Is Biotin as Good as Advertised for Your Hair Loss?
How this B vitamin affects
your hair, skin and nails
For
years, dermatologists have quietly prescribed a B vitamin called biotin for hair
loss, despite a lack of studies showing its benefit.
Why? Because it works.
“We find biotin to be very helpful for hair disorders,”
says dermatologist Wilma Bergfeld, MD. “It also makes nails thicker, and
oral biotin is exceedingly safe, even in large doses.”
It’s primarily used for alopecia, the medical word
for hair loss in men or women. “Biotin improves hair growth and helps with
inflammation,” she says. “The hair follicle, the skin and the nails all
benefit.”
Why hair falls out
Hair loss has multiple causes, many of which are
systemic. “If your hair is falling out at the roots, often something is going
wrong in your body or in your life situation,” Dr. Bergfeld says.
Certain medical conditions are linked to hair loss. Among
them are endocrine disorders, which include problems with your pituitary,
parathyroid or adrenal glands, or your ovaries or testes. “For example,
menopausal women who bleed excessively may be losing iron, and anemia causes
hair loss,” Dr. Bergfeld explains.
Anything that disrupts your GI tract can also affect hair
growth, she adds.
But one of the most common causes may surprise you:
nutrition. “When we look at what our patients eat, we find they are often low
in protein and essential vitamins,” she says. “Also, you need a little
carbohydrate to make hormones, and your brain needs fat.”
It’s important to understand what is causing your hair loss,
but this can take some detective work. Dr. Bergfeld says dermatologists start
with a thorough physical exam. Then they look at your personal medical history
and your family history. They consider not just your diet, but your exercise
habits as well. Then they review your medications (because some can cause hair
loss) and blood work.
How much biotin can you take for hair loss?
Biotin is present in many foods, including eggs, fish,
meat, seeds, nuts, sweet potatoes, broccoli and cauliflower.
For supplementation, Cleveland Clinic dermatologists
favor a mega-B vitamin combination that includes:
- 3 milligrams of biotin.
- 30
milligrams of zinc.
- 200
milligrams of vitamin C.
- <1
milligram of folic acid.
“Occasionally, the mega B-vitamin combination gives some
patients minor gastric trouble, but switching them to biotin alone relieves
it,” Dr. Bergfeld notes.
And if you
can’t find the mega B-vitamin combination, you can buy biotin, zinc and vitaminC separately, she says.
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