Biotin for hair - why is it important?

How much biotin should you have?

Biotin is found in several different foods. Therefore, it is estimated that many people meet their basic needs through their diet if they eat a varied diet. Perhaps you then think: "Do I need to take a dietary supplement that contains extra biotin?" The short answer is 'no', but that doesn't mean you shouldn't. When the body has absorbed all the biotin it needs, it excretes the rest. About 100 mcg of biotin per day is recommended for a normal person. Many nutritional supplements go all the way up to 5000 mcg of biotin, which means that you will at least get enough biotin absorbed.

How long does it take for biotin to work?

If you start taking food supplements containing biotin, don't expect it to be a quick fix. The hair growth cycle varies from person to person and depending on whether you really lack biotin it may take several months before you can see/feel a difference.

If you are unhappy with your hair, you often want it to change for the better NOW and yesterday would have been preferable! We completely agree, but the truth is that you have to arm yourself with patience. We recommend that you take our hair vitamins for 3 months before you can see results. Here it can often be a good idea to take before/after pictures so that you can see the difference more easily. According to a study, users in a double blind-sided study could only see visible results after 90 days. Therefore, it is a good idea to have patience and use before/after pictures to follow your process continuously.

It must be remembered that the vitamins do not go in and speed up the hair growth process, but instead maintain normal hair and normal hair growth. Therefore, your hair growth will still be within the normal 1-2 cm per month. On the other hand, you will often be able to experience a great effect because the hair strands will become "normally" strong and therefore you will not lose as much hair as usual. It is often this that can produce a significant effect quickly for some.

Other vitamins and minerals you can combine with biotin

If you dream of having beautiful hair, luckily there are also a lot of other vitamins and minerals you can combine to maintain healthy normal hair. Some of the ingredients you can consider combining with are:

• Silica (from bamboo extract)
• D vitamin
• Vitamin C
• Folic acid
• Zinc

Zinc in particular is also recognised for its effect on maintaining normal hair through the EU Claims Act. Therefore, this mineral is also a good idea to combine with biotin.

We have made a large guide to which vitamins and minerals you should pay attention to in order to support normal hair. Read the guide here.

We have developed a food supplement that uses these ingredients in combination with biotin to give you the best conditions for maintaining normal hair. You can find the dietary supplement here.

Foods rich in biotin

Including biotin-rich foods in your diet can help maintain healthy hair, skin and nails. Here are some foods that are rich in biotin, along with their biotin content per 100 grams:

Egg yolks:

• Biotin content: approximately 53 micrograms
• Egg yolks are an excellent source of biotin and can easily be incorporated into the diet through various dishes.

Liver (beef liver):

• Biotin content: approx. 100 micrograms
• Liver is extremely nutritious and contains high levels of biotin.

Avocado:

• Biotin content: approx. 4-6 micrograms
• Avocados are not only rich in healthy fats, but also a good source of biotin.

Salmon:

• Biotin content: approx. 5 micrograms
• Salmon is rich in omega-3 fatty acids and biotin, making it an excellent food for hair and skin health.

Nuts (almonds, walnuts):

• Biotin content: approx. 4-6 micrograms
• Nuts like almonds and walnuts are convenient snacks that also contribute biotin.

Sweet potatoes:

• Biotin content: approx. 2.4 micrograms
• Sweet potatoes are rich in vitamins and minerals, including biotin.

Spinach:

• Biotin content: approx. 6 micrograms
• Spinach is rich in many vitamins and minerals, including biotin, and is a versatile vegetable that can be used in many dishes.

Blackcurrant:

• Biotin content: approx. 2.5 micrograms
• Blackcurrants are a tasty source of biotin and can be added to yoghurt, smoothies or eaten on their own.

Sunflower seeds:

• Biotin content: approx. 7 micrograms
• Sunflower seeds are an easy addition to salads and snacks and are rich in biotin.

Mushrooms:

• Biotin content: approx. 16 micrograms
• Mushrooms such as mushrooms are rich in biotin and can easily be added to a variety of dishes.

Dietary supplement for the hair with 5000 mcg biotin

Can biotin deficiency lead to hair loss?

As mentioned earlier in the blog post, biotin is important for the body to maintain several different functions normally. If you therefore lack biotin and the body cannot absorb nutrients normally, you can in some cases feel a lack of energy and fatigue. Likewise, biotin deficiency can also mean that the body cannot maintain normal maintenance of the hair. However, this can have many causes.

Scientific evidence on biotin and hair loss

Studies in humans

A study published in the Journal of Clinical and Aesthetic Dermatology found that biotin supplementation improved hair growth in women with thinning hair. Participants suffering from diffuse hair loss experienced an improvement in both hair growth and thickness after a period of daily biotin supplementation.

Source: Journal of Clinical and Aesthetic Dermatology

The function of biotin

Biotin acts as a co-factor for enzymes involved in fatty acid synthesis and amino acid metabolism, which are essential processes for hair growth and health. A deficiency of biotin can lead to disruptions in these processes, resulting in hair loss and an overall deterioration in hair quality.

Clinical Observations

Several case studies have documented improvements in hair growth and hair quality when treated with biotin supplementation in individuals with clinically confirmed biotin deficiency. For example, one study shows that patients with hair loss and low blood biotin concentration experienced a significant improvement after biotin supplementation.

Other research

According to a study published in Skin Appendage Disorders, it was observed that 38% of women complaining of hair loss had a low biotin concentration. After biotin supplementation, these women experienced improved hair growth and reduced hair loss.

Source: Skin Appendage Disorders

Conclusion

Although biotin deficiency is rare in healthy individuals, biotin supplementation can be beneficial for those with genetic predisposition or nutritional deficiencies. Regular biotin intake can support normal hair growth and improve overall hair quality.

Who is at risk of experiencing biotin deficiency?

Biotin deficiency is rare, but certain groups are more at risk. Pregnant and breastfeeding women may experience biotin deficiency due to increased nutrient requirements. People with genetic disorders, such as biotinidase deficiency, that affect biotin absorption or metabolism are also at risk. People taking certain medications, such as antibiotics and anti-epileptic drugs, may experience biotin deficiency as these can interfere with biotin absorption or synthesis. Long-term alcohol consumption and highly restrictive diets can also lead to biotin deficiency.

Symptoms of biotin deficiency

• Hair loss or thinning hair
• Brittle nails
• Skin rashes, especially around the eyes, nose and mouth
• Fatigue and depression
• Neurological symptoms, such as numbness and tingling in the limbs

It's important to consult a doctor if you experience symptoms of biotin deficiency. Supplements and a varied diet rich in biotin can help maintain adequate biotin levels.

Are there any side effects of taking biotin for hair?

Although there are plenty of benefits to using biotin for hair, even the best biotin supplements can have side effects. According to the Danish Health Authority, there are no signs that biotin is toxic even if you get a high dose. Biotin is water-soluble, which means that the body itself excretes the biotin it does not need. In rare cases, some may experience stomach irritation when consuming high amounts of biotin. However, there is no upper limit to how much biotin may be in food supplements.

If you experience side effects when using food supplements with biotin, like any other food supplement or medicine, you must consult your doctor before use.

Could there be other reasons for dull and tired hair and skin?

Since you usually get your basic need for biotin through your diet, there can be many other reasons why your hair and skin look a little sad/tired or that you even experience hair loss.

First of all, it can be due to hormonal imbalances or changes in your body. For example, if you are pregnant, breastfeeding or in menopause, it is very normal for your hair and/or skin to change. This is often expressed by your hair becoming thinner and your skin becoming more dull, impure and sad.

It may also be because you have an unhealthy lifestyle. Do you remember to eat healthy and varied and do you do the recommended amount of exercise? If you cannot answer yes to both things, it can in some cases leave a mark on your body and have negative consequences for your health now or later in your life.

In addition to being healthy physically, it is also important to take care of your mental health. Stress over a long period of time can also leave a mark on your body and push you into some kind of imbalance, so that the body does not function normally.

In short, it is therefore important that you remember to eat healthy, exercise and live a less stressful life. A biotin supplement can therefore not only solve the problem, but simply supplement it. If you experience hair loss, but cannot recognize the aforementioned and are about to panic, you can read about other causes of hair loss in the blog post Causes of hair loss and how to avoid it.

Is it possible to see results from biotin hair care in a short period of time?

Yes, it is possible to see results from biotin hair care in a short period of time. Biotin is known for maintaining normal hair, so it can quickly lead to visible improvements. After a few weeks of regular biotin hair care, hair can become shinier, stronger and more resistant to damage. However, how quickly the results become visible can vary from person to person, as it depends on one's individual hair type and condition. It is often said that it takes between 3-6 months for you to be able to experience a real effect of biotin for your hair. It is important to emphasize that biotin is not a magic solution and that it takes time and persistence to achieve long-lasting and healthy results.

Should I take biotin every day for best results?

Biotin is an important vitamin B when it comes to normal hair and nails. However, how much biotin you should take depends on your individual situation. In general, it is best to take the recommended dose of 30 micrograms per day, which is included in a regular multivitamin. If you experience hair loss or weak nails, you may want to consider increasing the dosage, but it is always best to talk to your doctor or a professional first. Also remember that hair health is affected by many factors, such as diet, exercise and stress. Ensuring a balanced lifestyle and a healthy diet is also important to achieve the best result.

Links

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3509882/*

Product recommendations

Not sure which biotin products to use? Here we give you some good specific product recommendations for products with biotin

Best biotin supplements for hair

There are many biotin supplements on the market and it can often be a jungle as to which ones are the best and which ones are not. There are both disadvantages and advantages of the different ones to consider. We have faced the same problem, which is exactly why we chose to develop our hair vitamins. The formula has been developed over several years, and today we dare to say that we are among the best on the market. The formula behind it is unique and stands out from the competition with its customised content.

Its high content of biotin and zinc helps to maintain the hair. It also contains bamboo extract, which is a source of silica, as well as many other vitamins such as Vitamin B6, Vitamin B12, Vitamin C and many more that have supportive functions for the body. The supplement contains 5000 mcg Biotin, so you get plenty of biotin. They are also vegan and free from gluten, lactose, gelatine and lactose. They are recommended by hairdressers and you get a unique 30-day satisfaction guarantee, so you can try them out risk-free. More than 10,000 women swear by these hair vitamins, so why shouldn't you be next?

Hair mask with biotin

If you can't get enough biotin, you can supplement with a delicious hair mask that contains both biotin, but also other delicious ingredients like hydrolysed keratin and wheat protein. In addition, it also contains Capilia Longa, which helps prevent hair loss. So you get a really good hair mask with lots of care, strength and moisture. It's free from both sulphate and silicone and perfect for those with thin and fine hair.

Hair serum for hair growth

If you're looking for a powerful hair growth serum, you should consider giving our Grow and Glow hair serum a try. It's a powerful serum with plenty of growth-promoting ingredients such as Capilia Longa and Amaranthus Candstus Seed Extract, which have a proven effect on hair. In addition, the serum contains a combination of several active ingredients that give the scalp a gentle exfoliation that maintains the scalp microflora. This reduces the tendency for oily hair and scalp. It can be sprayed on both wet and dry hair, while you can also use it topically where you experience hair loss or want to promote hair growth.