Are the effects of Biotin Oil an old wives tale? Here’s everything you need to know!
If you’re out of the loop, biotin is part of the vitamin B family. Your body uses biotin for energy and is believed to help hair, skin, and nail health. However, the research is still inconclusive on how much help biotin provides.
Research has shown that biotin improves your body's keratin infrastructure. Keratin is an essential protein that makes up your hair, skin, and nails. Keratin is even found in the scales, hooves, and horns of many different animals. Beyond that, researchers are still researching how biotin plays a role in hair health.
You've probably heard a friend or family member swear by biotin. In fact, many individuals claim this supplement has helped their hair grow. Unfortunately, it may not be the biotin alone.
Studies have shown inconclusive evidence that biotin affects hair growth. One study found that the additives found in biotin supplements might be impacting hair growth. This means the positive results found from these supplements can't be attributed to biotin alone.
Biotin is thought to affect much more than hair, skin, and nails.. Biotin may be linked to:
Not to mention, the foods that contain biotin are typically healthy and nutritious. Research is still being conducted, but biotin seems to be a great vitamin.
Biotin deficiency isn't common, so there isn't an official recommended daily dose. That being said, experts recommend anyone over age ten should get between 30 and 100 mcg per day. Fortunately, you're probably already getting enough biotin from your diet.
You can find excellent sources of biotin in a variety of different foods. Egg yolks, oats, nuts, and even bananas all contain biotin. Here's a quick list of biotin-rich foods:
As you can see, there are multiple options for all diets. By adding a few of these ingredients to your daily diet, you can increase your biotin intake by a decent amount.
Biotin supplements are another option for those seeking to increase their biotin intake. You can find supplements over the counter at most drug stores. These products come in capsules and tablets.
There isn't a daily recommended dosage of biotin. Most individuals can take supplements without harmful side effects. However, some people have reported nausea, cramping, and diarrhea.
Be sure to speak with your doctor before taking any supplements and follow all the necessary guidelines.
Adding biotin-rich foods to your diet won't typically cause complications. However, everyone reacts differently to supplements and vitamins. That's why it's crucial to be aware of the risks.
It's unlikely to overdose on biotin as it's water-soluble. However, if you experience any kind of rash or health complications, speak with your doctor immediately. From there, you and your doctor can find a solution that works for you and your health.
Biotin takes upwards of three to six months to start showing results. But, some studies have found results in as little as 90 days! For the best results, be sure to take biotin consistently. If you're adding biotin-rich foods to your diet, eat them daily.
The jury is still out on how effective biotin oil really is. However, it has been linked to increased hair, skin, and nail health. The easiest way to increase your biotin levels might be through your diet. As always, speak with your doctor before making any decisions or changes.
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