Good Lifestyle

Popular hair supplements such as biotin are often presented for their ability to stimulate hair health. The promoters say that vitamin B helps thicken locks and make screams longer and stronger. But do we all really need a biotin complement for a better eruption?

Below, we plunged into the search on the biotin for the hair, explaining how vitamin works in the body, where it is in food and if science says it's sure for you to complete B7 without disabilities.

What is biotin?

Biotin, or B7, is one of the eightB vitamins who play a vital role in the body.

"Biotin helps the body to convert usable energy food," saidSass de Cynthia, RDN, CSSD, a performance nutritionist based on Los Angeles. "It is necessary for the metabolism of carbohydrates, proteins and greases; for fetal development; and produce healthy hair, skin and nerves."

How does biotin affect exactly the hair?

While the mechanism is not completely understood, it is known that biotin plays a role in the structure of keratin, an important protein that is present in hair and nails, saysWendy Bazilian, DRPH, RDN, Nutritionist and author ofEat clean, stay skinny Series. Since biotin deficiencies are rare, research supports the use of B7 supplements as the treatment of hair loss is limited.

Can biotin be found in food?

Good news: Biotin is in good food for you that you probably eat already.

"Sunflower seeds, sweet potatoes, almonds, spinach,lawyerAnd the broccoli provides all biotin, "says Sass.

According toNational Health Institutes (NIH)The beef liver is among the foods rich in biotin around. Because there is a good chance with beef liver is not your source of protein, know this:

"Eggs, salmon and tuna are also good sources of vitamin," says Sass.

As to whether you can do too much on food biotin, it is very unlikely. There areno proof An excess of biotin can have toxic effects on humans.

What does the research on the taking of biotin supplements for better hair?

Most research around biotin are case studies that were only individuals or small samples, so the evidence remains limited.

"Whether supplementing nutrient hair, the hair is not completely clear from the point of view of research, but many" anecdotal "evidence exists and that people swear," says Bazilian. "Of course, anecdotal evidence is not scientific evidence, but it can be convincing nevertheless."

A population that often swears by biotin supplementation is women who have suffered a postpartum hair loss. Bazilien tellsEat this, not that! that many of its customers have reported an improvement in hair regrowth by adding daily biotin supplements andcollagen peptides To their routine after losing hair after pregnancy.

Just remember: hair loss can be multifactor. The use of antibiotics and gastrointestinal conditions, for example, can lead to low serum levels of B7.

"In short, hair loss can be a symptom of another root problem to be treated and the quantity of biotin, or any other supplement, must be based on these underlying issues," says Sass.

RELATED:Your guide on the anti-inflammatory regime This heals your intestine, slows the signs of aging and helps you lose weight.

Should everyone take supplements for better hair?

While we all want longer and stronger locks, there is no real reason for your biotin intake if you do not suffer from a B7 deficiency. According to a magazine 2017 published inDisorders of the skin appendix, "There is a lack of sufficient evidence for [biotin] supplementation in healthy people."

Bazilian accepts.

"I do not know that there is something to gain [of biotin supplementation] if you are not displaying areas of potential insufficiency," she says. "Since the search is limited even when there is hair loss, it may be a waste of money to wait or hope [results] that are not necessary."

In addition, biotin is a water-soluble vitamin, which means that the body excretes any quantity that exceeds its needs in the urine.

In the end: If you take biotin supplements without an active deficiency of vitamin B, there can be no guarantee that your hair will improve significantly.

Side gaps, how many biotin should I eat daily?

Adequate admission (AI) for biotin is 30 micrograms a day for women and (non-breastfeeding) over 19 years old.

"The AI ​​is the supposed level ensure nutritional adequacy," says Sass.

Currently, there is no higher level of tolerable (or UL) intake for biotin because there is no evidence that a high contribution can have adverse health effects. That said, Sass recommends those who treat with a stick of hair loss with aextra chargewhich contains between 500 micrograms and 1 milligram of biotin. She also insists on always keeping the general condition of health in mind.

"My recommendations are very individualized," she says. "I recommend doses depending on what's going on with my client. »

A word of warning: Biotin supplementation can interfere with some laboratory results, says the Food and Drug Administration (FDA). According to a report published by the 2017FDABiotin can bind with specific proteins that are often evaluated to test health conditions such as cardiovascular disease. The result can be falsely high levels or decreased significant biomarkers that can, in turn, lead to erroneous diagnoses. Always report the supplements you take before getting laboratory tests performed.

How do you choose the right hair supplement?

If you are dealing with a biotin deficiency, look for a brand that follows GMP or good manufacturing practices (which will be affixed to the label) when choosing a supplement, recommends Bazilian. It should also be a tested third party. Bazilian is a fan of biotin supplements made byNow Foods, While Sass loves those ofLife in the country.

If you are not facing hair loss or biotin deficiency, simply aim to consume an adequate amount of integer vitamin. And as with any changes you bring to your diet, closely follow how you feel for a few days to ensure no unwanted side effects appear.

"It's unlikely, but we should all follow the way we do with new additions to our routines," says Bazilian.

Bottom Line: There is a good chance that you will not wake you look like Rapunzel overnight if you start taking the biotin. It's not really necessary unless you have a disability, but there is no proof that it will cause any damage if you decide to take a supplement. If you are curious, try for yourself. There is no guarantee that it will work, but it can not hurt if you are interested in trying biotine for hair growth.