Nutrients and minerals are essential for the proper functioning of our body. But it seems like for skin care, no other vitamin complex is as important as B complex. Biotin is one of these vitamins.
If you want healthy skin and thick, healthy hair, no doubt you will need to spend time and money taking care of them.
From great face cleansers to shampoos and hair serums, there are so many things that would help you in the pursuit of healthy skin and hair. But what about nutrition?
Biotin is one of those names that come up as the “wonder tablet” and promises to fix both hair and skin issues. But is it too good to be true?
Can biotin really help people who are struggling with thinning and falling hair? Does biotin help in making the skin healthier? Let’s find out.
What is Biotin?
Biotin is the common name for vitamin B7. There are so many types of vitamin B, including Vitamin B3, a type of which is called Niacinamide. You can find the name “niacinamide” in almost all skin care products these days.
So biotin is vitamin B7. But what does it do? Exactly what any type of vitamin is supposed to do; help the enzymes and cells in various processes.
Biotin is crucial in converting fats, proteins, and carbohydrates into energy. But biotin has also created some hype as it is said to be very beneficial for people with unhealthy skin and thinning hair.
Benefits of Biotin for Hair
Let’s look at all the benefits that biotin is said to provide for people with thinning hair. Hair thinning can be extremely stressful and even if biotin helps a little, it would be worth it.
Research has shown the importance of biotin for healthy hair. Rats with a deficiency in biotin developed alopecia, dermatitis, etc according to this research.
Biotin taken orally as well as shampoos with biotin infused have shown that they do improve hair fall and hair thinning. The effects of biotin were most pronounced when the reason for hair thinning was deficiency.
A study by Ralph M Trüeb in 2016 showed that a deficiency in biotin can lead to hair loss. But now we come to the complex part of the equation.
Lack of Evidence
The equation of biotin preventing hair loss and hair thinning is not so simple; it isn’t “More biotin = No hair thinning and hair loss.” Hair loss and thinning are rarely that simple.
People who are suffering from hair loss due to natural reasons, which include the genetic predisposition to balding might find no effect of biotin.
Hair thinning due to other conditions can also be unaffected by biotin supplements. But since biotin is water soluble and has minor side effects, it can be taken after consulting your physician.
Anecdotal Evidence
Biotin has helped with my hair thinning. Although I did not do a controlled experiment to determine the effects of this vitamin, I felt there was a positive effect of biotin in hair thinning.
One of my friends was also suffering from extreme hair thinning and after taking biotin for three months, his hair is perfectly intact.
Benefits of Biotin for Skin
Biotin is beneficial for the skin as it directly supports the process of making the skin healthier. Biotin does not affect your complexion or make your skin flawless; it is not a “miracle material.”
But people who are suffering from poor skin health and might be having biotin deficiency would definitely benefit from taking it.
Do note that while biotin is water soluble (and excess of it is drained away from your urine) it can interfere with your vitamin B5 levels. This, in turn, can cause breakouts and acne.
If you notice any breakouts while having biotin, it is better to stop it and consult your doctor.
Apart from skin and hair, biotin is also very helpful in making nails healthier. But all of this only matters if you are lacking biotin in the first place. So are you biotin deficient?
Biotin Deficiency Could be More Common in India
The West has sufficient biotin but does the same apply to Indian people? Let’s look at the recommended amount of biotin in micrograms:
- Children aged 1 to 13 years – 8 mcg to 20 mcg
- Teens aged 14 to 18 years – 25 mcg
- Adults aged 19+ years – 30 mcg
- Breastfeeding women – 35 mcg
The problem here is that biotin is mostly found in meat, fish, eggs, and organ meats. A lot of people in India are vegetarian and many of the non-vegetarian people abstain from meat and organ meats.
There is some biotin in seeds, nuts, and vegetables like spinach, sweet potato, and broccoli, it would not be surprising to find that many adults might be deficient in biotin due to poor diet.
So the best thing would be to consult your doctor, get your B7 levels checked, and take supplements if needed. Take care of your skin.
