Who does not want a thick head of hair, especially in today's world where you can find some pretty Pinterest braids and up-dos with ease? It is natural to feel frustrated when you cannot try those styles because your hair is not thick enough. While genetics play a big role in determining the volume of your hair, you can still try a number of things to avoid that dreaded limp look. Many people believe biotin makes a difference. But can biotin really help hair grow? What are the best sources of biotin? Keep reading to discover more.

Does Biotin Help Hair Grow?

Yes, biotin, or B-complex vitamin, proves effective in helping your hair grow longer and faster. It is possible to find biotin in both food and supplement form. Any deficiency of this vitamin will make your hair fall, which is mainly because biotin is important for cell proliferation. Biotin reacts with cell enzymes and encourages the production of amino acids, the building blocks of protein. Biotin also helps because hair consists of a form of protein called keratin, and biotin provides that to your hair.

Biotin does help hair growth, but the results may vary from person to person, especially if you do not take it consistently. Moreover, you need to understand that even though biotin helps, you will not see a change overnight. You may notice improvement in length in a month or so. Even if it does not make your hair grow quickly, you still get some other benefits in the form of increased eyelash and nail growth. It also helps find relief from eczema.

How Much Biotin Is Recommended for Hair Growth?

Now that you know your answer to, "Does biotin help hair grow?" you may want to know how much to take to see some improvement. Some studies have confirmed that taking biotin does not lead to any side effects even if you are taking up to 300,000mcg a day. However, there is no reason to consume more when you can have it in moderate quantities to produce positive results. Depending on your age, you should keep the following dosage guidelines in mind.

These are basic guidelines, but many people take up to 1000mcg of biotin a day for faster and healthier hair growth. Some evidence suggests that taking 5000mcg of biotin every day for up to 3 months may help you have thicker and longer hair. You can find biotin in 10, 50, and 100 micrograms tablets.

Where to Get Biotin for Your Hair

You can get biotin from different sources, including supplements and food.

1. Biotin Supplements

Biotin supplements for hair growth are quite popular. You can find them in many different forms, including the following:

• Pills: They are the most popular type of biotin supplement. Several brands of biotin pills are now available and most of them work well for most individuals. You may opt for other supplement types if you have problems with digesting or swallowing supplements in capsule or pill form. Liquid capsules as well as soft and hard gel capsules are also available today.
• Oil: You can also find biotin supplements in oil form. You have to apply the oil directly to your scalp to get positive results.
• Shampoo: Many hair products, such as conditioners, shampoos, and hair oils contain biotin and are quite suitable for unhealthy hair. Shampoos that contain biotin provide your hair with beneficial amino acids, which help improve circulation and repair damage as well.

2. Food Rich in Biotin

While supplements really help get the amount of biotin you need to get healthy hair, you do not have to rely on supplements alone. You can include certain food in your diet to provide your body with enough biotin.

• Almonds: Loaded with biotin, almonds also contain other essential nutrients such as protein and vitamin E, which improve your skin and offer other health benefits as well. Almonds contain monounsaturated fats, which are good for your hair, skin and nails. Just pay attention to how much you eat because almonds are also full of calories.
• Carrots: Does biotin help hair grow? Yes, it does. How do you increase your biotin intake? Enjoy carrots! Carrots are beneficial because they are loaded with biotin and also have high levels of beta-carotene, which is extremely beneficial for your eye health.
• Cold water fish: It is loaded with biotin and also contains high levels of vitamin H. Simply add more sardines, herring, tuna, salmon, and trout in your diet to increase your biotin intake. Cold water fish is beneficial also because it contains loads of omega-3 fatty acids, which improve blood circulation and offer other health benefits as well.
• Cauliflower: Not only is it rich in biotin, it also contains other important nutrients, such as sodium, potassium, calcium, manganese, fats, zinc, niacin, copper, iron, and loads of vitamins. It helps neutralize toxins, prevent cancer, support liver and encourage hair growth.
• Swiss chard: It is among the most biotin rich foods and also contains loads of vitamin c, fiber, magnesium and vitamin A. You can enjoy it in many different ways – you can braise, sauté, fry, cook, boil or steam it.

Precautions of Using Biotin for Hair Growth

Although you get a positive answer to the question "Does biotin help hair grow?" there are some precautions you must know. Biotin is usually safe for most people; however, you may want to talk to your doctor before you start taking biotin supplements if you already have an underlying condition. Here are some other things to bear in mind when taking these supplements:

• You may develop jaw line and chin cystic acne after supplementing with biotin. Be sure to drink plenty of water and limit biotin dosage to 2500 mcg or less.
• You may develop allergic reactions while supplementing with biotin. It is quite rare, but can happen. Be sure to seek medical attention if you experience symptoms such as nausea, itchy rashes, chest pain, and a swollen face and throat.
• In rare cases, large doses of biotin may lead to miscarriage. Talk to your doctor if you are pregnant and want to take biotin.
• You may notice negative medicinal interactions if you take biotin when you are already taking medications for seizures, cholesterol and diabetes.