What many say about Biotin is that it helps in hair growth. But, not many know that it can also help improve the overall health along with skin and nails.
What is Biotin?
Biotin is actually a B-complex vitamin, known as Vitamin B7. Some even call it as Vitamin H.
It plays a vital role in the metabolism of cells, amino acids, fats and protein, in addition to producing fatty acids and promoting cell growth.
Its main function is to help the body grow and repair itself.
It is usually prescribed to the pregnant women as it helps in the development of the fetus and also for liver health.
Science Behind Biotin Pills for Hair Growth
Keratin is the basic protein that is responsible for your hair, skin and nails.
And, biotin is said to improve your body’s keratin infrastructure.
According to a 2015 study, women with thinning hair were treated with an oral MPS supplement (marine protein) that contains biotin twice a day for 3 months.
They found a significant hair growth in the affected areas and the women also had reduced hair fall.
Another study in 2012 showed an improved in both hair quality and growth after a period of 90 and 180 days respectively.
So, it is evident that biotin is responsible for hair growth, but requires patience.
Benefits of Biotin
Biotin or Vitamin H is a part of the B-complex vitamins which are vital for our human body.
Besides helping the body to metabolize the fats and carbs, Biotin is also linked with improved hair growth and functioning of the nervous system.
Here are some of the benefits of biotin:
- Strengthens Hair and Nails – Promotes hair growth and quality; Thickens nail cuticles and prevents breakage.
- Enhances Skin Quality – Reduces the risk of variety of skin problems like acne, rashes, psoriasis, dermatitis and overall itchiness of the skin.
- Improves Metabolism – Biotin works as a co-enzyme to break down food, including fats, carbs and protein. It helps in elevated resting metabolic rate and is linked with improved metabolism.
- Lowers Cholesterol – Some animal studies have shown that Biotin can help in reducing the bad cholesterol (LDL) effectively.
- Regulates Blood Sugar Levels – Biotin when paired with Chromium has been proven to regulate glucose levels.
Biotin Tablets Side Effects
Most people can safely take biotin supplements without any issue. But, there are some minor issues like nausea, cramping and diarrhea.
These issues can be tackled by taking the biotin pills along with your food.
Biotin Overdose Risks
Since Biotin is water-soluble vitamin, anything consumed in excess will be flushed out through urine. So, there is no potential risk linked with overdose of Biotin.
However, if you see any sudden skin rashes after the intake of biotin, then consult your doctor and he may guide you accordingly.
Recommended Biotin Dosage?
There’s no predefined amount or RDA (recommended dietary allowance) for biotin, only suggested adequate intake levels.
Below are a few recommendations based on your age to ensure you are getting enough biotin every day.
- Birth to 12 months: 7 mcg
- 1 to 3 years: 8 mcg
- 4 to 8 years: 12 mcg
- 9 to 13 years: 20 mcg
- 14 to 18 years: 25 mcg
- Above 18 Years: 30 mcg
- During Pregnancy: 30 mcg
- While Breastfeeding: 35 mcg
List of Foods that Contain Biotin
Biotin is usually manufactured by the gut bacteria or either obtained by eating certain foods high biotin or taken as a dietary supplement in the form of Biotin pills/tablets.
Below is a list of natural sources of Biotin that can be added to your diet to receive the full benefits.
- Egg Yolk: A single whole, cooked egg provides up to 10 mcg of Biotin.
- Liver and other meats: A 3 ounce or 85 gms serving of cooked beef liver provides 30 mcg of biotin. Other meats also provide good amounts of this hair growth vitamin.
- Nuts and Seeds: A ¼ cup of roasted Almonds contain 1.5 mcg of biotin. You can also include Peanuts, Walnuts, Pecans and Sunflower seeds.
- Salmon: This fatty fish is high in omega-3s, protein and other vital nutrients. A 3 ounce or 85 gms serving of Salmon contains 5 mcg of Vitamin B7.
- Dairy: Although a bit low, even milk, cheese and plain yogurt contain Biotin. A single ounce or 28 gms of Cheese contains 0.4 mcg and 2% milk contains 0.3 mcg, while a single cup of play yogurt contains 0.2 mcg.
- Sweet Potato: A ½ cup cooked sweet potato provides nearly 2.4 mcg of Biotin.
- Avocados: 1 single Avocado provides 2 to 6 mcg of biotin vitamin.
- Cauliflower: A single cup of cauliflower provides you with 4 mcg of Vitamin B7.
Although, these foods are rich in Biotin or B-complex vitamin B7, it should be noted that the foods must be organically grown or else they do not contain the required amounts of Biotin in consumable form.
One best way to make up for the deficiency is to take the best biotin supplement.
Since, there are various biotin supplement manufacturers in the market that promise to deliver the best results, it is a bit confusing for many.
Hence, in this article, we’ve come up with the best biotin supplement brand in India, to make your task simpler.
Best Biotin Supplements in India for Hair, Skin and Overall Health
1.Wow Biotin Maximum Strength
This is the best quality Biotin supplement in the market with 10000 mcg Biotin and 60 mg Calcium combination in a single tablet.
It is completely free of fillers, binders or additives and helps in the growth and maintenance of your skin, hair and nails.
These Vitamin B7 pills are 100% vegetarian and gluten-free.
You get 60 veg capsules in a single bottle.
2.Zenith Nutrition Biotin
Zenith Nutrition is another reputed supplement brand with good real customer reviews to their credit.
You get 10000 mcg of Biotin per capsule.
The pills are easy to swallow, 100% vegetarian and GMP certified.
It is gluten-free, lactose-free and contains no added sugar or color.
You get 60 capsules per bottle.
3.MuscleXP Biotin Hair, Skin & Nails Complete MultiVitamin
People who are into bodybuilding and fitness industry know this brand very well. They’re known for making good quality products.
So, it is actually a multivitamin supplement with good dosage of Biotin.
You get 10000 mcg of Biotin and 100% RDA of other vital nutrients and amino acids.
A single bottle contains 60 tablets.
4.Now Foods, Biotin
NowFoods is another well-known brand in the market.
You get 5000 mcg per capsule. It supports the metabolism of amino acids and promotes normal immune function in addition to providing you with thick hair, strong nails and healthy skin.
The pills are 100% vegetarian/vegan.
It is gluten-free, lactose-free and produced in a GMP facility.
You get 120 veg capsules in a single bottle.
5.NutrineLife Biotin 10000 mcg
Just like the MuscleXP brand, NutrineLife also manufactures complete multivitamin supplement with 10000 mcg of Biotin in each tablet.
You get all the vitamins, minerals, amino acids and also Grape Seed Extract.
The pills are 100% vegetarian and contains no fillers, binders, artificial ingredients.
They’re also gluten-free, lactose-free, sugar-free, fat-free and cholesterol free.
You get 60 Biotin tablets per bottle.
6.HealthVit Biotin 10000mcg
HealthVit is another good supplements brand in India which provides pure form of Biotin in pills form.
Each tablet contains 10000 mcg of Biotin and regular usage of this supplement helps in promoting healthy hair, skin and nails.
It also helps in metabolizing fats, protein and carbohydrates.
Yo get 60 capsules in a single bottle.
7.Ioth Biotin 10,000 Mcg
These pills come with rapid release liquid Biotin softgels, which make the absorption and distribution process faster.
You get 10000 mcg in a single Biotin tablet.
The pills promote healthy skin, nails and hair. Biotin supports cellular energy production.
They’re made in certified GMP facility and are gluten-free, wheat and dairy free.
You get 60 softgels in a single bottle.
Frequently Asked Questions
The ideal intake of Biotin for adults is 30 to 70 mg for better hair growth.
It takes anywhere from 90 days to 180 days to see the real visible results. So, have some patience.
Your body will not require so much biotin and it cannot use it too. So, the excess dose will go down the drain without any use.
Take the biotin pill in the morning along with your breakfast for best results.
Yes, Biotin is one enzyme that helps in breaking down the carbs, fats and protein, thereby resulting in elevated resting metabolic rate.
And, as a result, you’ll burn more calories and lose weight naturally.
No issues. The excess biotin will be flushed out through urine. Remember? Biotin is a water-soluble vitamin. So, no problem even if you have exceeded the daily recommended intake.
Lastly, please note that if you’re having any history of health issues or planning for a pregnancy, then please consult your doctor and he will suggest the right dosage according to your requirement. Don’t just blindly consume these Biotin tablets in such cases.