Category Archives: Specific Vitamins

Surprising Biotin Benefits

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What does biotin do and how does it benefit your body and hair? If you’re wondering about the benefits of biotin, you’ve come to the right place. Here we break down everything you need to know about this vitamin in simple terms.

What Is Biotin?

Biotin is one of the important nutrients in the group of B-vitamins. Biotin benefits for your health include stronger and healthier hair, prevention of hair loss, stronger nails and healthy skin. Sometimes called vitamin H or vitamin B7, biotin is found naturally in many foods and it is also available as a supplement.

What Does Biotin Do?

biotin vitamins for hairBiotin is involved in many important body functions. An adequate amount of biotin benefits the hair, the bones and the health of the skin, the eyes and the liver. Like many B-vitamins, biotin is also important for the nervous system. It is involved in the metabolism of fats, carbohydrates and amino acids (protein) and in the body’s energy production.
Some studies have found biotin supplements helpful for strengthening brittle and weak fingernails. One of the most discussed benefits of biotin is its ability to make the hair stronger and healthier. In fact, it is considered one of the very best vitamins for hair loss.

Biotin Benefits for Your Hair

Biotin benefits the hair in many ways and it does this by helping the production of keratin. This protein is responsible for giving the hair its structure and rigidity. Biotin is especially useful if your hair is weak, fine or dry. It can help to improve the quality of your hair, to reduce the amount of split ends, and to make sure the hair does not break easily. It can also be helpful against hair loss.

Dry and weak hair and nails can be early signs of biotin deficiency. A serious biotin deficiency can eventually cause hair loss. Making sure you get enough biotin in your diet or from supplements can be one way to prevent baldness and hair loss. Biotin supplements may also be useful for those who already suffer from hair loss as they can help the growth of new, healthy hair. Biotin side effects are very rare because it’s a substance your body naturally produces.

Biotin is used in many supplements and hair care products to prevent the hair from drying, to increase elasticity (which helps to prevent the hair from breaking) and to make the hair appear thicker and fuller. As well as taking biotin in supplement form and making sure your diet contains enough biotin-rich foods, you can experiment with some of the many biotin hair growth shampoos and other hair care products on the market.

How to Get Enough Biotin

Your body cannot store this water soluble vitamin, so you will need to get it from your diet. Biotin is found in a range of foods, including the following:

  • Liver
  • Salmon
  • Sardines
  • Nutritional yeast
  • Brewer’s yeast
  • Egg yolks
  • Nuts
  • Mushrooms
  • Carrots
  • Cauliflower
  • Legumes
  • Bananas

Biotin deficiency is not very common in healthy people with a normal, balanced diet. However, taking vitamin supplements can be a good idea if you want to enjoy certain biotin benefits for your health, including stronger, healthier hair. Be sure to check out our article on how much biotin is safe to take if you’re considering a higher dosage.

Recommended Biotin Supplements:

I am often asked which are the best biotin supplements. Although they may seem equal on the surface, they are actually very different. Vitamin manufacturers use different sources and formulations and some really are better than others. Here are a few standouts that I often recommend:

1. Nature’s Bounty, Super Potency Biotin 5000 mcg

I like Nature’s Bounty first and foremost for its formulation. The quality is consistently good, they use reputable suppliers, and have excellent quality control standards that are overseen by scientists. As an added bonus, the softgels are very easy to swallow.

2. Solgar Biotin Vegetable Capsules, 5000mcg

Solgar is considered one of the best brands in the vitamin world and only costs slightly more than generic brands. Vegetable capsules are a very pure way of delivering vitamins. This formula is free of preservatives, colors, sweeteners, wheat, gluten, and soy.

3. NOW Foods Biotin 5000mcg

NOW is a popular brand for a reason: they make a decent product at a good price. NOW Biotin doesn’t disappoint. These vegetable capsules contain a very effective yet safe dose of biotin and are suitable for vegetarians.This one gets quick results and the brand is trustworthy.

Also be sure to check out my separate biotin reviews page.

Protein for Hair Growth

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Is there a connection between protein and hair growth? Can you take protein for hair loss? Does taking whey protein cause hair loss? If you’ve ever attempted to research protein and hair loss, you might be frustrated by all the conflicting information out there. Maria Turner clears up some common protein hair loss confusion.

Can a protein deficiency lead to hair loss? Should you take protein for hair growth?

Technically, it can. However, the deficiency would have to be so severe that other more serious problems would also develop. If you are experiencing hair loss for the first time but are otherwise healthy, chances are a protein deficiency alone is not the cause. Deficiencies aside, lower levels of protein can make hair dry and brittle, which is the main reason some people look to protein for hair growth.

Most people living in the developed world with a functioning digestive system and normal eating habits have no problem getting a reasonable amount of protein in their diet. If you are losing hair, it most likely is not form a lack of protein; therefore taking protein for hair loss is unlikely to reverse the problem, although it can help strengthen dry or brittle hair.

People who are at risk for a true protein deficiency are those with certain medical conditions such as cystic fibrosis and colitis. Anorexia can also cause a lack of protein. In such cases, the lack of protein can indeed cause hair loss and medical treatment is necessary. A severe protein deficiency can cause much more serious problems than hair loss. If you suspect you aren’t getting enough protein in your diet, ask your doctor for a blood test and see what he or she recommends.

Many people who take vitamins and protein for hair growth find that their hair is stronger, more resilient, and less prone to breakage. That’s because hair itself is made up of proteins. Topical protein treatment for hair can also temporarily strengthen your locks and help protect against the type of hair loss that comes from physical damage such as heat styling and tight pony tails.

Is there a connection between protein shakes and hair loss?

In a word, yes. Regular consumption of certain types of protein shakes can cause hair loss. Many of the non-organic protein shakes have growth hormones in them. These hormones stimulate the production of DHT, which in turn leads to hair loss. It’s particularly problematic for men. However, it’s important to note that only frequent use of high quantities of these protein shakes is problematic.

This does not mean you need to give up protein shakes entirely. Instead, look for shakes that are labeled as organic, free of growth hormones, and without branch amino acids.

The great irony here, of course, is the fact that many men turn to protein shakes in the first place because they want to improve their appearance, not realizing that the tradeoff is losing their hair.

In a recent article in Perth Now, Western Australian hair transplant surgeon Jennifer Martinick places the blame for some hair loss squarely on protein shakes. “They are 20 or 30-something, go to the gym, some even have Botox, take protein shakes to build up muscle but don’t realise it can contribute to baldness.”

The key word here, of course, is “contribute”. If you have a full head of hair, consuming whey protein shakes is not going to cause you to suddenly wake up bald. Whey protein hair loss won’t happen to everyone. If you already have a genetic predisposition to male pattern baldness, it can make it worse. Otherwise there is little reason to worry about whey protein and hair loss.

Of course, if you have recently started protein supplements and are noticing more hair fall than usual, it’s a good idea to stop.

The Bottom Line on Protein for Hair Growth

Too much or too little protein can be problematic not only for your hair but your overall health as well. Consuming a well-rounded diet rich in sources of protein such as meat, nuts, eggs, and yogurt is a great idea for healthy hair and a healthy body. If your diet is severely lacking in protein, supplementing can help, but overdoing it can have the opposite effect. If you have any doubts about your protein levels, a quick blood test from your doctor is all it takes to find out for sure.