in the healthiest of individuals (8). Sources of B vitamins include dairy and soy products, some organ meats, poultry and beef, whole grains, shellfish and fish, and a variety of fruits and veggies. Including B complex supplements or foods rich in B vitamins can help change how you maintain productivity and cope with stress on a daily basis (9).Calcium Plus & vitamin DCalcium Plus and vitamin D work hand-in-hand where stress is concerned. A deficiency in vitamin D could impact a person's serotonin levels, resulting in possible mood changes (10). Vitamin D has positive effects in reducing anxiety. It also helps calcium absorption in the body. While high levels of cortisol from excessive stress can lead to weaker bones (13), sufficient calcium intake can help support bone strength and health. An adequate supply of calcium can also help you steer clear of weakened or brittle bones in later life.Vitamin B12Vitamins and minerals to combat stress and anxiety, remain the all time favourite hits on top of the health charts. Cobalamin or vitamin B12 is involved in the production of brain chemicals which can affect the mood and other functions of the brain. Having low levels of B12 is also linked to poor moods, a state that can potentially make us less resilient towards stress, or make us feel the effects of stress more strongly (11).Vitamin B12 can be found in different kinds of food such as fish, poultry, eggs, low-fat milk, and even among several fortified breakfast cereals. If you would like to increase your intake of vitamin B12, the supplement can be added to your personalised daily vitamins.Ginkgo and BrahmiGinkgo extracts have been continuously used around the world as a potential herbal remedy which can enhance a person's cognitive functions. It can also help alleviate stress and fatigue (12). Brahmi is commonly used as a neural tonic, a herbal drink believed to nourish the central nervous system that oversees healthy stress response. Together, Ginkgo and Brahmi can enhance the body's adaptation to stress, while relieving its symptoms. They can also improve cognitive functions, which is a critical component of dealing with daily stress. Each of us has our own set of stresses to manage in the “new normal”. Systematic review of our mental makeup, stress stimulants in our environment and our approach to deal with them, should be in place. The challenge of dealing with stressors can be made easier with personalised vitamins or a vitamin subscription from Vitable Australia. Supplements may improve stress management. Curate a vitamin pack tailor fit to you to help cope with stress today. Getting your vitamin subscription in Australia can provide a host of other health benefits too. And we'll have these custom supplements delivered right to you!Find out more about other areas that the above supplements can help you with:Ashwagandha | Magnesium | B complex | Calcium plus | Vitamin B12 | Ginkgo and Brahmi*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References:1. MedlinePlus. Stress and your Health. MedlinePlus. Published on 2021 September 1 on https://medlineplus.gov/ency/article/003211.htm. Accessed 2021 September 3.2. Cleveland Clinic. What is Ashwagandha? Cleveland Clinic. Published on 2021 May 5 on https://health.clevelandclinic.org/what-is-ashwagandha/. Accessed 2021 September 3.3. Lopresti, Smith, Malvi, & Kodgule. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Published 2019 September on https://journals.lww.com/md-journal/fulltext/2019/09130/an_investigation_into_the_stress_relieving_and.67.aspx. Accessed 2021 September 3. 4. Galland L. Magnesium, stress and neuropsychiatric disorders. Magnes Trace Elem. Published 1991-1992 on https://pubmed.ncbi.nlm.nih.gov/1844561/ . Accessed 2021 September 3.5. Seelig, M. S. Consequences of magnesium deficiency on the enhancement of stress reactions; preventive and therapeutic implications (a review). J Am Coll Nutr. Published 1994 Oct on https://pubmed.ncbi.nlm.nih.gov/7836621/ . Accessed 2021 September 3.6. EFSA Panel on Dietetic Products Nutrition and Allergies (NDA). Scientific Opinion on Dietary Reference Values for magnesium. EFSA J. Published 2015 on https://efsa.onlinelibrary.wiley.com/doi/abs/10.2903/j.efsa.2015.4186. Accessed 2021 September 3.7. Pickering, Mazur, Trousselard, Bienkowski, Yaltsewa, Amessou, Noah & Pouteau. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. Published 2020 November 8 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7761127/. Accessed 2021 September 3.8. Benton, D. To establish the parameters of optimal nutrition do we need to consider psychological in addition to physiological parameters? Mol Nutr Food Res. Published 2012 October 5 on https://pubmed.ncbi.nlm.nih.gov/23038656/. Accessed 2021 September 3.9. Stough, Simpson, Lomas, McPhee, Billings, Myers, Oliver, & Downey. Reducing occupational stress with a B-vitamin focussed intervention: a randomized clinical trial: study protocol. Nutr J. Published 2014 December 22 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4290459/ .10. Fazelian, et al. Effect of Vitamin D Supplement on Mood Status and Inflammation in Vitamin D Deficient Type 2 Diabetic Women with Anxiety: A Randomized Clinical Trial. Int J Prev Med. Published 2019 February 12 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6390422/. Accessed 2021 September 3.11. Hall-Flavin. Vitamin B-12 and depression: are they related? Mayo Clinic. Published 2018 June 1 on https://www.mayoclinic.org/diseases-conditions/depression/expert-answers/vitamin-b12-and-depression/faq-20058077 . Accessed 2021 September 3.12. Alsmadi, et al. The effect of Ginkgo biloba and psycho-education on stress, anxiety and fatigue among refugees. Singapore Healthcare. Published 2017 June 27 on https://journals.sagepub.com/doi/full/10.1177/2010105817716184. Accessed 2021 September 3.13. Iacopo Chiodini, Alfredo Scillitani. Role of cortisol hypersecretion in the pathogenesis of osteoporosis. NCBI. Published on 2008 June on https://pubmed.ncbi.nlm.nih.gov/18710063/. Accessed 2021 September 19.14. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037. July 2021.15. https://www.ncbi.nlm.nih.gov/books/NBK557845/. Mar 2021.
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