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    Why should vitamins and Biotin be a part of our diet when we want a beautiful skin and hair

    Feb 12, 2021

    Vitamins and Biotin for Healthy Hair and Skin

    Vitamins are complex organic substances that are essential for normal metabolic functions. Though they are required in minute quantities, their lack causes deficiency diseases.

    Vitamins are classified into two groups
    • Fat-soluble vitamins are stored in fatty tissues of the body. They are four in numbers: vitamin A, vitamin D, vitamin E, and vitamin K.

    Water-soluble vitamins include vitamin C, and vitamin B complex (Thiamine, Niacin, Pantothenic acid, biotin, folic acid, cobalamin) [1]. As they are soluble in water, our bodies can’t store them. We have to take them through our diet.
    Biotin belongs to the Vitamin B family. It is also known as “Vitamin B7” or “vitamin H.” H represents for “haat and haut” which means “hair and skin.” 
    Biotin serves as a coenzyme for carboxylases [2] that assist various metabolic reactions involving the transfer of carbon dioxide [3]. Biotin regulates blood sugar levels, promotes healthy hair, skin, and nails, and is also important during pregnancy.
    There is strong evidence of biotin’s benefit as a treatment in biotin deficiency [4]. Biotin deficiency includes hair loss, skin rashes, conjunctivitis, depression, and lethargy [5].
    Recommended daily allowance (RDA) of biotin:

    There is no established daily allowance for biotin. However, the Food and Nutrition Board of the Institute of Medicine recommends 30-100 mcg per day of biotin for adults [7]. But the demand increases during pregnancy [8]. 

    Sources of vitamin and biotin

    Biotin is present in egg yolk, unpolished rice, nuts (almonds, peanuts, and walnuts), oat flakes, milk and milk products, spinach, animal liver, soybeans, mushroom, cauliflower, bananas, and mushrooms.

    You can take biotin and vitamin supplements, but it is always the best idea to take a well-balanced diet. Nutrition is a crucial factor in maintaining immune homeostasis. The deficiency of one or more micronutrients may impair one’s immune responses [9].

    Why is Biotin very essential for health and beautiful skin and hair?

    Biotin for healthy hair:

    Biotin is very popular for its tendency to make hair and skin healthier. Keratin is a basic protein that makes up hair, skin, and nails. It is important for keratin infrastructure. 
    Biotin can lead to significant hair growth and also low shedding of hair [10, 11] so, Many hair products that claim to make healthier, contains biotin. 
    Hair loss is a multi-factorial origin; which involves genetics, some underlying disease, and nutritional deficiencies. Although no major toxicities of excess biotin have been reported, there is limited data on the actual benefits of biotin on hair and nail growth [12].
    Biotin for healthy skin: 

    People with biotin deficiency, experience skin problems such as rash[6]. it is also important for fatty acid and energy production[4] that helps to nourish the skin. However, more studies are required to establish an evidence-base use of biotin for healthy skin. 
    Some other benefits:

    Some other benefits of biotin are
    • Improves nail’s health
    • Promotes fetal and child development
    • Help to protect the brain, and improve memory. 
    • Stabilize blood sugar
    • Enhance energy and mood
    • Support thyroid function
    • Helps in lowering cholesterol levels
    Vitamins and biotin are essential for overall body health. They should be a part of a diet to help grow our body properly.
    1- Council, N.R., Diet and Health: Implications for Reducing Chronic Disease Risk. 1989.
    2-  Goldberg, L.J. and Y.J.C.i.d. Lenzy, Nutrition and hair. 2010. 28(4): p. 412-419.
    3- Trüeb, Serum biotin levels in women complaining of hair loss. 2016. 8(2): p. 73.
    4- Prendiville, J. and L. Manfredi. Skin signs of nutritional disorders. in Seminars in dermatology. 1992.
    5-  Rajendiran, A. and S.J.C.R. Sampath, Biotinidase deficiency–clinching the diagnosis rapidly can make all the difference! 2011. 2011: p. bcr0720114494..
    7- Pitkin, R.M., et al., Dietary Reference Intakes for Thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, Pantothenic acid, biotin and choline. 2000.
    8-  Mock, D.M., J.G. Quirk, and N.I.J.T.A.j.o.c.n. Mock, Marginal biotin deficiency during normal pregnancy. 2002. 75(2): p. 295-299.
    9-  Bhaskaram, P.J.B.J.o.N., Immunobiology of mild micronutrient deficiencies. 2001. 85(S2): p. S75-S80.
    10-  Glynis, A.J.T.J.o.c. and a. dermatology, A double-blind, placebo-controlled study evaluating the efficacy of an oral supplement in women with self-perceived thinning hair. 2012. 5(11): p. 28.
    11- Ablon, G.J.D.R. and Practice, A 3-month, randomized, double-blind, placebo-controlled study evaluating the ability of an extra-strength marine protein supplement to promote hair growth and decrease shedding in women with self-perceived thinning hair. 2015. 2015.
    12. Patel, D.P., S.M. Swink, and L.J.S.a.d. Castelo-Soccio, A review of the use of biotin for hair loss. 2017. 3(3): p. 166-169.