In a quest for flawless skin and luscious locks, it is not uncommon to stumble upon ingredients promising miraculous benefits – and a perfect example of this is biotin. An essential nutrient packed with goodness, biotin is found in many hair serums, supplements and more, helping to improve your overall health and contribute towards healthy skin, hair and nails. But what actually is this powerful nutrient? And what are the benefits of biotin?
What Are The Benefits Of Biotin? A Regal Envy Guide
At Regal Envy, we believe strongly in harnessing the power of natural ingredients to nourish the body. From our shampoo for hair extensions to our hair oils, we pack all our products with exactly what you need to give your locks that little extra TLC.
Our most recent launch is our fabulous biotin range, including a hair serum and gummies, so we thought it was only fair to dedicate an article to the wonderful benefits that biotin can bring. So, without further ado, let’s take a closer look at the following:
- What Is Biotin?
- What Is Biotin Good For?
- Is Biotin Safe?
- Does Biotin Help Hair Growth?
- What Foods Contain Biotin?
- Do Biotin Supplements Work?
- How Long Does Biotin Take To Work?
What Is Biotin?
Also known as vitamin B7, biotin is a water-soluble B-complex vitamin found in an array of foods. It is an essential nutrient that assists the enzymes in breaking down carbohydrates, proteins and fats while also helping to promote healthy hair, skin and nails.
Biotin is not naturally produced by the body, which means that it must be consumed from either foods or supplements. For most, a balanced diet provides sufficient biotin for the body to continue functioning well. However, much like any other vitamin within the body, it is possible to be deficient in biotin, with the most common signs including hair thinning, brittle nails and facial rashes. This may be caused naturally or due to medications that prevent the body from absorbing nutrients effectively. In this case, supplements will be necessary.
What Is Biotin Good For?
Maintaining a healthy level biotin can come alongside many excellent benefits, with the following being the most common:
Biotin helps to break down macronutrients
One of the most significant (and proven) benefits of biotin is that, as mentioned above, it helps to break down carbohydrates, proteins and fats. In other words, it works towards converting food into energy by:
- Initiating the synthesis of glucose from sources other than carbohydrates
- Activating the reactions needed to produce fatty acids
- The metabolism of essential amino acids
Biotin supports nail, hair and skin health
One common side effect of a lack of biotin is red, itchy skin. Why? Because when your body is not able to metabolise (break down) fat, you are likely to notice your skin being impacted. By introducing more biotin into your diet, you may see your skin becoming healthier.
This is also the case for your hair and nails. Many experiencing a lack of biotin notice brittle nails and thinning hair, so if you are able to combat this through a change in diet or adding supplements, you will likely improve the health of both – but we’ll go into this in more detail later!
Biotin can be beneficial during pregnancy and breastfeeding
According to many medical studies, it isn’t uncommon for women to experience low levels of biotin during pregnancy or while breastfeeding, as the body typically breaks down vitamins faster. Increasing your biotin intake may prove beneficial in improving overall health during this period. However, as with taking any supplements during pregnancy or breastfeeding, you must consult a healthcare professional first.
Is Biotin Safe?
In short, yes, biotin is incredibly safe. In fact, according to medical research, there are “no evident contraindications to taking this vitamin”. This means that incorporating more biotin into your diet will not do any harm. If you take medication, are pregnant or breastfeeding, however, it is always recommended to speak with your doctor before taking any new supplements – just to be on the safe side!
In terms of dosage, all biotin supplements will state on the packaging how much you should take. This will factor in the likely amount you will naturally intake through foods and act as a top-up to boost your biotin levels.
Does Biotin Help Hair Growth?
As mentioned above, our new biotin range is designed to improve the overall health of your hair, skin and nails. But is biotin really the secret to luscious locks? And how does it work?
To answer this question, it is important to look into the difference between a vitamin that helps hair to grow and one that helps to prevent hair loss. While there isn’t enough research to prove that biotin speeds up hair growth, studies have shown that it prevents hair loss and thinning, therefore making it thicker and healthier.
An ingredient that has, however, been shown to improve hair growth is caffeine. That’s why our new Regal Envy serum has been designed with both biotin and caffeine. While the biotin works to strengthen your hair, the caffeine will increase blood circulation and stimulate the follicles, all while blocking the hormone responsible for hair loss.
What Foods Contain Biotin?
In most cases, as you only need around 30 to 100 micrograms of biotin a day, you can maintain a healthy level simply through your diet. Below, we have put together information on the most biotin-rich foods to incorporate into your meals (hint: you probably already eat them anyway!):
- Egg Yolks: Egg yolks are brimming with B vitamins. In fact, just one cooked egg will meet around 33% of your daily biotin needs!
- Sweet Potato: Not only does sweet potato contain vitamins, minerals and antioxidants, but also 8% of your daily biotin value.
- Salmon: Along with containing high levels of biotin, salmon is also packed with omega-3 fatty acids, a healthy fat known to improve hair health.
- Almonds: If you are looking for a biotin-rich snack, almonds are perfect, especially when combined with sunflower seeds.
- Organ Meats: This may not be for everyone, but organ meat such as cooked liver can deliver your full biotin intake in one serving.
- Legumes: Lentils, chickpeas and red beans all fall under the legumes family and are perfect for providing biotin, protein and fibre all in one.
For more ways that you can pack biotin-rich foods into your diet, take a look at Greatist.
Do Biotin Supplements Work?
Much like any supplement, taking biotin will not achieve a sudden overnight transformation. However, it will certainly help increase your biotin levels, which, in return, will have a positive impact on the body. It is also important to keep in mind that supplements work best when combined with a balanced diet and healthy lifestyle. The more you take care of your body, the more you will reap the benefits.
How Long Does Biotin Take To Work?
Similar to the above, biotin does take time to work its magic, so you are unlikely to notice a difference for at least the first few months. Typically, with any supplement, you will feel a change after around month three, which means persistence is key.
To ensure maximum results, we have designed both of our biotin products for daily use. While our serum works best on clean, dry hair straight after washing, there is no harm in applying a small amount each day to keep your follicles healthy. If you have hair extensions fitted, we recommend taking extra care when applying the serum, ensuring that you massage a small amount into your scalp only, avoiding any bonds. You can then use our conditioner for hair extensions on the remainder of your hair. Together, this not only keeps your natural hair and scalp healthy but also your extensions in perfect condition.
Start Using Biotin To Your Advantage Today!
Increasing your biotin levels and using this powerful nutrient to your advantage has never been easier. Whether you opt for making small diet changes, taking daily supplements or nourishing your scalp with serums, there are many ways that you can use biotin to your advantage. And, as with any lifestyle changes, if you have any concerns about biotin or are unsure whether you would benefit from supplements, always speak with your doctor or a healthcare professional.
