Biotin (also called vitamin B7) is well known for its role in hair, skin and nail health and is found in most beauty complex supplements! But it's also quite a multitasker, working hard to turn the food you eat into energy and supporting your eyes, nervous system and embryonic growth during pregnancy.
The benefits of biotin supplements for hair
Biotin benefits the hair because it's needed to produce keratin, the protein hair, skin and nails are made of! When you don't have enough biotin in your diet, it can show in symptoms like brittle nails, skin rashes, thinning hair and hair loss. Studies have shown that when deficient, taking biotin supplements can significantly improve hair thickness and reduce hair loss. Not only this, but it can also help to support healthy skin and nails.
Due to our busy lifestyles at home and work, sometimes we don't eat the healthy meals we need to thrive. It's common to skip breakfast, grab a sandwich from the shop for lunch, and stick a ready meal in the microwave for dinner. Even when we do cook, the majority of water soluble nutrients, like biotin, are lost in the cooking process. Biotin supplements, though not a replacement for a healthy diet, can be a time and cost effective way to ensure that you are getting the vitamins you need for healthy hair, skin and nails.
Studies have found that not only does biotin support healthy skin hair and nails, but it has many other benefits too. It's been found to help regulate and maintain blood sugar levels, support your body’s metabolism, and help build and repair your muscles - so if you love to work out, this can help with your progress!
Biotin rich foods
Like vitamin C, biotin is a water soluble vitamin, which means your body can't store it and you need to regularly consume it to keep levels up! The daily value (DV) of biotin is 30mcg a day for adults including pregnant women, and 35mcg for lactating women. Deficiency can be caused by consuming 2 or more raw eggs a day as the protein avidin stops the body’s absorption of biotin.
Liver contains the highest source of biotin with 75 grams of beef liver providing 31mcg (103%) and the same amount of chicken liver providing a massive 138mcg (460%). This makes sense as the liver is where biotin and other nutrients are stored in the body. You can enjoy livers lightly fried with onions, mixed into homemade burger patties or as a patè spread on toasted sourdough bread.
Egg yolks are also a high source of biotin and other essential B vitamins with 1 cooked egg providing 10mcg or 33% of DV.
Soybeans, part of the legume family, contain 19mcg (64%) of biotin per 100g portion.
Nuts and seeds, which are full of unsaturated fats, proteins and fibre; are also high in biotin, with a 20g serving of sunflower seeds providing 10% of DV. They make a delicious addition to salads, soups and smoothies to easily boost your daily intake of this vitamin.
Other rich sources of biotin include mushrooms, bananas, sweet potato, broccoli, cauliflower, nutritional yeast and avocados.
Other vitamins for healthy hair
Many nutritional deficiencies can cause lacklustre hair and hair loss. Even though other factors like hormones, age and genetic makeup all affect hair growth, optimum nutrient intake is key to ensure your hair is as healthy as can be. The following vitamins and nutrients are important for optimal hair growth:
- Zinc is essential for healthy hair follicles and hair growth!
- Selenium: The antioxidant enzymes in selenium protect your hair from damage caused by pollution, UV rays, free radicals, etc. It also helps your body convert the proteins that are needed for hair growth, and it contains anti-inflammatory properties that help support a healthy scalp!
- Vitamin C is a powerful antioxidant that protects your cells from oxidative stress caused by free radicals. Free radicals can actually block hair growth and cause your hair to age at a faster rate. Vitamin C is also necessary for the production of collagen (part of keratin) and aids the absorption of iron.
- Vitamin D deficiency has been linked to alopecia (hair loss), although its role in hair growth is not yet understood. Most people do not get enough of this vitamin through diet alone so it's important to supplement with it.
- Collagen: Collagen is a protein that is naturally made within the body and forms the structure and function of our skin, bones and cartilage. It also helps build keratin, which is what our hair is made of! From around ages 20-25, we start to produce less and less of it, so it makes sense to top it up with a collagen supplement - a hydrolysed marine collagen supplement, that is!
How can Zooki help?
Hair Zooki contains a high strength, targeted blend of Biotin, Zinc and Selenium to make sure your hair, skin and nails are looked after! It comes in three delicious flavours (Blueberry, Raspberry Ripple and Tropical) and are easy to take on the go or with your breakfast.
You won't find a better tasting collagen supplement than Collagen Zooki. It's a hydrolysed marine collagen supplement with added vitamin C to support skin strength, elasticity and firmness. Take your pick from four beautiful flavours: Mango Peach, Berry, Concord Grape and Citrus Lime.
Bundle up and get both with our Beauty bundle.
In conclusion, for optimal hair growth, a combination of a balanced diet and a good hair supplement, like Hair Zooki, ensures we're getting everything we need!