The Recommended Amount of Biotin for Hair Growth

There is a certain level or amount of biotin for hair growth and maintenance. It has long been proven that biotin or Vitamin B7 or Vitamin H is pivotal in the process of hair growth. According to Andrew Lessman, a licensed clinical researcher and the creator and manufacturer of the health line ‘Your Vitamins’, aside for growth biotin is also responsible for the lushness and shine of your hair. This fact is already a well-known fact and a lot of hair loss products already contain biotin in their formulations.

Biotin is not only good for your hair; it also works for the cell growth, production and fat metabolism, and produces fatty acids needed by the body. The amount of biotin for hair growth is also proportional to the amount needed for nails and overall cellular growth and replenishment. You will also need enough biotin to complete your body’s citric acid cycle, a process that generates biochemical energy whenever you sweat.

Biotin is present in many food sources that usually make up a normal diet. Biotin rich foods are egg yolks, liver, nuts and certain fruits and vegetables. See Malnutrition Hair Loss for detials. Note that the high content of avidin in raw egg whites counter the effects of biotin in the body. Cooked egg whites don’t have avidin. You can also get a healthy amount of biotin for hair growth from halibut, salmon and goat’s as well as cow’s milk. The Swiss chard is a top source of biotin. Other vegetables that produce biotin are carrots, cucumbers, onions and cauliflower. All kind of berries are good biotin providers.

Though it is relatively easy to acquire biotin in our daily food intake, the necessary amount of biotin for hair growth isn’t usually met. Researchers state that a healthy diet will only yield as much as 50 mcg of biotin at the most. For biotin to work its wonders on your hair and nails, you will need a daily intake of at least 1000 mcg, more for pregnant or lactating women. It is for this reason that biotin supplements are recommended.

30 mcg of biotin daily intake is enough for overall health. As hair maintenance and growth supplement, you’re range of biotin daily intake could be as low as 1000 mcg to as high as 5000 mcg. No toxicity from excessive biotin intake has been cited. This might be due to the composition of the vitamin. Like other water-based vitamins, biotin can easily be flushed from the body. It is also this property that requires us to constantly replenish biotin.

When taking biotin as a hair growth supplement for the first time, it is recommended that you start a low dose of 1000 mcg. The necessary amount of biotin for hair growth varies from one person to another. After a month of taking the supplement with no positive results, increase your daily intake, then wait for another month for results. Increase your dose gradually until you come to a dosage that works for you. It is always best to check with your doctor before taking any vitamin supplements as this may work adversely with other medications or could create allergic reactions. Pregnant and lactating mothers must get their doctors’ approval before taking in the supplement.

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