Does Biotin work for hair growth ?

Biotin is a water-soluble vitamin that’s a part of the vitamin B family. It’s also known as vitamin H. Your body needs biotin to help convert certain nutrients into energy. It also plays an important role in the health of your hair, skin, and nails. Today I will discuss Does Biotin work for hair growth ?

If you aren’t getting enough biotin, you may experience hair loss or a scaly red rash. However, a deficiency is rare. In most cases, the biotin you get from your diet is enough for you to reap the health benefits it offers.

Still, many people are increasing their intake in hopes of additional benefits. Keep reading to find out how to add biotin to your diet, what to look for in a biotin supplement, possible side effects, and more.

What the research says about biotin and hair growth

Keratin is a basic protein that makes up your hair, skin, and nails. It’s clear that biotin improves your body’s keratin infrastructure. But beyond that, researchers aren’t really sure what biotin’s role in hair or skincare is.

Research on the effects of biotin on hair growth is sparse. To date, there’s only limited evidence to suggest that increased biotin intake may help promote hair growth.

For example, in one 2015 study, women with thinning hair were given an oral marine protein supplement (MPS) containing biotin or a placebo pill twice per day for 90 days. At the beginning and end of the study, digital images were taken of the affected areas on the scalp. Each participant’s hair was also washed and any shed hairs were counted. The researcher found that women who took an MPS experienced a significant amount of hair growth in the areas affected by hair loss. They also had less shedding.

2012 studyTrusted Source by the same researcher produced similar results. Participants perceived improvement in hair growth and quality after 90 and 180 days.

Daily recommended intake

Biotin deficiency is rare, so the U. S. Food and Drug Administration doesn’t offer a recommended dietary allowance (RDA). RDAs can vary based on a person’s age, sex, and overall health.

Instead, experts recommended the following dosage guidelines. Anyone aged 10 or older should get between 30 and 100 mcg per day. Infants and children should get:

  • birth to 3 years: 10 to 20 micrograms (mcg)
  • ages 4 to 6 years: 25 mcg
  • ages 7 to 10 years: 30 mcg

Women who are pregnant or breastfeeding may need higher levels of biotin.

Talk with your doctor about the right daily intake for you. They can provide guidance on how to safely increase your dosage to provide the maximum benefits. You can fulfill your recommended biotin allowance through your diet or by taking a biotin supplement.

Biotin-rich foods to eat

You’re probably already getting the daily recommended amount of biotin from the food you eat. But if you’d like to increase your intake, you can add more biotin-rich foods into your diet.

These include:

  • organ meats, such as liver or kidney
  • egg yolk
  • nuts, such as almonds, peanuts, and walnuts
  • soybeans and other legumes
  • whole grains
  • bananas
  • cauliflower
  • mushrooms

Heat can reduce biotin’s efficacy, so opt for raw or minimally-processed dishes. The amount of biotin can vary from food to food, too, so be sure to read the nutritional information whenever possible. This can help you select items with the most biotin for your buck.

Biotin supplements

If you don’t think you’re getting enough biotin from your diet, or if you’re just looking to up your dosage, supplements may be an option.

Biotin supplements are available over the counter in capsule or tablet form. You can find a great selection of biotin supplements here. Although dietary supplements are regulated by the U.S. Food and Drug Administration, it’s important to read the packaging carefully and only purchase from a supplier you trust.

Most people can take biotin supplements without any adverse effects, but minor side effects are possible. These include:

  • nausea
  • cramping
  • diarrhea

You may be able to reduce your risk of side effects by taking your supplement with food. Supplements aren’t for everyone, so talk with your doctor before use. They can talk to you about the potential risks and benefits, as well as the proper dosage. You should always follow the dosage information on the label unless your doctor instructs otherwise.

Other benefits of biotin

Although more research is needed to assess its effects on hair growth, biotin does have several proven benefits.

For example, biotin is one of several B vitamins that supports a healthy metabolism. Biotin converts glucose from carbohydrates into energy for the body and aids amino acids in carrying out normal bodily functions.

Biotin is also thought to:

  • reduce inflammation
  • improve cognitive function
  • help lower blood sugar in people with diabetes
  • increase “good” HDL cholesterol and decrease “bad” LDL cholesterol
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6 Health Benefits of Vitamin A

Vitamin A is the generic term for a group of fat-soluble compounds highly important for human health. 6 health benefits of vitamin A are mentioned below.

They’re essential for many processes in your body, including maintaining healthy vision, ensuring the normal function of your immune system and organs and aiding the proper growth and development of babies in the womb.

It’s recommended that men get 900 mcg, women 700 mcg and children and adolescents 300–600 mcg of vitamin A per day (1Trusted Source).

Vitamin A compounds are found in both animal and plant foods and come in two different forms: preformed vitamin A and provitamin A.

Preformed vitamin A is known as the active form of the vitamin, which your body can use just as it is. It’s found in animal products including meat, chicken, fish and dairy and includes the compounds retinol, retinal and retinoic acid.

Provitamin A carotenoids — alpha-carotene, beta-carotene and beta-cryptoxanthin — are the inactive form of the vitamin found in plants.

These compounds are converted to the active form in your body. For example, beta-carotene is converted to retinol (an active form of vitamin A) in your small intestine (2Trusted Source).

Here are 6 important health benefits of vitamin A.

1. Protects Your Eyes From Night Blindness and Age-Related Decline

Vitamin A is essential for preserving your eyesight.

The vitamin is needed to convert light that hits your eye into an electrical signal that can be sent to your brain.

In fact, one of the first symptoms of vitamin A deficiency can be night blindness, known as nyctalopia (3Trusted Source).

Night blindness occurs in people with vitamin A deficiency, as the vitamin is a major component of the pigment rhodopsin.

Rhodopsin is found in the retina of your eye and extremely sensitive to light.

People with this condition can still see normally during the day, but have reduced vision in darkness as their eyes struggle to pick up light at lower levels.

In addition to preventing night blindness, eating adequate amounts of beta-carotene may help slow the decline in eyesight that some people experience as they age (4Trusted Source).

Age-related macular degeneration (AMD) is the leading cause of blindness in the developed world. Though its exact cause is unknown, it’s thought to be the result of cellular damage to the retina, attributable to oxidative stress (5Trusted Source).

The Age-Related Eye Disease Study found that giving people over the age of 50 with some eyesight degeneration an antioxidant supplement (including beta-carotene) reduced their risk of developing advanced macular degeneration by 25% (6Trusted Source).

However, a recent Cochrane review found that beta-carotene supplements alone won’t prevent or delay the decline in eyesight caused by AMD (7Trusted Source).

2. May Lower Your Risk of Certain Cancers

Cancer occurs when abnormal cells begin to grow or divide in an uncontrolled way.

As vitamin A plays an important role in the growth and development of your cells, its influence on cancer risk and role in cancer prevention is of interest to scientists (8Trusted Source9Trusted Source).

In observational studies, eating higher amounts of vitamin A in the form of beta-carotene has been linked to a decreased risk of certain types of cancer, including Hodgkin’s lymphoma, as well as cervical, lung and bladder cancer (10Trusted Source11Trusted Source12Trusted Source13Trusted Source).

Yet, though high intakes of vitamin A from plant foods have been associated with a reduced risk of cancer, animal foods which contain active forms of vitamin A aren’t linked in the same way (14Trusted Source15Trusted Source).

Similarly, vitamin A supplements haven’t shown the same beneficial effects (16Trusted Source).

In fact, in some studies, smokers taking beta-carotene supplements experienced an increased risk of lung cancer (17Trusted Source18Trusted Source19Trusted Source).

At the moment, the relationship between vitamin A levels in your body and cancer risk is still not fully understood.

Still, current evidence suggests that getting adequate vitamin A, especially from plants, is important for healthy cell division and may reduce your risk of some types of cancer (20Trusted Source).

3. Supports a Healthy Immune System

Vitamin A plays a vital role in maintaining your body’s natural defenses.

This includes the mucous barriers in your eyes, lungs, gut and genitals which help trap bacteria and other infectious agents.

It’s also involved in the production and function of white blood cells, which help capture and clear bacteria and other pathogens from your bloodstream.

This means that a deficiency in vitamin A can increase your susceptibility to infections and delay your recovery when you get sick (21Trusted Source22Trusted Source).

In fact, in countries where infections like measles and malaria are common, correcting vitamin A deficiency in children has been shown to decrease the risk of dying from these diseases (23Trusted Source).

4. Reduces Your Risk of Acne

Acne is a chronic, inflammatory skin disorder.

People with this condition develop painful spots and blackheads, most commonly on the face, back and chest.

These spots occur when the sebaceous glands get clogged up with dead skin and oils. These glands are found in the hair follicles on your skin and produce sebum, an oily, waxy substance that keeps your skin lubricated and waterproof.

Though the spots are physically harmless, acne may have a serious effect on people’s mental health and lead to low self-esteem, anxiety and depression (24Trusted Source).

The exact role that vitamin A plays in the development and treatment of acne remains unclear (25Trusted Source).

It has been suggested that vitamin A deficiency may increase your risk of developing acne, as it causes an overproduction of the protein keratin in your hair follicles (2627Trusted Source).

This would increase your risk of acne by making it more difficult for dead skin cells to be removed from hair follicles, leading to blockages.

Some vitamin-A-based medications for acne are now available with a prescription.

Isotretinoin is one example of an oral retinoid that is effective in treating severe acne. However, this medication can have serious side effects and must only be taken under medical supervision (28Trusted Source29Trusted Source).

SUMMARYThe exact role of vitamin A in the prevention and treatment of acne is unclear. Yet, vitamin-A-based medications are often used to treat severe acne.

5. Supports Bone Health

The key nutrients needed for maintaining healthy bones as you age are protein, calcium and vitamin D.

However, eating enough vitamin A is also necessary for proper bone growth and development, and a deficiency in this vitamin has been linked to poor bone health.

In fact, people with lower blood levels of vitamin A are at a higher risk of bone fractures than people with healthy levels (30Trusted Source).

Additionally, a recent meta-analysis of observational studies found that people with the highest amounts of total vitamin A in their diet had a 6% decreased risk of fractures (30Trusted Source).

Yet, low levels of vitamin A may not be the only problem when it comes to bone health. Some studies have found that people with high intakes of vitamin A have a higher risk of fractures as well (31Trusted Source).

Even so, these findings are all based on observational studies, which cannot determine cause and effect.

This means that currently, the link between vitamin A and bone health is not fully understood, and more controlled trials are needed to confirm what has been seen in observational studies.

Bear in mind that vitamin A status alone does not determine your risk of fractures, and the impact of the availability of other key nutrients, like vitamin D, also plays a role (32Trusted Source).

6. Promotes Healthy Growth and Reproduction

Vitamin A is essential for maintaining a healthy reproductive system in both men and women, as well as ensuring the normal growth and development of embryos during pregnancy.

Rat studies examining the importance of vitamin A in male reproduction have shown that a deficiency blocks the development of sperm cells, causing infertility (33Trusted Source34Trusted Source).

Likewise, animal studies have suggested that vitamin A deficiency in females can impact reproduction by reducing egg quality and affecting egg implantation in the womb (33Trusted Source).

In pregnant women, vitamin A is also involved in the growth and development of many major organs and structures of the unborn child, including the skeleton, nervous system, heart, kidneys, eyes, lungs and pancreas.

Yet, though much less common than vitamin A deficiency, too much vitamin A during pregnancy can be harmful to the growing baby as well and may lead to birth defects (35Trusted Source36Trusted Source).

Therefore, many health authorities recommended that women avoid foods that contain concentrated amounts of vitamin A, such as pâté and liver, as well as supplements containing vitamin A during pregnancy.

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10 Possible benefits of curd for hair growth

Benefits of Curd for Hair

The curd is not only good for your body and general health but for your hair too. Here are 10 benefits of curd for hair growth listed below.

1. Boosts Immunity

The vitamins and nutrients in yogurt are good for boosting immunity. Poor immunity equates to frequent or rapid hair loss, but with a cup of yogurt, you won’t have to worry about that.

2. Rich in Protein

Your hair follicles require protein to be strong and healthy. Just by adding in some curd or applying some on your scalp, you’ll be going a long way towards nourishing them. Protein also boosts metabolism and that influences your hair growth directly too.

3. Hydrates Your Scalp

Yogurt is known to hydrate your scalp very well. It rejuvenates your hair follicles and gets rid of that dreaded dryness and dullness, especially during the winter months.

4. Fixes Frizzy Hair

Frizzy hair is a huge problem faced by many. Yogurt softens your hair follicles and works as a soothing agent. It keeps your style in place.

5. Eliminates Dandruff

Those white flaky particles are detestable to look at but you don’t have to worry anymore now. Just apply some yogurt and leave it on for 40 minutes. Rinse and voila – your dandruff is gone!

6. Improves the Shine Factor

Yes, curd adds shine to your hair and makes it lustrous.  Making a curd mask and applying it to your hair for half an hour will work magic on those hair follicles. Your hair locks will simply look gorgeous and you can rinse it with shampoo afterwards.

7. Makes Your Hair Strong

Are your hair follicles too weak and come apart too easily? If yes, then you should consider mixing curd with olive oil, curry and basil leaf paste and applying that to your hair. It’s shown to strengthen it by delivering the right blend of nutrients to your hair follicles.

8. Conditions Your Hair

Yes, curd also works as a natural hair conditioner. It eliminates itchiness and irritation on your scalp and works even better when applied by mixing it with two teaspoons of honey. Your hair will become softer and silkier with this blend and it even moisturise your scalp in the process.

9. Hairs Softening

Perhaps one of the more credible claims surrounding curd and hair health is the product’s ability to soften and moisturize your hair. You may also notice reduced frizz.

10. Hair growth

Besides a healthy scalp, your hair relies on strength to remain intact so it can grow properly. To that end, some believe curd may help promote hair growth.

It’s thought that B vitamins are partially credited here, as they can promote stronger hair growth at a faster rate. Biotin (vitamin B-7) in particular is credited with the promotion of hair growth, along with other ingredients found in milk products, such as zinc.

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6 Tips for long and healthy Hair

Tips for long hair

How fast does hair really grow?

We are born with the total amount of hair follicles we will ever have over our lifetime. There may be about 5 million on our body, but our head has about 100,000 follicles. As we age, some follicles stop producing hair, which is how baldness or hair thinning occurs.The American Academy of Dermatology says that hair grows about 1/2 inch per month on average. That’s a grand total of about 6 inches per year for the hair on your head. Here are following 6 Tips for long and healthy hair

How fast your hair grows will depend on your:

  • age
  • specific hair type
  • overall health
  • other health conditions

Science has discovered a little bit about how hair growth is controlled at the cellular level in the body, but not enough to know how we can directly speed up hair growth. Read on to learn about the science behind hair growth and how to use that knowledge for healthier hair.

The stages of hair growth

Hair grows in three stages, and each strand of hair follows its own timeline. These three stages are:

  • anagen: active growth phase of hair that lasts 2-8 years
  • catagen: transition phase where hair stops growing, lasts 4-6 weeks
  • telogen: resting phase where hair falls out, lasts 2-3 months

The average scalp has 90-95 percentTrusted Source of the hair follicles in anagen phase. This means about 5-10 percent are in the telogen phase, which accounts for the 100-150 hairs that fall out every day.

Can you increase the anagen phase for hair growth?

How long the anagen phase lasts depends on how long your hair is and if the cells in your follicle base are continuing to multiply and become hair cells. Hair grows because matrix cells shed some of their structure as they reach the upper follicle. The shed structure combines with keratins to form hair strands that exit your skin’s surface.

Researchers are still looking into what triggers our bodies to “turn on” the anagen phases. But there are steps you can take to promote healthy hair during the anagen phase.

How to make your hair grow stronger

Hair is made up of keratin and dead skin cells. While there’s no direct method to make your hair grow faster overnight, there are steps you can take to keep your hair healthy and long. Talk to your doctor before trying supplements such as biotin, keratin, or other nutritional supplements. They may interact with medications and cause unintended side effects.

1. Keep up with vitamins and nutrients

While many companies promote vitamins or supplements for hair growth, they don’t always directly affect hair length. But the body does require a lot of energy to make your hair grow. Missing out on balanced meals and nutrients can affect hair growth.

It’s best to get your vitamins and nutrients from your diet, but supplements you may be interested in include:

Vitamin or nutrientDoes it work?Studies
omega-3 and 6may workIn a studyTrusted Source of 120 healthy females, the group who took omega-3 and -6 supplements had less hair loss and improved hair density.
zincmay only affect those with a zinc deficiencyZinc deficiencyTrusted Source plays a role in hair loss.
B-5 and biotinno evidence that it works for people who are not biotin deficientstudy that looked at oral supplements containing biotin and zinc found that they helped decreased hair shedding and improved hair quality and strength.
vitamin Canecdotal evidenceThe antioxidant effects of vitamin C may help prevent oxidative stress that causes hair to gray and thin out.
ironmay only work if you have an iron deficiencyInsufficient evidence for the relationship between iron deficiency and hair loss.
vitamin Dmay only work if you have alopecia, or hair lossOne study found that people with alopecia had vitamin D deficiencies.

2. Apply essential oils

One study showed that pumpkin seedTrusted Source increases hair count for men with hair loss by 40 percent.

Avoid applying essential oils directly to your skin. You can dilute the oil with a few drops of essential oil per ounce of carrier oil. Two other oils that may help include rosemaryTrusted Source and peppermintTrusted Source oil. While the trials have been animal studies, results suggest that these oils may benefit hair growth.

You can also mix these essential oils with other carrier oils that preventTrusted Source hair damage, such as:

  • coconut
  • sunflower
  • mineral
  • castor

3. Try topical ointments

Topical ointments are generally for people experiencing hair loss. They may help your hair grow. Studies show that these products are effective in treating alopecia, or hair loss, and promoting hair growth:

4. Take keratin supplements

There aren’t many studies on the effects of protein, keratin, and vitamins on hair health. One study looked at a product that had 500 milligrams of keratin and other vitamins and minerals. The group that took the supplement showed:

  • 12.5 percent reduction in hair loss
  • 5.9 percent improved in hair strength
  • improved hair brightness and luster

5. Use protein

Protein helps your hair grow and protect it from chemical and environmental damage. If you style or apply heat to your hair often, using a protein treatment can protect your hair. You can purchase these online or use coconut oil at home. Coconut oil helps reduceTrusted Source protein lost both before and after washing hair.

Too much protein can affect your kidneys. It may also cause your hair to become brittle, although this is rare. It’s best to get protein from your diet and not supplements. You can get protein from vegetables, nuts, yogurt, and other foods.

6. Caffeinate your follicles

Studies are still new on the effects of caffeine on hair growth, but a cell studyTrusted Source found that caffeine may have growth-promoting effects on hair. Using hair products with caffeine, like this shampoo by AB Crew, as an ingredient may help.

What factors can affect hair growth?

There are a few factors that can affect hair growth, including:

  • genetics or family history of hair loss
  • hormonal changes
  • lack of nutrition
  • medications
  • stress
  • trauma that damages follicles
  • other diseases or conditions

It’s also important to note that if you are experiencing unexplained and severe hair loss, you should schedule a checkup with your doctor, as certain illnesses and health conditions can cause hair loss.

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Vitamin A Uses and Benefits

vitamin A uses

Vitamin A Uses and Benefits

Despite being abundantly available in Vitamin A rich foods, one-third of the world’s children under the age of five, suffer from its deficiency, according to a 2009 World Health Organisation’s global database on Vitamin A Deficiency. This deficiency has also been known to be fatal to kids, and has also been held responsible for causing preventable childhood blindness, particularly in South East Asian and Africa (as per a 2013 report by the National Institutes of Health). Numerous scientific studies have pointed at the health benefits of consuming adequate vitamin A, as part of your daily diet.

Let’s look at some of the important roles and benefits of consuming Vitamin A:

1. Eye Health

Vitamin A is responsible for maintaining eye health, as it converts the light entering our eyes into electrical signals that can be then interpreted by the brain. Additionally, Vitamin A is a component of the pigment rhodopsin, which is found in the retina of the eye and is said to be photosensitive.

2. Improved Immunity

A deficiency of Vitamin A can leave you to be vulnerable to a number of diseases and consuming it ensures that your body’s defences are active. This vitamin is important for maintenance of the mucous lining in the eyes, gut, genitalia and the lungs, and it is also crucial for development of white blood cells that fight infectious diseases.

3. Fights Acne

Acne is a skin problem that involves severe breakout of pimples that are often painful and most often even leave scars behind. Vitamin A is said to prevent development of acne.

4. Healthy Bones

Vitamin A also supports bone development and health and a deficiency of this vitamin has been linked with poor bone health. Some studies have shown that people with low levels of Vitamin A in blood are susceptible to bone fractures.

5. Reproductive Health

Vitamin A is important for maintaining the reproductive health of both men and women, especially the latter by ensuring the proper growth and development of the embryos during pregnancy. Deficiency of vitamin A in an expectant mother’s diet has been linked with birth defects in their kids.

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Vitamin A-Rich Foods | Best Dietary Sources Of Vitamin A

Vitamin A is a fat-soluble vitamin that is stored in the liver. Vitamin A-Rich Foods | Best Dietary Sources Of Vitamin A are mentioned below.

There are two types of vitamin A that are found in the diet.

  • Preformed vitamin A is found in animal products such as meat, fish, poultry, and dairy foods.
  • Provitamin A is found in plant-based foods such as fruits and vegetables. The most common type of pro-vitamin A is beta-carotene.

Vitamin A is also available in dietary supplements. It most often comes in the form of retinyl acetate or retinyl palmitate (preformed vitamin A), beta-carotene (provitamin A) or a combination of preformed and provitamin A. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3936685/

Here are the best dietary sources of Vitamin A or retinol (Preformed Vitamin A):

1. Cod Liver Oil

One of the best sources of retinol is cod liver oil, which is commonly consumed in the form of supplements, which has 2000 percent of the Daily Value (DV), as per the data by USDA.

2. Goat Cheese

This low-calorie cheese is also a rich source of Vitamin A. It contains 29 percent of the DV (as per USDA data).

3. Liver

The livers of mammals like cow, lamb, pig etc, are incredibly rich in retinol and can be consumed as part of a non-vegetarian diet to meet requirements of the vitamin.

4. Blue Cheese

Another healthy cheese- blue cheese- is also rich in Vitamin A1 and contains 15 percent of the DV (as per USDA data).

Here are the best dietary sources of carotenoids or Provitamin A:

1. Carrots

Carrots are popular among health nuts for its nutrient riches, among which Vitamin A is found in 104 percent of the DV (as per USDA data).

2. Spinach

This extremely healthy low-calorie veggie is also rich in Provitamin A or carotenoids containing 52 percent of beta-carotene (a type of carotenoid) by DV (as per USDA data).

3. Sweet Potato

This favourite food of the health freaks also contains good amounts of carotenoids- 283 percent of the DV (as per USDA data).

4. Mango

The king of fruits mango also reigns supreme when it comes to supplying your body with Provitamin A. The delicious fruit contains 21 percent by DV of Vitamin A (as per USDA data).

Since Vitamin A is fat-soluble, it will be absorbed better by the body when consumed along with healthy fats. Animal-sources of Vitamin A may be more effective in fighting Vitamin A deficiency as they are also naturally rich in fats. For plant-sources of Vitamin A, make sure you add some amounts of healthy oils like olive oil, canola oil etc. to improve Vitamin uptake.

To find the complete information about Vitamin A: Its functions , deficiency , recommendations click here.

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