Biotin: The Secret to Healthy Hair or Just Hype?
What is Biotin and Does It Have Side Effects?
Biotin, also known as vitamin H or vitamin B7, is an essential water-soluble vitamin for the body. It is found naturally in many foods such as eggs, salmon, sweet potatoes, almonds and milk. Biotin aids in the metabolism of proteins, fats and carbohydrates, and plays an important role in hair and scalp health by promoting the production of keratin, a major component of hair.
Biotin Benefits: Effective or Just a Myth?
Biotin is generally considered safe when used in recommended doses. While excess biotin is not harmful, there is a risk of side effects such as rashes, itching, swelling or difficulty breathing due to allergies. If you experience these symptoms, you should stop using the product and seek help from a doctor.
How to Use Biotin Effectively
The body only needs a small amount of biotin, about 30-100 micrograms per day, to maintain healthy hair. Most healthy people can get enough biotin from a balanced diet. Only when the body is deficient in biotin, with signs such as thinning hair and brittle nails, can biotin supplementation be helpful. However, biotin deficiency is very rare. Pregnant and breastfeeding women have higher biotin requirements, about 35 micrograms per day.
Biotin and Damaged Hair: Fact or Myth?
According to experts, biotin cannot completely cure damaged hair problems such as hair loss, weak hair or frizz. Biotin supplements can help maintain healthy hair by stimulating keratin production and protecting hair from aging such as premature graying or breakage. However, biotin supplements cannot replace comprehensive hair care.
What to Supplement Aside from Biotin to Prevent Hair Loss
Before supplementing with biotin, it is important to determine the cause of your hair loss. If it is due to a nutritional deficiency, you should consider supplementing with other vitamins and minerals such as:
– Iron: Iron and ferritin (storage iron) deficiencies are common causes of hair loss.
– Vitamin B12: Supports the production of healthy red blood cells, which deliver oxygen to tissues, including hair, and are necessary for a normal hair growth cycle.
- Protein (amino acids): Hair is primarily made of protein, so getting enough amino acids is important. Protein deficiency is more common than biotin deficiency in the diet.
#Conclusion
Biotin can be an important part of your hair care regimen, but don’t expect it to solve all your hair problems. To achieve healthy hair and avoid hair loss, it is necessary to combine a balanced diet with comprehensive hair care elements.
