does salmon cause bloating

BIOTIN FOR HAIR LOSS: DOES IT WORK?

Biotin not only plays a crucial role in the health of hair but also positively influences its structure and shine. Insufficient biotin levels can lead to hair loss and compromise overall hair health. Supplementing with biotin not only helps prevent hair loss but also promotes robust growth, making the hair strong and vibrant. In this article, we will delve deeper into the comprehensive effects of biotin, from providing essential nutrients to the hair to how it influences elasticity and the luster of the hair. Keep reading!

WHAT IS BIOTIN?

Biotin, also known as vitamin B7, is an essential nutrient that plays a role in many important functions in the body. It’s a water-soluble vitamin, meaning it dissolves in water and is not stored in the body, so you need to get it from your diet or supplements on a regular basis.. Obtaining biotin from the foods you consume is recommended. Biotin plays key roles in converting food into energy, regulating cell signals, and managing gene activity. This essential nutrient is found in various everyday foods and is primarily stored in the liver.

BIOTIN BENEFITS FOR HAIR

Despite the limited evidence supporting the exclusive use of biotin for stimulating hair growth, there is somewhat stronger evidence regarding its role in preventing hair loss. Biotin supplementation may indeed be effective in averting hair loss and promoting hair growth, particularly in individuals with a biotin deficiency. Hair loss can be attributed to a variety of factors, including androgenetic alopecia (female pattern baldness), rapid weight loss, nutritional deficiencies (such as iron, zinc, or protein), and endocrine disorders like thyroid dysfunction.

The decision to supplement with biotin without identifying the underlying root cause may impede or delay the initiation of appropriate treatment, especially when a biotin deficiency is not the primary issue. Even in cases where biotin deficiency is present, the supplementation of biotin may not guarantee the prevention of hair loss. Understanding the multifaceted nature of hair loss and its prevention is crucial. While biotin plays a role, it is just one piece of the puzzle. Thorough examination and consideration of various contributing factors, including hormonal imbalances and nutritional deficiencies, are essential for devising a comprehensive and effective treatment plan. 

A Pilot Study of Oral Biotin for the Prevention of Hair Loss in Patients Receiving Taxane-Based Chemotherapy” (2016) by Palmieri et al. “Biotin for Scalp Hair Loss Induced by Chemotherapy in Patients with Breast Cancer: A Double-Blind, Randomized, Placebo-Controlled Trial” Biotin supplementation might decrease hair loss in some patients receiving chemotherapy, particularly those with pre-existing biotin deficiency.

FOOD SOURCES OF BIOTIN

Biotin can be obtained from various food sources, and here are some examples along with their biotin content in micrograms:

  • Egg yolk
  • Pork liver
  • Oat flakes
  • Wheat germ and whole grains
  • Nuts and legumes
  • White mushrooms
  • Rice
  • Spinach and cauliflower
  • Cheese, curds, and cow’s milk
  • Pork, beef, and chicken
  • Salmon
  • Apples, bananas, and tomatoes
  • Carrots, lettuce, and potatoes

These foods provide a range of biotin levels, contributing to meeting the daily recommended intake. Including a variety of these sources in your diet can help ensure an adequate supply of biotin for overall health.

BIOTIN SUPPLEMENTS

Biotin supplements are readily accessible in a wide range of retail outlets, including drug stores, pharmacies, and supermarkets. Additionally, you have the option to make purchases both in physical stores and online. These supplements come in various oral forms, such as liquid, tablets, gummies, and capsules, providing flexibility in choosing the most convenient option for you. When taken orally, the body exhibits a high absorption rate for biotin, even at elevated doses, ensuring that the nutrient is efficiently assimilated. This makes biotin supplementation a convenient and effective way to meet your dietary needs.

HOW MUCH BIOTIN SHOULD I TAKE FOR HAIR LOSS?

The appropriate dosage of biotin for hair loss can vary depending on several factors, including:

Underlying cause of hair loss: If your hair loss is due to biotin deficiency, a smaller dose (around 30-100 micrograms per day) might be sufficient.

For other causes, higher doses (5-10 mg per day) have been studied, but more research is needed.

Prevention in individuals without deficiency: 30-100 micrograms per day.

Treatment for established biotin deficiency: 5-10 mg per day.

Chemotherapy-induced hair loss: 5-10 mg per day has been studied.

Uncombable hair syndrome: Higher doses (up to 100 mg per day) have been used in some cases.

Remember to consult your doctor first. They can assess your hair loss cause (hormonal changes, medical conditions, nutritional deficiencies) and determine if biotin could be helpful.

A study published in 2016 demonstrated that supplementing with 5 mg of biotin daily for 6 months significantly reduced hair loss in individuals experiencing hereditary hair loss. Another study, published in 2020, revealed that supplementing with 2.5 mg of biotin daily for 12 weeks significantly reduced hair loss in individuals undergoing chemotherapy-induced hair loss.

SIDE EFFECTS

While biotin is generally considered safe for most people when taken in appropriate doses, there are some potential side effects to be aware of:

Skin Issues

Elevated doses of biotin may contribute to skin problems, including the onset or worsening of acne, and the occurrence of seborrheic dermatitis—characterized by red, scaly patches on the skin. This is particularly notable at higher biotin doses.

Digestive Issues

Some individuals may experience digestive disturbances, such as diarrhea, nausea, gas, or bloating, as a result of biotin supplementation.

Allergic Reactions

Although rare, allergic reactions to biotin supplements can manifest in individuals with sensitivity. Vigilance is crucial in detecting any signs of an allergic response.

Kidney Problems

 Reports suggest a potential link between high-dose biotin intake and kidney issues, especially in individuals with pre-existing kidney conditions. Monitoring kidney health becomes imperative, particularly when considering elevated biotin doses.

HOW LONG DOES BIOTIN TAKE TO WORK?

The time it takes for biotin to show noticeable effects can vary among individuals. Biotin is often promoted for its potential benefits in supporting healthy hair, skin, and nails. However, individual responses to biotin supplementation can be influenced by factors such as genetics, overall health, and the specific reason for taking biotin.

Some people may start to observe changes, such as improved nail strength or hair texture, within a few weeks of consistent biotin supplementation. However, for others, it might take several months before significant results become apparent.

It’s essential to be patient and consistent with biotin supplementation. Results may not be immediate, and the effectiveness of biotin can vary from person to person. If you have specific health concerns or are considering taking biotin for a particular reason, it’s advisable to consult with a healthcare professional. They can provide guidance on the appropriate dosage and duration based on your individual needs and health status.

SYMPTOMS OF BIOTIN DEFICIENCY

Biotin deficiency can manifest in various symptoms, indicating the importance of recognizing these signs for timely intervention. Common symptoms of biotin deficiency include:

  • Hair Thinning and Loss: Biotin deficiency may contribute to hair thinning and noticeable hair loss.
  • Brittle Nails: The lack of biotin can lead to brittle and weak nails.
  • Red, Scaly Rash: A characteristic red and scaly rash, typically appearing around the eyes, nose, and mouth, may be indicative of biotin deficiency.
  • Facial Fat Distribution: Unusual facial fat distribution could be observed in individuals deficient in biotin.
  • Skin Infections: Biotin deficiency may make the skin more susceptible to infections.
  • Conjunctivitis: Inflammation of the conjunctiva, known as conjunctivitis, can be a symptom of biotin deficiency.
  • Neurological Issues: In adults, biotin deficiency may manifest as depression, extreme tiredness, and hallucinations.
  • Decreased Muscle Tone and Developmental Delay: Infants with biotin deficiency may exhibit decreased muscle tone, sluggishness, and developmental delays.
  • Seizures: Biotin deficiency can potentially contribute to the occurrence of seizures.

CONCLUSION

If you are considering supplementing with biotin for hair loss treatment, it is essential to consult with a doctor beforehand. They can help you determine whether biotin is suitable for you and recommend the appropriate dosage. We hope that our article provides you with the most useful information.

FAQs

  1. Who should not take biotin?

Individuals who are allergic to biotin or any of its ingredients should not take biotin supplements. Additionally, it’s advisable for people with certain medical conditions, such as those with a history of kidney stones, to consult with a healthcare professional before taking biotin supplements

  1. Is it OK to take biotin everyday?

Yes, when taken by mouth: Biotin is likely safe for most people when taken in doses up to 300 mg daily for up to 6 months. But it is more commonly used in lower doses of 2.5 mg daily. When applied to the skin: Biotin is likely safe for most people when applied in cosmetic products that contain up to 0.6% biotin.

  1. Does biotin have health risks?

No, biotin is generally considered safe when taken in appropriate doses. However, excessive intake may lead to potential side effects, and it can interfere with certain lab tests. It’s important to follow recommended dosages and consult with a healthcare professional if you have concerns.

  1. What happens when you stop taking biotin?

When you stop taking biotin, your body will no longer receive the supplemental biotin dosage. As a water-soluble vitamin, any excess biotin is typically excreted in urine. Biotin deficiency is rare because it’s found in various foods, and the body produces some biotin through gut bacteria. 

SHOULD YOU USE CREATINE FOR WEIGHT LOSS?

Should I supplement with creatine for weight loss? Creatine is the most widely researched sports nutrition supplement on the market. It sounds great for people trying to gain muscle or athletes looking to increase performance, but what about losing weight? Is it only for bodybuilders, or can it also be used by normal people who want to lose weight? Let’s take a closer look in this article.

WHAT IS CREATINE?

Creatine is a mix of amino acids like arginine, glycine, and methionine. Your body naturally makes it in the kidneys and liver. But, you can also get it from your diet and supplements.

Most of the creatine is in your muscles (about 95 percent). Your body needs to replace around one to three grams of creatine each day to keep normal levels, depending on your muscle mass. Luckily, about half of what you need comes from your food, like meat and fish.

For example, a pound of uncooked beef or salmon gives you about one to two grams of creatine. The rest is made mainly in the liver and kidneys from amino acids like arginine, methionine, and glycine. Some people use supplements to get more creatine.

There are different types, but the most studied one is creatine monohydrate. So, why is creatine so important?

THE BENEFITS OF CREATINE

Creatine is a popular supplement for athletes, especially those who want to build muscles, like bodybuilders. They usually use it when they’re in a “bulking” phase, which means they’re working on building muscle and eating more calories for a certain time. After that, they go into a “cut” phase, where they try to burn fat by eating fewer calories.

Because so many athletes use creatine, the International Society of Sports Nutrition (ISSN) looked at all the research about its benefits for athletic performance.

Here are some good things that creatine might do:

  • Make Exercise Better
  • Build More Muscle & Strength
  • Reduce the Chance of Getting Hurt
  • Handle Tough Workouts Better
  • Recover Faster after Exercise
  • Protect the Brain and Spinal Cord

OTHER USES OF CREATINE 

Creatine, known for various benefits, is also under investigation for potential health advantages and clinical applications. These include its possible use in neurodegenerative diseases like Parkinson’s, Huntington’s, and ALS. Moreover, there is ongoing research suggesting that taking creatine preventively could be beneficial for patients at risk of myocardial ischemia and stroke.

In older individuals, creatine may play a role in preventing sarcopenia (muscle loss) and bone loss. Additionally, studies are exploring its potential to lower cholesterol and triglyceride levels, reduce fat accumulation in the liver, and decrease homocysteine levels. Creatine is also being studied for its antioxidant properties, ability to enhance glycemic control, and potential to slow tumor growth in certain types of cancers.

Furthermore, ongoing research is investigating creatine’s role in minimizing bone loss, improving functional capacity in patients with knee osteoarthritis and fibromyalgia, and positively influencing cognitive function. There are even studies exploring the potential antidepressant effects of creatine.

These potential health benefits are still being studied, and further research is needed to confirm and fully understand the extent of creatine’s impact in these areas.

IS CREATINE GOOD FOR LOSING WEIGHT?

Not really. Studies looking at how creatine affects weight loss show that it doesn’t directly make you lose fat in a big way. But that doesn’t mean it’s useless if you’re trying to change your body. Let’s talk about the good and not-so-good sides of using creatine for weight loss.

GOOD SIDES (PROS):

Preserving Muscle in Calorie Deficit: If you’re eating less to lose weight, creatine might help. Research says it can stop you from losing muscle and strength. While it won’t make you lose fat, it can guide your body to burn fat instead of your muscles for energy.

Making Workouts Better: Creatine can indirectly help with fat loss by boosting strength and performance during weight training. This means you can lift more and exercise longer, burning more calories.

NOT-SO-GOOD SIDES (CONS):

Causes Water Weight Gain: One important thing to know is that creatine can make you gain weight, but it’s not fat. It’s water weight. Studies show that people who start taking creatine might gain 2-4 pounds in just a few days. This is because creatine pulls more water into your muscles as it kickstarts muscle growth.

Confusing Scale Numbers: While water weight isn’t bad, it can mess with the numbers on the scale and might feel disheartening. Even if you’re losing fat, the scale might show you gaining weight because of the extra water in your muscles.

SHOULD YOU TAKE CREATINE FOR WEIGHT LOSS?

So, does creatine harm weight loss? No, it doesn’t. Even though the bloating and quick weight gain you might notice when you begin using creatine can be surprising, none of this added weight is fat. So, creatine can’t really get in the way of your goals. What it can do, though, is make it more challenging to keep track of your progress because it causes your body to retain more water weight than usual.

LEGION

Legion is a brand famous for its yummy and all-natural supplements, and they’re really good for you. They don’t put any unnecessary stuff like fillers or fake colors in their products. If you check out their supplements online, you’ll find lots of info about each ingredient, and they even link to studies that explain why they’re good.

One of their products, called “Recharge,” is awesome. It has 5 grams of creatine monohydrate, which is great for your workouts. But the cool thing is, it also has other stuff like l-carnitine and corosolic acid that help your body recover after you exercise.

THORNE

If you’re really into sports, Thorne has the perfect creatine for you. It has something called micronized creatine monohydrate, which makes it super easy to mix, way easier than regular creatine. The best part is, it’s checked by NSF for Sport, a third party, to make sure it doesn’t have any banned stuff in it. This is super important for athletes who have to take drug tests and can’t risk accidentally having something they shouldn’t. That’s why sports dietitians really trust Thorne products.

OPTIMUM NUTRITION

ON is a well-known brand in the sports nutrition world, and their creatine product is awesome for people just starting out. It’s super simple with only one thing in it: 5 grams of creatine monohydrate powder. Unlike Legion, this creatine doesn’t have any flavor, so you can mix it in with your protein shake after working out, add it to your post-workout meal, or do whatever’s easiest for you. Plus, it’s really budget-friendly, costing just $0.67 per serving, like most other ON products.

4 TIPS TO HELP YOU BENEFIT FROM CREATINE

TIP 1: FOCUS ON CREATINE-RICH MEATS

If you consume animal products, boosting your animal protein food sources such as beef, pork, herring, and salmon may help. If you are vegan or vegetarian, you may want to talk with your doctor more about supplementation.

TIP 2: FOCUS ON SMALLER, DAILY DOSAGES

Taking smaller amounts of creatine each day, like three to five grams or 0.1 grams for every kilogram you weigh, works well, as per studies. Recent research shows that you might not need a special phase where you take a lot more creatine initially to see the benefits.

Some bodybuilders like to do this special phase, called a creatine loading phase, where they take up to five times the usual amount during the first week. They believe this helps to fill up the muscles with enough creatine.

However, if you want to increase the levels of creatine in your brain, fix issues with creatine production, or deal with certain health problems, you might need to take higher amounts of creatine for a longer time.

TIP 3: TAKE UP RESISTANCE TRAINING

Add resistance training to your usual workouts, but make sure it suits your health and medical needs. This can make your creatine intake work better for your body, helping you build more muscle and reduce fat.

TIP 4: ADD IN SOME CARBOHYDRATES

Adding carbohydrates and protein to your creatine supplement seems to boost how much creatine your muscles take in and hold onto. Consider including these types of carbs:

  • Sweet potato
  • Brown rice
  • Steel-cut oats
  • Colorful starchy vegetables, like winter squash

FAQ

1. How much weight will I lose if I stop creatine?

3 -8 lbs.

2. Can you take creatine and fat burner?

Yes. 

3. Should I take creatine and protein to lose weight?

Yes. Creatine boosts performance and aids recovery, while protein supports muscle building and weight loss.

CONCLUSION

If you’re considering creatine for weight loss, it might be beneficial. While creatine may not directly lead to fat loss, it can help preserve muscles during weight loss. Keep in mind, though, it could result in some water weight gain, making progress tracking a bit challenging. Prior to trying any new supplements, consult your doctor, and assess how creatine weight loss aligns with your overall health and fitness plan.