Biotin for the hair - effect, dosage & study situation
For many people, beautiful, strong hair is a symbol of health and attractiveness. One nutrient that is mentioned particularly frequently in this context is biotin - also known as vitamin B7 or vitamin H.
But what role does biotin really play in hair growth, what dosage makes sense and what does current research say?
1. what is biotin and why is it important for hair?
Function in the body
Energy metabolism
Biotin belongs to the B vitamin family and is water-soluble. It supports central enzymes in energy metabolism and is involved in the processing of carbohydrates, fats and proteins. It thus provides the body with the energy it needs to renew cells - including hair and skin cells, which divide particularly quickly.
Meaning for hair
Keratin formation
Biotin is particularly important for hair because it is directly involved in the production of keratin - a protein that forms the main component of hair, skin and nails. Without sufficient keratin, the hair lacks the necessary stability and resistance.
Consequences of a defect
Hair health
Although a biotin deficiency is rare, it can lead to significant changes:
- Hair becomes thin and brittle
- Lackluster appearance
- In severe cases, even increased hair loss
This is often accompanied by brittle nails and dry skin.
Note: Causes for a deficiency can be, for example, certain medications, alcohol abuse or a very unbalanced diet.
2. effect of biotin on the hair
Promotion of keratin production
Hair follicle
Biotin actively supports the hair follicles in the formation of keratin structures. This ensures that the hair is strengthened from the inside out and is more resistant to regrowth.
Strengthening the hair roots
Anchoring
A stable hair cycle is the basis for full hair. Biotin helps to ensure that the hair is anchored deeper and more firmly in the scalp and therefore less likely to fall out.
Improvement of shine & elasticity
Hair quality
Many users of biotin report noticeably shinier, more elastic hair. This is because biotin smoothes the structure of the hair fibers, making the hair reflect light better and appear smoother.
Prevention of hair breakage
Structural stability
Hair that is sufficiently supplied with biotin has a more robust structure. This reduces the susceptibility to split ends, hair breakage and damaged ends - a particular advantage for long hair or frequent styling.
3. dosage of biotin for healthy hair
Recommendation according to DGE
Daily requirement
The German Nutrition Society (DGE ) recommends a daily intake of 30-60 µg biotin for adults. This requirement can usually be easily met through a balanced diet.
Biotin via food
Natural sources
Biotin is found in many foods. Particularly rich are:
- Eggs (especially the yolk)
- Nuts and seeds such as almonds, walnuts or sunflower seeds
- Oatmeal and whole grain products
- Vegetables such as spinach, broccoli or mushrooms
- Oily fish such as salmon and sardines
Tip: As biotin is sensitive to heat, food should be cooked gently to preserve the nutrient as much as possible.
Biotin via supplements
Higher dosages
Many hair preparations contain biotin in dosages of 2,500-10,000 µg. These amounts are significantly higher than the daily requirement, but are considered safe as biotin is water-soluble and any excess is excreted in the urine.
Important: Such high-dose products are generally only useful if there is a proven deficiency or if the diet is very low in biotin.
4. studies on biotin and hair growth
Positive effects in case of deficiency
Scientific studies prove this: For people with a biotin deficiency, supplementation can improve hair growth and significantly increase hair quality.
Effect on healthy people
Subjective experiences
The effects are not clearly demonstrable in people without a deficiency. Nevertheless, many users report shinier, stronger hair and generally improved hair health - even if this has not yet been clearly proven scientifically.
Findings from meta-analyses
Scientific overviews
Meta-analyses suggest that although biotin is an important building block of hair health, it usually only develops its full effect in combination with other nutrients - such as zinc, iron, omega-3 fatty acids or vitamin D.
5 Natural sources of biotin
Animal sources
- Eggs (egg yolk)
- Salmon and sardines
- Animal liver and offal (very rich in biotin, but not to everyone's taste)
Plant sources
- Almonds, walnuts and hazelnuts
- Spinach, broccoli, cauliflower and mushrooms
- Soybeans and lentils
Cereal products
- Oat flakes
- Wholemeal bread and wholemeal rice
Conclusion: Biotin for the hair makes sense, but in the right combination
Biotin undoubtedly plays an important role in the health of hair, skin and nails. It strengthens keratin formation, promotes structural stability and supports hair growth. While healthy people often get enough biotin from a balanced diet, supplements can be useful in certain cases. A targeted intake can improve hair growth , particularly in the case of a proven deficiency. However, biotin alone is not a miracle cure - it is most effective in combination with other vitamins, minerals and plant-based active ingredients.
This is exactly where our Laduti Hair Serum comes into play: It combines not only biotin, but a variety of high-quality, natural ingredients that have been scientifically studied in relation to hair and scalp health. Particularly noteworthy are:
- Biotin: Supports the formation of keratin and thus forms the basis for healthy hair.
- Caffeine: Stimulates the hair roots and can prolong the growth phase.
- Panax Ginseng: Promotes microcirculation and improves the supply of nutrients to the hair follicles.
- Rosemary oil: Stimulates blood circulation in the scalp and strengthens the activity of the hair roots.
- Centella Asiatica: Protects the scalp from oxidative stress and supports its regeneration.
- Procapil™: An innovative active ingredient complex of oleanolic acid, apigenin and biotinoyl-GHK, which can improve hair anchoring and counteract hormone-induced hair loss.
- AnaGain™Active plant ingredient from pea sprouts that specifically activates the signaling pathways for hair growth and can help to prolong the hair growth phase.
The combination of these natural active ingredients and innovative complexes means that Laduti offers modern, gentle and long-term care that strengthens your scalp and can improve the conditions for healthy hair growth.
In this way, the "hair vitamin" biotin becomes part of a holistic, modern approach to hair loss.
FAQ
Does biotin really help against hair loss?
Yes - especially in the case of biotin deficiency. But even without a deficiency, biotin can improve hair quality in combination with other active ingredients.
How long does it take for biotin to take effect?
The first changes are usually visible after 3-6 months, as hair growth is a slow process.
Is it possible to take too much biotin?
Biotin is water-soluble and excess amounts are excreted. However, very high doses can falsify laboratory values - it is therefore advisable to consult your doctor.
Is biotin from food sufficient?
As a rule, yes. Supplements or care products are particularly useful if there is an increased need or the diet does not provide sufficient biotin.
Is biotin useful in hair serums?
Yes. Biotin can act directly on the hair roots via the scalp together with other active ingredients - like our Laduti Hair Serum.
