Hair, Skin & Nails 3 MIN READ 1072 VIEWS February 4, 2021

Benefits Of Biotin For Hair

Written By Jyoti Jaswal

Biotin or B7 is the essential vitamin that helps the body to get nutrients and energy from proteins, carbohydrates, and fats. Intestinal bacteria in your body produce enough biotin. If you are not including enough biotin for hair growth in your diet, you can experience scaly red rash or hair loss. However, biotin deficiency is rare. In most of the cases, you can easily get biotin for hair loss from diet and reap health benefits. 

Biotin Benefits For Hair 

Most of the foods contain a small amount of biotin such as nuts, egg yolks, whole wheat, and legumes. Biotin is also called vitamin h for hair and skin. Most people can get the biotin for hair health from eating a healthy diet, but some studies show that getting more biotin can promote healthy skin, nails, and hair, regulate blood sugar, and help pregnant moms have a healthy baby. 

When taking the best biotin for hair growth, it stimulates production of keratin in hair and can improve the follicle growth rate. It isn’t stored for longer in the body and most of it comes from the biotin foods or best biotin tablets you consume. 

Daily Recommended Biotin Intake 

Biotin deficiency is very rare. Anyone over the age above 10 or older should get between 30 mcg and 100 mcg in a day. For benefits of biotin for hair, infants and children should get: 

  • From birth to 3 years should take 10 to 20 mcg
  • From 4 to 6 years consume take 25 mcg
  • From 7 to 10 years consume 30 mcg

Pregnant or breastfeeding women may need biotin higher levels.

When taking biotin tablets for hair growth talk to your doctor about the correct daily dose. They can help you with the safe dosage to help you with the maximum benefits. 

You can meet your recommended biotin dose through diet or by taking a  biotin supplement for hair. 

Some Of The Best Biotin-Rich Foods To Include In Your Diet 

To increase your biotin intake add more biotin rich foods to your diet including egg yolk, organ meats, such as kidney or liver, nuts like peanuts, almonds and walnuts, whole grains, cauliflower, bananas, mushrooms, soybeans and other legumes, 

Opt for minimally processed or raw dishes. The biotin amount can vary from food to food, so make sure to read the nutritional information properly. 

Biotin Supplements 

Most people can consume and achieve biotin tablets benefits without any adverse side effects, but minor biotin tablets side effects are possible like:  

  • Diarrhea
  • Nausea
  • Cramping

Talk to your doctor about the potential risks and benefits, and the proper dosage for even the best biotin supplement. You should properly follow the dosage information on the label or as instructed by the doctor to get biotin tablets benefits. 

Other Benefits Of Biotin

Apart from hair growth, other biotin tablets uses or biotin benefits are healthy metabolism, reduces inflammation, lowers blood sugar, improves cognitive function and increases good HDL cholesterol. 


If you’re experiencing hair loss or hair thinning, biotin capsules for hair can help in regrowth. According to some research, consumption of biotin tablets for hair can improve your hair quality, such as shine and thickness.

You can easily get the biotin you need from the diet, so get tested first to know the best option for you. Make sure to follow the dosage guidelines that your doctor provides.

If you experience any unusual symptoms while consuming a biotin supplement, discontinue the use and consult your doctor.

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