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Biotin: The Secret To Healthy Hair

Biotin is an essential B-complex vitamin often referred to as Vitamin B7 or Vitamin H. An adult needs at least 30mcg of Biotin per day, while clinicians recommend at least 35mcg per day for breastfeeding moms.

It is water-soluble, so the body cannot store it. Instead, excess Biotin gets flushed out of the body through urination. For this reason, we need to make sure we are taking in this vitamin on a daily basis to replenish supplies in the body.

We need Biotin for many systems in the body, including:

1. The Metabolism

Our bodies must have Biotin to create free fatty acids from triglyceride molecules. If triglycerides are not broken down, they can build up in the bloodstream.

This condition can lead to high blood lipid levels and even cardiovascular disease.

These free fatty acids play several key roles in the body. These include regulating oxygen use, gut health support, energy production, and fat storage. If glucose isn’t available for energy the body uses these fatty acids to fuel the cells instead.

2. Protein Synthesis For Healthy Hair

Proteins and their amino-acids are the building blocks of our cells. Without Biotin, cells cannot heal and grow. One of the tissues that suffers without enough protein is the derma papilla, or the scalp.

To grow thick, shiny hair, your body needs a healthy keratin infrastructure. Keratin is a protein that makes up hair, nails and the outer layer of the skin. It also protects epithelial cells inside your body from damage and stress.

Without Biotin, the body cannot synthesize keratin proteins, leading to brittle, sparse hair.

3. Glucogenesis

Gluconeogenesis is a way that our bodies protect themselves against low blood sugar. After about 8 hours of not consuming any food, the body’s metabolism creates its own glucose.

The body makes carbohydrates from other carbon-based substrates like proteins and lipids. Without Biotin, the glucogenic process doesn’t work as it should. This leaves you at risk of developing hypoglycemia (low blood sugar).

Biotin has also shown some promise in treating other health concerns. These include the treatment of inflammation, cholesterol regulation, and diabetic blood sugar control.

You can get Biotin through the foods you eat, the supplements you take or the hair products you use. Examples of foods containing Biotin include:

  • Egg Yolks

  • Liver, Kidneys and Other Organ Meats

  • Yeast (Brewers and Nutritional Yeasts)

  • Nuts (Almonds, Pecans, Walnuts, and Peanuts)

  • Seeds

  • Cauliflower

  • Avocados


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