How Much Mcg Biotin Should I Take – In the crowded field of vitamin and supplement wellness, you may not have heard of biotin. Biotin, also known as vitamin B7 or vitamin H, helps the body convert ingested proteins, fats and carbohydrates into energy. Biotin has become popular in recent years, with some people claiming that supplemental biotin can slow hair loss, promote hair loss, or even regrow lost hair. This is a claim that, if true, would create a huge market for this particular tablet.
According to the Cleveland Clinic, half of all men experience hair loss by age 50, scientifically known as androgenetic alopecia, or male pattern baldness. About 70% of men will experience hair loss at some point in their lives. Women are also not immune to hair loss. According to some estimates, 50% of women experience hair loss, with androgenic alopecia (female pattern baldness) being the main cause. The condition is estimated to affect approximately 30 million women in the US alone.
How Much Mcg Biotin Should I Take
While it’s easy to find many websites that tout biotin for hair growth (as well as improving skin and brittle nails), the official statement from the National Institutes of Health’s Office of Dietary Supplements states that “there is little scientific evidence to support this. claims.” and “More research is needed before biotin can be recommended for any of these conditions.”
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“We used to think biotin helped with hair growth, but now the science is more conflicting,” says Sandra Marquez Johnson, MD, FAAD, a board-certified dermatologist at Johnson Dermatology in Fort Smith, Arkansas. “Studies show no limited benefit.”
Deirdre Hooper, MD, co-founder of Audubon Dermatology in New Orleans, adds, “While some very small studies have shown improvement in hair or nail conditions with biotin supplementation, several studies have shown that biotin interferes with many blood tests, including thyroid. and heart function tests. “
However, not everyone is so addicted to biotin. A 2019 article from the Cleveland Clinic notes that dermatologists have been quietly prescribing biotin as an anti-hair loss treatment for years, even though studies have not proven its health benefits. why Because some people believe it works and it is known to be harmless.
The recommended amount of biotin you need each day is up for debate and is thought to depend on your age. Infants need only 5 micrograms (mcg) per day, while adults should get at least 30 micrograms and breastfeeding women should get 35 micrograms or more. Because biotin is found in many foods, “it would be unusual for someone to be low in biotin,” says Dr. Johnson.
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Dr. Hooper adds, “For adults, biotin intake of 30 micrograms per day is easily achieved through a well-balanced diet, including biotin-rich foods such as meat, eggs, fish, nuts, seeds, and some vegetables such as sweet potatoes and spinach.” and broccoli.” This emphasizes that a person who follows a good diet does not need to supplement with biotin.
If you choose to supplement, biotin can be taken alone or with other B complex vitamins in a multivitamin. Most websites that promote biotin for hair growth recommend 2-5 milligrams (2,000-5,000 mcg) of biotin supplements daily, and many supplements are sold under the name Biotin 5000, indicating the 5,000 mcg (5 mg) dosage. This is much more than doctors recommend, but for most people, too much biotin should not cause health problems. Toxicity from excessive biotin intake has not been described.
“It’s a B vitamin, so it’s hard to overdose—most people inhale what they don’t need,” Johnson says. “That being said, I recommend not taking more than the recommended daily allowance of 30-100 micrograms per day for an adult.”
In rare cases, people may experience biotin deficiency (insufficient biotin) due to a genetic metabolic error, a bacterial imbalance in the gastrointestinal tract, or the use of certain medications, including antiepileptic drugs such as carbamazepine, phenytoin, and phenobarbital. and isotretinoin to treat acne. Elderly people, heavy drinkers, smokers and malnourished children have low levels of biotin. Usually, symptoms of biotin deficiency are treated with a 5,000 microgram supplement, regardless of the cause.
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Although biotin may interfere with the results of some blood tests (including troponin, digoxin, ferritin, testosterone, brain natriuretic peptide, and progesterone). According to the Mayo Clinic, “no adverse effects have been observed with biotin at doses up to 10 mg (10,000 mcg) per day.” However, many websites claim that too much biotin can weaken the immune system, affect the nervous system, contribute to high blood glucose levels, and cause digestive problems or skin rashes. If you are taking a biotin supplement and have any of these symptoms, consult your doctor. It is also recommended to stop taking biotin 72 hours before the blood test for more accurate results.
If you’ve talked to a health care provider and decided to use biotin as part of your hair care regimen, you may know that the market is flooded with biotin supplements that all look the same. How can you tell which one is the best? The answer depends on what exactly you are looking for and what you consider important.
Based on reviews, if you just want biotin without other vitamins and nutrients, Meribin High Potency Biotin, 5000 mcg capsules is a reliable name. Users say another good, inexpensive choice is Nature’s Bounty Biotin Softgels, which come in 5,000 mcg and 10,000 mcg sizes. If you’re looking for a little less biotin, some recommend trying Solgar Biotin, a 3,000 mcg tablet that’s vegan, non-GMO, and gluten-free. If you want to chew on something, people love Vitafusion Biotin gum, which is 5,000 micrograms and naturally blueberry flavored without high fructose corn syrup.
In many cases, biotin is packaged with other ingredients in a multivitamin or hair growth supplement. They may be aimed at increasing B vitamin levels or promoting healthy hair, skin and nails. One of the most popular hair health supplements on the market is Country Life Maxi-Hair Plus, which contains 5,000 mcg of biotin along with vitamins A, C, and E, calcium, folate, zinc, and more. Consumers say a good choice for a B vitamin booster is Garden of Life Vitamin Code Raw B-Complex, which contains 325 micrograms of biotin and other vitamins derived from raw, organic fruits and vegetables.
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Whether you use biotin or not, there are a few things you can do at home to help achieve healthy hair. Perhaps the best place to start is with your diet or lifestyle changes. Eating foods like salmon, tuna, and walnuts that are rich in omega-3 fatty acids can improve hair health. Avoiding cigarettes can reverse the effects of smoking on your hair. And if you blow dry your hair or use heat styling products, you should know that heat is a common cause of dry, brittle hair.
“Avoid trauma to the hair,” advises Dr. Johnson. “Maintain your scalp with anti-dandruff shampoos and conditioners that don’t contain wax, and do everything you can to promote overall health: sleep, limit stress, eat well, moisturize, exercise.”
Massaging the scalp will increase blood flow to the scalp, which will promote hair growth. You can do this with just your fingers, or you can rub it into creams or oils. Aloe vera can block hair follicles, while coconut oil, fish oil, or castor oil can make your hair shinier. Essential oils such as rosemary oil, geranium oil and lemon oil promote hair growth, while onion juice can stimulate hair growth and treat conditions such as alopecia areata (extra hair loss) – as long as you can stand the smell.
To give your hair something special, try an egg yolk and olive oil (or cinnamon and olive oil) hair mask. Mix the ingredients and apply to your hair 30-45 minutes before showering. Be gentle with your hair every day when you brush or style it.
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Certain medications have been shown to contribute to hair loss, including blood pressure and cholesterol medications, some antidepressants, and hormone-related medications such as birth control and testosterone. If you are using any of these medications, talk to your doctor before stopping them, and if simpler measures don’t work, ask your doctor about medications that have been shown to promote hair growth.
“Minoxidil is a great tool with a lot of science to back it up,” says Hooper. “Many types of hair loss will improve with minoxidil.” Hooper recommends using the stronger, more effective 5% solution over the 2% solution if the 5% solution doesn’t irritate the skin or “if you notice hair growing where you don’t want it, like on your face.”
If you notice sudden hair loss, make an appointment with your doctor immediately. Sudden hair loss may indicate an underlying condition such as thyroid disease,
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