Why Biotin is Important
Biotin is involved in many metabolic pathways, in particular, the breakdown of carbohydrates, and the production of glucose, both of which are needed for cell energy. This is incredibly important to your hair as hair cells are the second fastest growing cells your body makes (I.e. they need a lot of energy to grow and keep growing!)
Biotin is also key in the metabolism of amino acids (proteins), which are the building blocks of keratin – the special protein your hair is composed of.
Biotin is instrumental in the breakdown of fatty-acids, which are essential to scalp health. As we always say - a healthy scalp is key to healthy hair!
Happily, most people can and do get enough Biotin from their diet. It is found in a wide range of both plant-based foods and animal products.
Does Biotin deficiency cause hair loss?
Yes. Biotin deficiency can cause significant hair loss, as well as the growth of brittle hair and nails. However, Biotin deficiency is rare. You will be more prone to Biotin deficiency if you:
- Are pregnant
- Have an inflammatory bowel disease, such as Crohn’s Disease or Ulcerative Colitis
- Have gastro-intestinal issues
- Smoke
- Drink heavily
How do I get Biotin through my diet?
Unless you have an absorption issue or gut dysfunction, it is very easy to get enough Biotin through your diet.
Biotin is water-soluble, which means your body doesn't store it. Because of this, you should consume Biotin daily. Biotin can be found abundantly in animal products like liver, egg yolks, salmon and cheese. Vegan and vegetarian sources include leafy greens, cauliflower, avocado, sweet potato, yeast, mushrooms and nuts.
A little-known fact is that eating raw egg whites can cause Biotin deficiency. This is because raw egg whites contain a protein called Avidin, which binds to Biotin in the small intestine. If you’re partial to adding raw eggs to your breakfast smoothies in the morning, perhaps opt for another form of protein (or have your eggs scrambled on the side!) Biotin can also be synthesized by bacteria in your stomach, so a flourishing, healthy gut microbiome is crucial to good Biotin levels in your body.
A great way to encourage gut health, and therefore hair health, is to keep a close watch on your stress levels. This is one reason why we talk about and address stress levels during a Philip Kingsley Consultation
What about Biotin Supplements for Hair Growth?
Unless you have a Biotin deficiency, supplements are not necessary and there is little evidence they will help. Some people report taking high doses of Biotin aggravates their skin. If you wish to take a Biotin supplement, it is important to know that high doses of Biotin can affect lab test results – like those to measure thyroid and heart health.
This may lead to a skewed picture of your general health, and incorrect medical diagnosis. To prevent this, stop taking any supplement containing Biotin at least 48hours before a blood test. If you truly want to know if you need to take a Biotin supplement, have a blood test..
