Biotin or Vitamin H is a water-soluble vitamin naturally present in our body. It plays a significant role in maintaining the normal functions of our body. It converts carbohydrates and fats into energy and maintains the structure of our skin, hair, and nails.
It can also help lower the blood glucose level in diabetics. It’s deficiency can affect the hair and nail growth and structure. Similarly, does taking biotin supplementation can help with hair growth? Let’s explore the scientific reasoning behind this!
Table of Contents:
- Part 1: Does Biotin Help Beard Growth?
- Part 2: Is Biotin Good for Beard Growth?
- Part 3: How Much Biotin is Good for Beard Growth?
- Part 4: Is It Good to Take Biotin every day?
Part 1: Does Biotin Help Beard Growth?
Biotin, commonly known as Vitamin B7 plays a vital role in producing Keratin protein. This protein is found in our nails, hair, and skin naturally. So everyone assumes that taking biotin supplements can help with facial hair growth.
Can we use biotin for beard growth? There is not enough evidence about the role of biotin in stimulating the beard growth. So, the role of biotin in beard growth remains unclear.
What Does Science Say?
There is little research about the role of biotics in facial hair growth of healthy people however some research is available on its role in some disorders. In 2017, a review of 18 studies was published that mentioned that biotin was useful against non-scarring alopecia.
Those who benefitted from these supplements had underlying hair or nail-related pathologies. Another study published in the International Journal for Vitamin and Nutrition stated that biotin supplements helped women with thin scalp hair.
So, the direct role of biotin in beard growth is yet to be found. However, it can help in strengthening the hair follicles by regulating keratin production. This can help your beard hair be stronger and thicker.
Has Anyone Tried it?
Some people have tried biotin for different purposes. One person used it for his neuropathy but he also observed an increase in hair growth. However, it did not have much effect on facial hair.
Moreover, customers on Amazon who took biotin supplements had mixed reactions. Some found them really useful while others did not have any significant effect.
Part 2: Is Biotin Good for Beard Growth?
Biotin can only make your hair stronger and strengthen the hair follicles. So it, alone, might not show significant results in growing your beard hair. It is mostly useful for those who have biotin deficiency. As the deficiency is fulfilled, hair and nails start looking healthy.
Pros
What are the benefits of using biotin for beard growth?
- Since biotin promotes the production of keratin, it can help support your hair and make your beard look healthier
- If a person has biotin deficiency, their hair might be thin and weak. Taking biotin supplements can help in fulfilling this deficiency. This can result in better facial hair growth
- The supplements are easy to use. Since they are readily available, they can be easily incorporated into the diet
Cons
Here are some biotin for beard growth side effects:
- Taking biotin supplements can affect the troponin and thyroid hormone test results
- They can interfere with the effectiveness of antipsychotic and anticonvulsant drugs
- Biotin is water soluble so it does not have a toxic effect but an overdose of biotin supplements leads to insomnia, excessive urination, and thirst
Comparison with Other Methods
What are the strengths and limitations of biotin against other beard growth methods? Here are some methods that can be used for beard growth:
Biotin alone cannot help in growing beard hair. However, when it is combined with some other lifestyle changes like adequate sleep, exercise, and taking a balanced diet, the beard hair growth can be more noticeable
Similar to Biotin, Minoxidil supplements are also used for hair growth. Biotin does not have any evidence for beard hair growth but in 2016 a study was conducted on Minoxidil. 3% lotion used for beard growth showed results
Expert Reviews
The Brighton Beard Co. mentions some of the ways that can help in stimulating beard growth. According to them, using a diet rich in vitamin B, omega-3 fatty acids, and proteins can help maintain the health of the beard and increase the growth rate.
Low levels of testosterone can also negatively impact the beard growth rate. A study states that dihydrotestosterone production is related to hair growth rate. Reduced sleep and obesity can lower these levels so maintain adequate sleep and your weight for your beard to grow nicely.
Part 3: How Much Biotin is Good for Beard Growth?
There is no particular dosage mentioned about the exact dosage of biotin for beard growth. The daily intake of biotin for adults is 30 mcg which can be fulfilled through diet.
Factors Affecting the Daily Dosage of Biotin
The daily dosage requirement of biotin can vary from person to person. Even biotin supplements with a dosage of 300 to 10,000 mcg can be taken. This depends upon a variety of factors including:
- Age: Children require less dosage of biotin than adults. As children get older, their biotin requirement increases gradually
- Health Status: Those individuals who have chronic alcohol exposure or biotinidase deficiency may require a higher dose of biotin as compared to healthy individuals
- Dietary Intake: Biotin is present in food like liver, milk, and eggs. Those who consume these often require less intake of biotin supplements as the food is often enough to fulfill the daily dosage of the vitamin
- Medical condition: Medical conditions can also affect the biotin requirement. For instance, Biotin-responsive basal ganglia disease is an inherited disorder that can affect biotin metabolism and absorption. To treat it, a higher dose of biotin supplements may be necessary
Ways to Incorporate Biotin in Daily Routine
You can either take biotin supplements or include biotin-rich food in your diet. Here’s how:
- Through Diet: Eggs, liver, sweet potato, nuts, legumes, and mushrooms. You can snack on almonds or sunflower seeds. You can use lentils, mushrooms, and chickpeas in soups and stews. In addition, almonds or liver can be grilled for dinner. Taking these on alternative days can help in meeting your daily requirements for biotin
- Through Supplements: You can either take biotin supplements alone or in the form of multivitamins. The best way to take these supplements is after the morning meal
- Increase Milk Consumption: Milk also contains small amounts of biotin. So, you can use it in the form of shakes, smoothies, or cereals to make the diet plan a bit more fun
Part 4: Is It Good to Take Biotin every day?
Taking biotin supplements every day can prove beneficial for your nails and hair to look healthy. Biotin is water soluble therefore it can easily excreted out through urine. The safest dose to take daily is 30 mcg.
Taking a higher dose daily is also safe but only if it is associated with specific conditions and your doctor tells you to do so. Moreover, taking it after a morning meal can help optimize the absorption of biotin. As a result, there will be fewer side effects like nausea.
Conclusion
Biotin supplements are now frequently talked about for their role in increasing the beard growth rate. Biotin can help in scalp hair growth and shows a significant effect in biotin-deficient people. Its role in beard growth is not been much researched.
Therefore, it is necessary to consult a healthcare professional to discuss the efficacy of these supplements for you. In addition, you can make a few changes in your lifestyle, consume a balanced diet, exercise, and sleep adequately to achieve better and fuller beard growth.
