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[Hair &amp; Nails](/beauty/hair-nails)

 /  11 June 2019  

#  Everything You Need To Know About Biotin For Hair Growth  


Research shows that two-thirds of us will suffer from hair loss at some point in our lives. While that statistic may seem worrying, there are now more options than ever to counteract the problem. Notably Biotin, which has recently been reclaimed as the beauty vitamin everyone needs. From how it works to the best way to ingest it, we spoke to leading authority in hair and scalp health, Anabel Kingsley, to find out everything you need to know…  


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### **Biotin Is Best Known As Vitamin H** 

It’s known as Vitamin B7 too and is a water-soluble vitamin. Not only does it aid in the breakdown and use of amino acids (proteins) – the substance that forms the bulk of your strands – it’s also a component of nails, skin and hair. It’s absolutely key for maintaining your hair’s growth cycle and boosting energy levels as a whole.

### **It Boosts Your Protein Levels**

While a deficiency in Biotin is relatively uncommon, taking a supplement containing it can help to strengthen and improve the integrity of growing hairs. But it’s also especially helpful if you have a low-protein diet as it helps your body to utilise the proteins you ingest. Plus, it helps your body to metabolise fats and carbohydrates, which in turn, helps to fuel healthy hair cell production.

### **Side Effects Are Minimal**

Biotin very rarely causes adverse side effects, and as it is water-soluble any excess is excreted in your urine, so in most cases you’re absolutely fine. Some people, however, do find it may cause an initial skin breakout, though this is rare. Taking it within 48 hours of having a blood test may also falsely skew thyroid readings – so if you’re having one done, try and stop taking it beforehand.

### **It Can Be Found In Foods**

You can find Biotin in many foods, such as live, egg yolks, almonds, milk, sweet potato and even salmon. But if you’d prefer to take it in supplement form, I recommend looking out for our Biotin Boost nutritional supplements – these also contain Vitamin B12 and Zinc, the latter of which is essential to many biological processes and aids in breaking down key nutrients, essential to hair growth.

### **You Need To Give Biotin Time To Work**

Due to the nature of the hair growth cycle, and the fact that hair only grows half an inch a month, you should expect to see results from Biotin after roughly three months. However, you may see positive changes to your nails before this. My recommendation is to take two mg daily and stick with it. So many people give up on these solutions before fully giving them a chance to work.

### **There Is More Solutions That Help With Hair Loss**

It’s important to not just rely on Biotin to cure hair loss. This is because it’s not unusual for there to be more than one factor causing hair loss, so it can often take several different approaches. For starters, keep an eye on your ferritin (stored iron) levels. A very common cause of hair not growing past a certain length is ferritin deficiency. This is because ferritin helps to produce hair cell protein, and without it, hairs can fall out before they reach the length that they’re capable of. It’s also key to eat complex carbohydrates, such as brown rice and whole-grains to keep up a consistent supply of energy for hair growth. That, and always make sure your using heat protective products when styling and be gentle – if your hair is breaking at the ends, it simply won’t reach the length you want it to.  
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##### Holland &amp; Barrett, 



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