Biotin tablets and hair vitamins are two of the most popular supplements when it comes to tackling hair problems like hair fall, thinning, and breakage. Both are widely promoted for boosting hair growth, but they are not the same. While both promise to tackle hair problems, they work differently and cater to different needs. Let’s explore what makes them different.
When we talk about hair loss and hair thinning problems, the first that comes to mind is biotin then what about other vitamins and minerals!! Is biotin the only solution for all our problems? Not always! Hair loss is a common concern that affects people of all ages and genders. While many factors can contribute to hair loss, understanding the underlying science can help you better manage this condition. Human hair growth is a cyclical process consisting of three main phases these are Anagen, Catagen, and Telogen. To learn more about this topic, check out our previous blog where we discuss the science behind hair loss in detail.
Biotin tablets
Biotin is vitamin B7(also known as vitamin H), biotin is a water-soluble vitamin, and it plays a key role in important body functions like producing energy from glucose (gluconeogenesis), making fats, and breaking down proteins[1]. Biotin has become the new trend for consumers wishing to have longer, healthier hair. Is this true biotin stops hair loss and helps with regrowth? Let’s see
How Biotin Work
First, we need to know, how biotin works on our hair and nail health. Biotin enhances keratin production, the primary protein that makes up hair, skin, and nails, strengthening hair strands and reducing brittleness for healthier, more resilient hair. It also stimulates faster hair growth by increasing the rate of cell turnover in hair follicles, improving their health and function. Additionally, it strengthens blood vessels, improving circulation to the scalp, which ensures better delivery of nutrients and oxygen to the follicles. However, this process is further supported by other essential nutrients, biotin doesn’t work in isolation[2].
Foods rich in biotin :
You can easily meet your daily biotin needs through food.
- Egg Yolks
- Nuts and Seeds (like almonds, walnuts, sunflower seeds, and peanuts)
- Legumes (lentils, chickpeas, soybeans)
- Whole Grains (oats, barley, wheat)
- Meat and Organ Meats (liver, kidney)
- Fish (salmon, sardines, tuna)
- Dairy Products (milk, cheese, yogurt)
- Fruits and Vegetables (avocados, sweet potatoes, spinach, broccoli)
- Mushrooms - unique and tasty source of biotin.
How much biotin should take?
According to the RDA, adults should consume 40 micrograms of biotin per day.
Too much of biotin doesn’t have any side effects but if more than 100 mcg per day, it could interact with other nutrients or medications. So, if you need to take more than 100 mcg, it’s essential to consult with a doctor.
Biotin Deficiency
It is very common to have a biotin deficiency, especially when one does not have a well-balanced diet. Consuming below 5 micrograms of biotin per day will cause biotin deficiency. What happens when there’s a deficiency?
Biotin deficiency Symptoms:
Symptoms can include
- Hair loss
- Hair thinning
- Brittle nails
- Red rashes around eyes, nose, mouth and genital area
- Numbness on your feet and hands
- Lack of energy
Okay, now let's dive to learn about hair vitamins.
Hair vitamins
Hair vitamins are specially formulated supplements designed to address multiple factors contributing to hair health. Unlike biotin tablets, hair vitamins combine various essential nutrients, providing a more holistic approach to managing hair concerns. These formulations include a blend of vitamins, and minerals, which is essential for various hair concerns. Are these nutrients so important for hair health? What are those nutrients and what happens if you do not get enough of those nutrients? [3]
Nutrient Deficiencies and Hair Problems:
-
Iron
Iron is critical for carrying oxygen to the hair follicles via red blood cells. A deficiency can lead to anemia, a common cause of hair thinning and loss. -
Zinc
Zinc plays a vital role in maintaining the health of oil glands around hair follicles. Zinc deficiency can lead to hair loss, making it a vital component of hair vitamins. -
Vitamin C
Vitamin C is a powerful antioxidant that helps protect hair follicles from damage caused by free radicals. It also aids in collagen production, a protein that strengthens hair structure. -
Vitamin D
Vitamin D supports the creation of new hair follicles, promoting thicker and healthier hair. Low levels of vitamin D have been linked to alopecia, a condition characterized by hair loss. -
Vitamin E
Known for its antioxidant properties, vitamin E helps reduce oxidative stress on the scalp, which can hinder hair growth. It also improves blood circulation, ensuring nutrients reach the hair follicles. -
B-Complex Vitamins
Beyond biotin(B7), other B vitamins like B6 and B12 are critical for hair health. They support red blood cell production, which nourishes the scalp and promotes hair growth. -
Other Minerals and Nutrients
Many hair vitamins also include selenium, magnesium, manganese, calcium and choline which contribute to scalp health, reduce inflammation, and improve hair elasticity [4].
Deficiencies in these vitamins and minerals not only cause hair fall but also lead to hair thinning, breakage, grey hair, split hair, dry scalp and frizzy hair which can also contribute to hair loss.
So, does it mean Hair Vitamins are better?
Are Hair Vitamins Better than Biotin Tablets?
Yes, in most cases, because, Hair vitamins offer a more comprehensive approach compared to biotin tablets because they not only help with hair growth but address various hair issues caused by nutritional deficiencies like improving scalp circulation, protecting against environmental damage, enhancing keratin production and helps in many ways to protect hair health. Wondering how to find the right supplement for your hair? Start by identifying potential deficiencies that could be affecting your hair health.
How to find the right one for me?
Biotin tablets can help individuals only to those who have biotin deficiency. If you notice hair loss, thinning, or brittleness, it may indicate a deficiency in essential vitamins or minerals. Here's how to determine if you're lacking key nutrients,
- Signs You Need More Than Biotin for Hair Growth:
- Iron: Fatigue, hair loss, pale skin.
- Zinc: Hair shedding, flaky scalp.
- Vitamin D: Thinning hair, excessive shedding.
- B-Complex: Hair thinning, brittle nails, fatigue.
- Diet Check: Review your meals to ensure you include nutrient-rich foods like fruits, vegetables, proteins (such as eggs, fish, and nuts), and whole grains to promote hair health. An imbalanced diet can weaken hair, highlighting the importance of supplements.
- Blood Tests: A simple blood test called ‘complete vitamins and minerals’ can confirm deficiencies like iron, vitamin D, and B12.
- Lifestyle Factors: Stress, poor diet, and lack of sleep often cause nutrient imbalances.
The effectiveness of a supplement depends on the right dosage. It's important to choose a supplement that provides the optimal dosage of essential nutrients. InStrength Hair vitamins offers the perfect balance of vital nutrients at a safe and effective level. Packed with 27 potent vitamins, minerals, and trace elements, this hair vitamins targets hair loss, thinning, and overall hair health. This formula is plant-based, non-GMO, gluten-free, and clinically proven for its effectiveness. Regular use, combined with a healthy diet, can support better and long-lasting results, helping you achieve thicker, more vibrant hair.
Final Thoughts
Understanding your body's needs is the first step to healthy hair. While biotin is an essential nutrient for hair health, it’s only one part of the solution. Research highlights that biotin supplements are particularly beneficial for individuals with biotin deficiencies[5]. However, hair health is influenced by multiple factors, and a single nutrient may not address all concerns. Hair vitamins, with their multi-nutrient approach, go beyond just biotin to target a broader spectrum of hair and scalp issues. These supplements provide comprehensive support by addressing visible signs of hair problems and tackling their root causes. Opting for a well-formulated hair vitamin can lead to stronger, shinier, and healthier hair.
References:
[1] https://pmc.ncbi.nlm.nih.gov/articles/PMC5582478/
[2] https://jcadonline.com/biotin-for-hair-loss-evidence/
[3] https://pmc.ncbi.nlm.nih.gov/articles/PMC6380979/
[4]https://www.researchgate.net/publication/347565683_Clinical_efficacy_of_popular_oral_hair_growth_supplement_ingredients
[5]https://www.researchgate.net/publication/316502607_A_Review_of_the_Use_of_Biotin_for_Hair_Loss