Although you may not have heard of biotin, you probably know about b-complex vitamins in general and how essential they are to your health. Biotin is vitamin b7 and its benefits for men are vast, including hair growth, stronger nails, and better skin health. In this article, we will discuss the biotin benefits for men in more detail and also cover why hair loss occurs in men. We'll then explain the best sources of biotin in food and supplements, and how you can ensure you're getting the optimal dose.
What Does Biotin Do For Men?
Biotin was first discovered in relation to "Egg white injury." it was observed that eating raw egg whites resulted in hair loss, dermatitis, and neuromuscular problems. Albert Szent-Gyorgyi (famous for first isolating vitamin c) discovered that this condition was related to biotin. Avidin, a glycoprotein in raw egg whites, binds to biotin and prevents its absorption. Once cooked, the avidin is destroyed and biotin is available for absorption. Nowadays, biotin is known as an essential nutrient that helps with various aspects of health. It's a water-soluble vitamin that is part of the b-vitamin family. It is also known as vitamin h or coenzyme r. The "H" comes from haar and haut in german, which means hair and skin. Biotin is involved in energy metabolism, cell growth, and the synthesis of fatty acids and amino acids. Biotin is also important for maintaining healthy hair, skin, and nails. Supplementing with biotin has been shown to strengthen brittle nails, improve dry skin conditions, and promote hair growth. Some of the vital functions of biotin include helping to form fatty acids and glucose assisting in the metabolism of fats and amino acids supporting cell growth playing a role in the production of enzymes histone modification gene regulation (modifying transcription factors)cell signaling naturally, these functions are essential for everyone, not just men. However, biotin is an especially essential vitamin for men because it helps to maintain healthier hair. It does this by working at the cellular level to improve the health of the hair follicle. Other overall potential health benefits of biotin need more research but may include treating or ameliorating the symptoms of multiple sclerosis dermatitis neuropathy brittle nails (fingernails and toenails)
Why Do Men Lose Their Hair?
There are various reasons why men lose their hair or experience thinning hair with age. These factors include genetics, age, and lifestyle choices. The most common type of hair loss in men is called male pattern baldness, also known as male androgenetic alopecia (maa). Maa is the most common form of hair loss in men and affects 30-50% of men by age 50. This loss of hair occurs in a common pattern around the temples, mid-frontal scalp, and vertex. While the exact cause of maa is unknown, it is believed to be related to a combination of genetics and hormones. Thinning hair is related to DHT levels. Testosterone is converted into dihydrotestosterone (DHT) by the enzyme 5-alpha reductase. Dht then binds to hair follicles and leads to miniaturization – this is where the hair follicles get progressively smaller and the hair shafts become thinner. Eventually, these follicles stop producing hair altogether. Extra DHT can cause hair issues such as
Alopecia areata: this is an autoimmune condition that causes patchy hair loss on the scalp and body. It is believed to be related to genetics and stress. Telogen effluvium: this is a type of temporary shedding that can be caused by a number of things, including medication, surgery, childbirth, extreme stress, or nutritional deficiencies.
Does Biotin Make Men's Hair Grow?
There is some evidence that biotin may help to promote hair growth and reduce hair loss in men. Taking biotin won't lead someone who has been completely bald for 15 years to suddenly grow a full head of hair, but it can affect the thickness and appearance of hair. It's been proposed that biotin can help prevent DHT from binding to the hair follicles. In addition, biotin helps with keratin synthesis. Keratin is a key protein in the hair shaft and is important for hair growth.
Can Biotin Help Men with Acne?
Biotin has been shown to help with acne for some people. There are many different factors affecting whether or not biotin will work for acne, including genetics and other lifestyle choices.
According toWebMD, evidence shows that biotin may help in improving comedonal acne (the kind that causes blackheads and whiteheads). Another benefit is for people who take retinoids for acne, as biotin can help with resulting skin irritation and flaking.
There has been a study showing biotin improved acne, but other ingredients were also included in the supplement. Dermatologists need more research isolating biotin alone to determine how effective it is specifically to treat acne.
How Much Biotin Should Men Take Daily?
There is no set recommended daily allowance (RDA) for biotin. However, the U.S. Food and Nutrition Board has established Adequate Intake (AI) levels.
The AI for biotin is 30 micrograms (mcg) for men over the age of 18.
When it comes to taking biotin to improve hair health, most people recommend taking between 2-5 mg/day.
It is best to speak with a health care professional and seek medical advice before starting any new dietary supplements, especially if there are other health conditions that may be present or you take other medications.
Who Is at Risk of Biotin Deficiency?
The majority of people get adequate levels of biotin from their daily diet, but there are some exceptions. Those at risk ofbiotin deficiency include:Pregnant womenSmokersThose who consume alcohol excessivelyElderly individualsPeople with certain gastrointestinal disorders, such as Crohn's disease or celiac diseaseThose who have had weight-loss surgeryPatients on antiepileptic medications (carbamazepine, phenytoin, and phenobarbital)Patients on isotretinoin for acne treatmentPeople who consume a lot of raw egg whites (the protein avidin binds to biotin and prevents absorption)
Deficiency is rare but can lead to hair loss, brittle nails, and a scaly rash around the eyes, nose, mouth, and genitals.
Neurological symptoms associated with a deficiency in biotin include depression, hallucinations, lethargy, and hypotonia (reduced muscle tone). Medical experts have given large doses of up to 10 mg daily of supplemental biotin in cases of deficiency without seeing any negative side effects.
Where Can Men Find Biotin in Their Diets?
The best way to ensure that you are getting enough biotin is to eat a variety of healthy foods. Biotin can be found in foods including:
Beef Liver: one of the highest food sources of biotin with over 30 mcg in a three-ounce serving, which fulfills the daily value.
Eggs: biotin is found specifically in the egg yolk. One cooked egg contains around 10 mcg of biotin. Remember to cook your eggs fully to avoid salmonella poisoning and egg white injury (which affects biotin absorption).
Nuts and seeds: peanuts, almonds, and pecans are all good sources of biotin. Sunflower seeds are another excellent source with 2.6 mcg biotin in a 1/4 cup serving.
Sweet potatoes: a 1/2 cup of cooked sweet potato can also come close to meeting your daily needs with 2.4 mcg of biotin per 1/2 cup serving.
Dairy: cheddar cheese, milk, and yogurt all contain some amount of biotin, depending on the serving size.
Biotin is also be produced by bacteria in the gut. This is why patients with bowel disorders may also experience a biotin deficiency.
Good gut health is essential for maintaining adequate biotin levels. Probiotics, fermented foods, and prebiotic foods can all help to improve gut health. Examples of these foods include:
What Are the Side Effects of Biotin?
Biotin is a water-soluble vitamin (meaning it's excreted in urine and feces) and is therefore considered relatively safe. There have been no reports of toxicity from biotin supplementation, even at high doses.
According to the FDA, people do need to be aware that high levels of biotin supplementation could affect medical test results.
Although no Tolerable Upper Intake Level has been established, there are no benefits to taking excessive amounts of biotin for healthy individuals who aren't suffering from a biotin deficiency.
Instead, meeting the adequate intake of 30 mcg per day for adult males or up to 2-5 mg per day for additional benefits should be perfectly sufficient for meeting biotin needs.
What Are Some Tips for Finding the Best Biotin Supplement?
In addition to consuming biotin in food, there are many supplements on the market. When looking for a biotin supplement, it is important to consider the following:
The amount of biotin in the supplement. Be sure to look for a supplement that meets the recommended dose.
Choose one that has been third-party tested for quality and purity. Look for a cGMP-certified facility.
Consider the form of biotin in the supplement. Biotin comes in a few different forms, including pills, capsules, tablets, powder, liquid supplements.
Consider a supplement with additional micronutrients known to support hair, skin, and nails and contribute to hair growth.
When selecting a biotin supplement, it is important to do your research and find one that meets your needs. There are many high-quality supplements on the market, so be sure to choose one that is right for you.
1 Body's Biotin supplement contains 10,000 micrograms of high-potency biotin to help you get strong, nourished hair, skin, and nails.
Biotin Plus Other Ingredients
Another option is taking biotin in combination with other ingredients and micronutrients known to improve wellness.
1 Body Hair, Skin & Nails supplement contains 26 ingredients that promote fuller hair, stronger nails, clearer skin, and overall health and wellbeing.
These ingredients include:
Vitamins B1, B2, B3, B5, B6, and B12
PABA (Para-aminobenzoic acid, also used as a sunscreen)
As you can see from the list, many of these nutrients are antioxidants, such as vitamins A, C, and E; selenium; and MSM. Antioxidants play a role in fighting oxidative stress, which can damage hair, skin, and nails.
Some of the other ingredients in 1Body's Hair, Skin & Nails supplement that are related to hair growth or biotin production include:
Vitamins B6 and B12 – these vitamins are necessary for the proper function of biotin in the body.
MSM – MSM has been shown to improve the condition of hair, skin, and nails.
Horsetail Extract – it's not taken literally from a horse's tail, but from the horsetail plant which is part of the fern family. This extract contains silica, which is necessary for the formation of collagen and keratin and strengthens hair and nails. It also promotes circulation which helps maintain healthy hair follicles.
Zinc – a mineral that is essential for the proper functioning of many enzymes in the body, including those that are responsible for hair growth.
1 Body's Hair, Skin & Nails supplement contains 2.5 mg of biotin per serving, which is two capsules. This meets the daily recommended dose for adults. This supplement also provides other beneficial ingredients that work together to promote hair, skin, and nail health.
As with all 1 Body products, both Biotin and Hair, Skin & Nails contains no preservatives, artificial colors, or flavors. The vegetarian capsules are gluten, soy, lactose, and hormone-free – all of the good stuff without junk fillers or compromising ingredients.
The Bottom Line
Biotin is an important water-soluble vitamin that is necessary for many biochemical processes in the body. This vitamin plays a role in energy metabolism, fatty acid synthesis, and gluconeogenesis.
Biotin is also essential for the health of the skin, hair, and nails. Especially as you age, ensuring you have enough biotin in your diet can keep your hair full and shiny, and help you maintain your skin and nails as well.
Healthier Hair - Ditch the hair growth products with harsh chemicals and stick with a natural hair growth vitamin that’s essential for healthy hair.
Stronger Nails - Biotin is one of the best nail vitamins for stronger nails, helping your nails grow longer with less chipping and breaking.
Nourished Skin - Do you want clear, healthy, glowing skin? Biotin is important for skin health, for women as well as men.
Essential B-Vitamin - Biotin plays a role in skin, hair, and nail health. Although uncommon, biotin deficiency can lead to hair loss or skin rashes.
High Potency Biotin - Our formula uses a high potency 10,000 mcg dose of biotin to maximize the potential benefits