Biotin is also known as vitamin H, though it is actually one of the eight B vitamins that make up the B-vitamin complex. All of these convert what you eat into energy, a process that is essential for numerous bodily functions, including hair growth. A biotin deficiency can lead to thinning hair and even loss, and meeting the RDA is imperative, not only for growth, but also for the texture and strength of your strands.
Symptoms of a Deficiency
When your body does not get adequate amounts of biotin, it is unable to properly metabolize nutrients. If this deficiency continues, it can cause the cells in your follicles to become undernourished, stalling growth and eventually leading to hair loss. You may also experience skin rashes or dry, scaling skin, which can spread to your scalp and result in further thinning of your hair. Other symptoms of a biotin deficiency include a swollen and painful tongue, loss of appetite, fatigue, insomnia and depression.
Benefits of Biotin
Along with utilizing nutrients to nourish your follicle cells, as well as the others throughout your body, biotin can also strengthen your hair and nails. It can restore thin, brittle strands and help them become more resilient and therefore less likely to split and break, which can also lead to thinning hair. Biotin improves the texture of your locks as well, making them look and feel healthier. People who have alopecia, a condition that results in partial or complete hair loss, can also use this vitamin to combat thinning strands.
RDA and Sources
Many foods are good sources of biotin, such as brewer's yeast, cooked egg yolks, sardines, nuts and nut butters, mushrooms, bananas and soybeans. However, the more processed the aforementioned foods are, the less vitamin H they will contain, since processing techniques destroy biotin. You can also take this vitamin as a supplement. Male and female adults who are 19 and older need 30 mcg of biotin daily, but if you have a deficiency or your doctor believes that your thinning hair may benefit from more biotin, he may recommend up to 1,000 mcg per day. Safety has been established for up to 600 mcg a day only.
Scalp Problems and Other Considerations
Because a biotin deficiency can also result in dry and flaking skin, this can lead to a condition like seborrheic dermatitis, which may also result in temporary hair loss. While restoring your biotin levels to normal may treat this condition, you may also have to use a medicated shampoo that contains tar, selenium sulfide, pyrithione zinc or other ingredients. Your doctor can help you determine which is best. Always check with your physician before you add any supplements to your regimen, since they can interact with other medications. However, biotin is not known to cause any side effects and is considered nontoxic.
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