Hair loss is a phenomenon that bothers women and men and can be caused by a variety of reasons. What is biotin?, and can it affect the strengthening of the hair root? All the answers in the article.
What is biotin?
Biotin, also called vitamin B7, is one of the B vitamins. The name biotin comes from the Greek word “bios” which means to live, and indeed biotin is important for the vital activity of the body. It is involved in a wide variety of metabolic processes in the body, and is important for the metabolism of fats, carbohydrates and proteins.
In short, the most important thing to know about biotin is that:
- Biotin is a vitamin involved in a variety of metabolic processes in the body.
- Biotin is important for the production of the proteins keratin and collagen, which affect the health of the hair.
- Biotin deficiency can cause hair loss.
What is the connection between biotin and hair health?
So just before we answer this question, we will explain about the hair, and about two proteins that are important for its health: collagen and keratin.
Keratin
Hair is a fiber made mostly of a protein called keratin. This protein has a special structure, and it gives the hair its strength. Each hair has a hair follicle – a structure located inside the skin, which is important for hair development.
Collagen
The collagen protein is a central and important protein in the structure of the skin, and it is also important for strengthening the hair root and for the proper functioning of the hair follicle, and hence also for hair development. For example, a study that tested the effect of a collagen supplement on hair found that adding collagen resulted in an increase in the rate of cell growth in the hair follicle, and an improvement in the thickness of the hair.
What is the connection of biotin to Keratin and Collagen?
As we explained earlier, biotin has a role in the metabolism of proteins. Among other things, it is important for the production of the proteins collagen and keratin, hence its role in strengthening the hair root.
Biotin deficiency can cause hair loss. In a study that tested the biotin levels among 503 women who complained of hair loss, it was found that the vast majority suffered from a deficiency or borderline levels of biotin.
How much biotin is recommended to consume daily?
The recommendation for biotin consumption is 30 mcg/day for adults.
Foods rich in biotin include egg yolk, liver, kidney, salmon, whole grains, legumes, peanuts and nuts. Biotin is also present at a low level in fruits, vegetables and dairy products. In addition, it is produced by intestinal bacteria.
How do you identify a biotin deficiency?
Signs of biotin deficiency include hair loss, brittle nails and rashes.
Biotin deficiency can be caused by a variety of reasons, for example:
- After drug treatment with different types of antibiotics (due to damage to the intestinal bacteria that produce it), or drug treatment against convulsions.
- Less absorption, for example due to intestinal diseases and gastrointestinal surgeries.
- Smoking cigarettes or prolonged use of alcohol can also lead to deficiency.
- It is interesting to note that a large consumption of adequate eggs can lead to biotin deficiency, even though the eggs themselves are rich in biotin. The reason for this lies in the protein found in eggs, which affects the absorption of biotin. This effect is canceled by cooking the egg, so the deficiency can only be caused by eating proper eggs.
Can biotin supplementation have an effect on strengthening the hair root and preventing hair loss?
An article published in 2017 conducted a systematic review of the subject, and included 18 clinical studies and case studies that examined the effect of biotin supplementation on hair. The studies mostly included babies and toddlers who suffered from congenital biotin deficiency. Most studies show an improvement in hair loss within a period of two to six months.
The dose of biotin given in the studies varied and ranged from 900 to 30,000 mcg per day. Although this is a much higher level than the recommended intake, it is a water-soluble vitamin whose excess is excreted in the urine. As of today, there is no restriction on its consumption and there are no known side effects with high consumption.