For most people, hair is a key part of their physical appearance, as well as one of the first things they notice about others. It's no wonder, then, that if you start to lose your hair for any reason, it can be very upsetting. Hair loss can have many causes. According to MayoClinic.com, one main cause of hair loss is poor nutrition. Certain vitamins, especially the B vitamins, help keep hair healthy and strong.
Biotin
Biotin is one of the B vitamins. As such, it is a water-soluble vitamin that can't be stored by your body but is essential for good health. The University of Maryland Medical Center explains that biotin helps your nervous system function properly, metabolizes fat and protein, and helps maintain healthy eyes, skin, liver and hair. If your biotin level is too low, you may experience hair loss, among other symptoms.
Sources
Biotin is available in many foods, but in relatively low amounts, says the Linus Pauling Institute. Foods that contain biotin include egg yolks, brewer's yeast, nuts and nut butters, soybeans, legumes and cauliflower. Biotin is also available in supplement form. Biotin is typically included in multivitamins, and can also be found in B-complex supplements and as a separate biotin-only vitamin supplement.
Deficiency
According to the Linus Pauling Institute, true biotin deficiency is rare. When it does occur, hair loss is one sign, along with a facial rash, lethargy and depression. The University of Maryland Medical Center states that adequate intake of biotin for adults ages 19 and over is 30 mcg per day. Women who are breastfeeding are advised to consume 35 mcg of biotin daily.
Supplements
If you are experiencing hair loss and are concerned about your biotin intake, consult your doctor. She can help determine whether your diet provides adequate biotin or whether you may benefit from a biotin supplement. Biotin supplements are considered extremely safe, but as with all supplements, it's important to obtain your doctor's approval before taking them. In addition, your doctor may wish to rule out other possible causes of your hair loss.
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