Incorporating Biotin Into Your Regimen For Healthy Hair
Biotin is a fairly common supplement you can find at your local grocery store with claims to promote the health of your hair and skin. Biotin falls into the category of B-vitamins, also known as vitamin B7, and at one point the vitamin was called coenzyme R and vitamin H. (The H stands for Haar und Haut, which is German for hair and skin.)
Biotin deficiency is rare, but there are many supplements marketed to grow your hair and beard to incredible lengths. Although many of these claims lack evidence, what is true is that biotin helps the keratin structure of your hair, which is a protein that makes up your hair, skin, and nails.
Your hair will only grow 1/2 inch per month, so no matter what you take, don't expect any type of overnight results. Because Biotin is a vitamin, you can also opt to get your daily dose through a myriad of foods. Almonds, Peanuts, Walnuts, Whole Grains, Bananas, Cauliflower, and Mushrooms all contain Biotin, but for best results eat them raw.
While there are risks to everything, Biotin is a water-soluble vitamin, so the potential of getting "too much" is a rarity; any extra biotin in your body will flush out through your urine. This makes a potential overdose unlikely.
As always, do your own homework on anything you decide to add or incorporate into your diet.