The reason for the hair fall is the most important information that we should know before jumping out any kind of solution. One should look for the treatments according to the condition of the hair. If your hair fall has just started or is in initial stages, then there are topical hair growth enhancers like minoxidil, finasteride, DHT blockers or supplements for hair growth.
If your body is deprived of the nutrients, then along with the other body parts, your hair will also get affected. Our hair also needs the right kind of diet or nutrition for proper hair growth and vitamins play the vital role in enhancing the hair growth. Among all the vitamins, Vitamin H i.e. Biotin plays an important role in hair growth. Biotin is necessary for the conversion of food into energy within the body and supports the cellular growth internally as well as externally.
What is Biotin?
Biotin is also known as vitamin B7 or Co-enzyme R. It is a water soluble vitamin and helps to promote the healthy skin, hair and nails. Biotin stimulates the hair growth and increases the elasticity of the hair thereby making the hair less prone to breakage. Our hair is made up proteins, mainly the keratin. These proteins forms the amino acids which results in the cellular reaction with biotin.
How Biotin does helps in hair growth?
Biotin produces the keratin in the body and further keratin helps to transfer the oxygen to the scalp cells known as dermal papillae cells. This allows the proper supply of the nutrients, oxygen and blood to the hair follicles. Biotin also carries away the CO2 from the scalp & strengthens the hair follicles. It forms the protective layer on the top of the hair strands which gives protection from the environmental damage. Biotin provides the volume and length to the hair with improved hair texture.
Symptoms and Risk Factors of Biotin Vitamin Deficiency other than Hair Loss
- Dry, scaly skin
- Swollen and painful tongue
- Depression
- Insomnia
- Fatigue
- Loss of appetite
- Dry eyes
Recommended dosage of Biotin
Biotin is water soluble and is well tolerated at even high levels. But still it is always recommended that you take any medicine or supplement after consulting the doctor. The recommended dosage of biotin for hair growth is;
| Life Stages | Age | Males (mcg/day) | Females (mcg/day) |
| Infants | 0-6 months | 5 | 5 |
| Infants | 7-12 months | 6 | 6 |
| Children | 1-3 years | 8 | 8 |
| Children | 4-8 years | 12 | 12 |
| Children | 9-13 years | 20 | 20 |
| Adolescents | 14-18 years | 25 | 25 |
| Adults | 19 years & older | 30 | 30 |
| Pregnancy | All Ages | - | 30 |
| Breast Feeding | All Ages | - | 35 |
Sources of Biotin
- Small amounts in food
- Egg yolk, liver, and yeast are the best sources
- Bacteria in the intestine make biotin
- Food processing techniques reduce biotin content, the less processed the food, the more the biotin
Biotin Rich Foods
There are many types of animal sourced food that contain biotin but plants contain the free biotin and is more readily bioavailable. It means you can get adequate amount of biotin from vegan diet is attainable. Following are the common and best biotin rich foods for hair growth;
Almonds:Almonds are power house of biotin, vitamin E and protein that helps to nourish the hair. A 1/4th cup of almonds are rich in 15-20 mcg of biotin. Almonds serves as great snacking option and you can munch them at any time.
Walnuts & Peanuts: Similar to almonds, walnuts and peanuts are the rich sources of biotin for hair growth. Along with the biotin, walnuts are rich sources of anti-oxidants, protein and minerals like potassium, zinc, iron and calcium. Peanuts are rich in protein which is essential for hair growth.
Oats:Oats are rich in biotin. Along with the biotin, they are rich in vitamin B which acts as humectants and helps to prevent dryness. It penetrates deep into the scalp and keeps the hair moisturized. It also fights the hair loss problems and promotes hair growth.
Carrots: Along with the biotin, carrots are rich in beta-carotene. It produces the natural sebum oil which keeps roots moisturized and healthy. It prevents the hair fall & boosts hair growth by increasing the cellular growth.
Eggs:Cooked eggs are great source of biotin than the raw eggs. Raw eggs contain avidin (protein), which binds to the protein and stops the absorption of biotin by the body. Eggs contain approximately 54 mcg of biotin per 100g.
Spinach: It is a rich source of biotin as well as other vitamin B and E. Spinach is rich in iron as well. Deficiency of iron causes hair loss as there is low supply of oxygen and nutrients to the hair roots and follicles which inhibits the hair growth and causes hair fall.
Other than above mentioned foods, there are number of foods that are rich in biotin such as chicken, meat, seafood, soybean, berries, mushrooms etc. These all are super foods for hair growth. They give a boost to our diet and improve the hair quality, leading to hair growth.