Okay, ladies (and gentlemen), I’ve been noticing an increase of inquiries about biotin supplements for brittle and unhealthy hair and nails, so let’s get the facts straight before you buy a supplement!
Biotin is a B vitamin, the 7th of the B-complex. It plays a role in several metabolic reactions relating to energy production. We only need 30 mcg daily for adequacy. When our diet is deficient in biotin, some signs & symptoms include depression, scaly dermatitis, muscle pain, nausea, hair loss, and hallucinations.
Deficiency is not common; biotin is readily available from a wide variety of foods, such as soybeans, meat, whole grains, fish, cereals and egg yolks. Deficiency typically occurs when someone has an absorption issue, alcoholism, a genetic defect, or consumes certain medications.
Because hair loss and dermatitis are symptoms of deficiency, supplement makers are able to suggest that biotin supplements promote hair growth or healthy hair and skin. Though there is no observed toxicity from excess biotin, there is also no benefit to taking biotin supplements when you are not at risk of deficiency. Biotin supplements do not stimulate hair growth. If you were deficient in biotin, you would likely experience other uncomfortable symptoms before hair loss begins.
So what are some reasons for brittle and weak hair and nails?
- How often do you color your hair?
- Do you heat treat (straighten, curl, blow dry) your hair?
- Do you pull your hair back into tight ponytails?
- How often do you wash your hair?
- Do you get your nails polished?
- Do you wear fake nails?
- Do you pick nail polish off your nails when it starts to peel?
- Do you use your nails for everyday tasks?
- Do you take hot showers or baths?
If you’re doing all of those things right, how about your nutrition?
- Are you eating enough high quality protein for your body weight? (0.8-1.0 g/kg)
- Are you consuming omega-3 fatty acids from fish and seafood? (at least 2 servings/week)
- Are you eating 5+ servings of fruits and veggies a day for the important micronutrients? (vitamin A, C & E)
- Are you consuming enough whole grains? (Vitamin E)
- How much water are you drinking? (skip the soda or juice and choose water instead!)
- Are you eating enough calories for your height? (1200 calories is not enough for an adult!)
Lastly, hormonal shifts can change the texture of your hair. And some people just have naturally thin hair!
If you are struggling with brittle hair or nails and think it may be related to nutrition, meet with a Registered Dietitian Nutritionist (RDN) to figure out what’s right for you!
For more information about nutrition to support healthy hair, skin and nails, check out my post on Beauty Foods!
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