Biotin For Hair: Benefits And How To Take

Biotin is an essential vitamin of the B complex, also known as vitamin B7 or H, which performs various functions in the body, helping to maintain the health of the skin, hair and nervous system. So to combat hair loss and make it grow faster, a dose of 5 to 10 mg of biotin per day should be ingested.

The recommended amount of biotin can be obtained through the intake of foods rich in this vitamin such as hazelnuts, almonds and peanuts, for example, or through the intake of a biotin supplement, the latter to be guided by a doctor or nutritionist. 

This vitamin also helps to reduce dandruff, strengthen nails, improve blood circulation and promotes intestinal absorption of other B vitamins.

Biotin for hair: benefits and how to take

Benefits for hair

Some studies show that biotin helps in the metabolism of nutrients and promotes the production of keratin, an important protein that is part of the hair, skin and nails. In addition, it is believed to help keep the skin and scalp moisturized, promote the growth of stronger and more resistant strands, repairing their thickness and preventing hair loss. It also gives hair a more youthful appearance and prevents the appearance of gray hair. 

However, it is still not very clear how biotin acts on hair and skin, so further scientific studies will be necessary to verify how this vitamin acts in the body. 

When hair loss is due to genetic causes, as occurs in androgenic alopecia, the effects of biotin are apparently more limited. In addition to biotin, it is also recommended to adopt some habits that help strengthen hair strands, such as avoiding the use of caps or hats and avoiding smoking.

Learn other tips to grow hair faster. 

How biotin should be taken

The daily recommendation for biotin is 30 to 100 mcg for adults and 25 to 30 mcg between the ages of 4 and 10 years, and can be obtained through the intake of foods rich in this vitamin or a nutritional supplement. 

1. Supplement

There is no recommended dose of biotin as such, therefore it should be ingested according to the guidelines of the physician or nutritionist, since the amount of biotin in each supplement varies according to the brand. However, the only dose of biotin that has been tested orally in humans to strengthen nails and hair is 2.5 mg per day for 6 months. 

In addition to biotin supplementation, there are also shampoos that contain this vitamin and although they are not scientifically proven to help strengthen hair, it is believed that their daily use could strengthen the strands and promote hair growth.

2. Foods with biotin

Consuming foods rich in biotin such as peanuts, hazelnuts, wheat bran, chopped walnuts, boiled eggs, sliced raw mushrooms and cashews, whole wheat bread, cooked chard, among others, could also help fight hair loss and make it grow faster. 

See a table of top foods with biotin. 

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