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Eating a healthy diet can increase the biotin hair growth rate. Biotin is a B vitamin that is commonly linked to
stimulating hair growth and maintaining hair pigmentation. It is a building block in the body and a deficiency can
lead to neurological symptoms as well as hair loss and brittle nails. Biotin is a water-soluble vitamin, which
means it doesn’t stay in the body for very long, so eating a diet high in biotin is essential to maintaining proper
biotin levels. Your body takes in whatever biotin it currently needs and then excretes the rest, so you should be
sure to eat a diet that will continuously replenish biotin supplies in your system. Biotin helps your skin look
better because of proper fat production, helps your body use sugar efficiently, and maintains energy supply for
your nerve cells.
A diet with regular intake of biotin can aid the biotin hair growth rate and give better results than
supplements alone. These foods are high in biotin:
 Swiss Chard- This leafy green is considered the top biotin producer.
Swap out lettuce for Swiss chard in your next salad.
Carrots- While carrots are usually known for high levels of
beta-carotene, they are also a good source of biotin.
Walnuts, Almonds, Other Nuts- Nuts are a great source of
protein and biotin, they’re a portable option that you can snack on even if you have a busy
schedule.
Goat and Cow’s Milk- Calcium is not the only nutrient that
dairy is high in, both types of milk are good sources of biotin.
Berries and Other Fruits- Berries like strawberries and
raspberry are high in antioxidants and biotin. Because fruit and berries are porous, it is recommended to buy
organic and local if possible.
Halibut- Halibut is high in protein and is considered a “brain
food.”
Vegetables- Onions, cauliflower and cucumbers are all
part of a healthy diet and contain biotin.
 Chicken’s eggs are interesting as they can both decrease and increase biotin hair
growth rate. Depending on how you eat the egg, it can be good for your body. Yolks in particular have high
biotin, but eating just egg whites can actually bind the biotin enzyme, which doesn’t allow for absorption.
Biotin is a stable vitamin, meaning cooking foods that contain biotin does not change the absorption of
nutrients. Pairing biotin rich foods with foods that are very acidic is not recommended as the acid may
dilute the vitamin.
A diet high in biotin supports activity of the nervous system. Biotin help synthesize fats and monitors
sugar levels, both of these are used for energy to support the nervous system. Biotin deficiency has been linked to
issues such as seizures, ataxia (lack of muscle coordination) and hypotonia (lack of muscle tone). A rich diet is
not only used to increase biotin hair growth rate. Biotin is also essential in the metabolism of sugar and fat.
Biotin moves sugar from its initial stage and helps convert it into usable chemical energy. A sign that your body
is incapable of using sugar energy efficiently is cramping and muscle pain. If you experience either of these, you
may suffer from a biotin deficiency and should regulate your diet and consider supplements.
While the biotin hair growth rate is a positive effect of eating a healthy diet, better skin is
another reason to eat well. Fat production relies on biotin, and all cells need fat in order to function
properly. Skin cells especially need fat because they are constantly dying and being replaced with new cells.
Skin cells are also the outermost layer of cells and are in constant contact with the environment so it must act
as a barrier for your body. When fat calls cannot be synthesized properly, skin cells are often the first to
develop problems and show symptoms of the issue. Infants most commonly show signs of biotin-deficiency in the
form of something called “cradle cap.” Cradle cap is a skin condition where yellow crusty patches form on the
baby’s head, scalp, behind the ears and on their eyebrows. Adults can also experience skin problems due to a
biotin-deficiency related issue, most commonly found in the form of seborrheic dermatitis. This condition leaves
red scaly patches on the adult’s face, often around their eyes and
nose.
 Have
You Ever Wondered - Can Biotin Cause Hair Loss
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