Is It A Trick or a Treat to Have Great Hair and Great Skin?

Hello Golden Divas,

As we age you might have noticed some subtle changes in your skin and in your hair during menopause. Our skin texture probably isn’t as smooth as it used to be or maybe our hair has started to thin out and isn’t as long and lavishing as it was before. 

Whatever the case I bet there’s a vitamin out there to get you back on track to having silky smooth skin or to grow your tresses out so that it can look healthy again.

When we are going through this stage in our lives a lot of changes happen to a woman’s body and while the changes are taking place we sometimes lack a lot of nutrients our bodies need to produce to have a healthy body, longer fuller hair or a youthfully smooth and radiant complexion.

Hey, no worries there’s a supplement to help with the lost nutrients our bodies are battling against during menopause and this one particular vitamin is sometimes considered the ‘Miracle Pill’ among other names and it works fast in your system to replenish everything so that it can keep moving, flowing and growing.

However, at what cost? How safe are these supplements we are putting into our bodies how much is too much and what are the benefits and side effects?

Today you guessed it I would like to talk about one of those supplements called “BIOTIN” and the great debate over whether I should continue to grow my hair out or work on getting great skin.

Okay, let’s see if biotin is a ‘trick or a treat’ for our hair and skin. Biotin is widely known as the ‘Go to Supplement’ for expediting hair & nail growth, giving your hair strength and that healthier shine and bounce. As women, we love this particular benefit and we’re buying the biotin pills right off of the shelf for that reason alone.

The proof is there every time someone goes to their Doctor with symptoms that include hair loss or thinning hair. The Doctor will more often than not make a recommendation of biotin supplementation even before test results come back (since it isn’t a drug and not known for being dangerous.)

It just makes plain sense then that biotin is the primary feature in most “hair, skin, and nail” formulas. Nevertheless, while there exists plenty of evidence that biotin helps with hair and nail growth, does it really benefit your skin? Could it actually be harmful to one’s skin texture?

Hummmm….many consumers report that it causes breakouts to their face, (that shall be me) back or elsewhere on their body; forcing them to choose between having great hair… or a great complexion.

Let’s take a look at some cold hard facts about nutrition, supplementation, and hair & skin health to see how to edge the odds in your favor.

So What is Biotin?

Biotin (also known as Vitamin H, coenzyme R, or Vitamin B7) is classified under the “B group” of vitamins and found in eggs, certain types of fish (salmon), and leafy greens. It is important for cell growth, the metabolism of fatty acids (the good ones), and has been shown to strengthen hair and nails.

How Much Is Too Much/Your Daily Dosage

The recommended dosages of biotin tend to be between 2,500 – 5,000 mcg per day. However, some products are serving up 10,000mcg (or more), apparently going with the “more is better” mantra. There is also no known dosage of biotin that could cause toxicity in the body, resulting in an overdose. Since all B vitamins are water-soluble, the body does not store excess amounts and flushes it away.

Do Biotin Pills Break You Out?

What happens when you take the “megadoses” of biotin? Does it all get absorbed through the digestive process and go where it should? Does the excess amount clog up your pores causing acne and skin inflammation as some sources say? Well, more than likely the answer to these questions is no. Absorption is not an issue since biotin is water-soluble. It turns out the cause of your acne flare-ups is when you up your biotin intake is much simpler.

Upping the dosage on some micronutrients can set off some alarms in your body that mimic a deficiency signal of other micronutrients. The alarms were sounding loud and clear for me. However, in the case of biotin; the relative deficiency signaled here is pantothenic acid (or vitamin B5) and a deficiency in pantothenic acid WILL cause acne to break out in men and women.

Therefore, most Dermatologists will recommend adding a pantothenic acid supplement to your daily intake to offset the imbalance. This is best done if you have a top-quality supplement that blends the two at optimum levels since they obviously will support each other.

Now, Golden Divas I must admit I have been taking a higher dose of biotin (10,000 mcg per day) to continue to grow my hair out underneath my weave since I started menopause and the results have been phenomenal. The setback of me enjoying my new tresses is I’m breaking out like crazy on my face before menopause I never had this problem and now my hormones are all over the place.

My debate is do I want to continue to grow my hair out or do I need to stop taking biotin in order to have great skin? It simply has to be a better way … But does this choice need to be made? Can I have it all?

ABSOLUTELY!

There are other vitamins and/or minerals out there that can assist in fighting acne caused by biotin because I definitely don’t want to give up the (1) thing that is working for my hair. As I learned more about nutrition it became obvious that “Balance” is the key to having both, great hair and great skin. Having the correct ratios of your “micro” and “Marco” nutrients will keep all the systems of your body functioning optimally.

What are Some Alternatives and What Else Can Be Done?

So let’s look at some other supplements to include in your daily intake. The trick to treating your skin and hair is keeping the appropriate levels of vitamins A and E because it will work wonders for a smooth glowing face. Vitamin A is fundamental for the repair and maintenance of skin tissue and vitamin E is a powerful antioxidant that protects the A.

Low levels of Zinc are associated with acne as well. On average, people with acne have 24% lower zinc levels than their smoothly complex counterparts. And lastly, there’s hydration; Regardless of supplement you may be taking and how healthy your core nutrition is, if you are not taking in enough water, the nutrients you do have will be less bioavailable and won’t be getting where they need to be. Be sure you are drinking enough water for your specific needs.

A good general rule is half your body weight (pounds) in ounces per day. I.e.: if you weigh 150 lbs, you should be drinking 75 ounces a day. So…BOTTOMS UP!

According to Lauren Graf, clinical dietitian for Montefiore-Einstein Cardiac Wellness Program…

“Low levels of biotin can lead to brittle nails and thinning hair. There is some evidence that biotin supplements can help prevent hair thinning, especially if you are deficient. Taking a biotin supplement is not likely to be harmful and may improve your hair quality.”

Divas, a double-blind study by the Ablon Skin Institute Research Center and the University of California found that taking biotin created significant hair growth in women with temporary hair thinning.

Well, ladies, as you can see this particular supplement, is a vital part of a healthy metabolism and creating important enzymes. Biotin is often used to strengthen hair and nails which is why I decided to write this post because although we are going through menopause and some of us may be shedding some hair or simply want to get ahead of losing hair there is no reason we shouldn’t continue to have ‘FABULOUS HAIR!’

Here are some important facts that you should know about BIOTIN!

Sources of B7 (Biotin) that is found in small amounts in food if you are not a pill popper.

1. Liver
2. Cauliflower
3. Carrots
4. Bananas
5. Soy flour
6. Yeast
7. Wheat germ
8. Whole-grain cereals
9. Whole wheat bread
10. Dairy products
11. Nuts
12. Swiss chard
13. Chicken

According to Dr. Sherry Ross, OB/GYN and Women’s Health Expert at Providence Saint John’s Health Center in Santa Monica, California…
“Biotin is needed for the formation of fatty acids and glucose, which are used as energy in our body.”

Here are a few other health benefits of using biotin vitamins 

1. Skin
2. Nerve
3. Digestive tract
4. Metabolize carbohydrates, fats, and amino acids
5. Cells
6. Vital for the normal growth of fetuses

Did You Know?

Bacteria in the small intestines also make biotin, according to the University of Maryland Medical Center.
Diabetes

As we continue to age and our bodies are constantly changing some of us may find ourselves with a new ailment called diabetes. However, a great benefit of taking B7 supplements may be helpful in the treatment of diabetes.

A study by AlphaTherapyCenter found that a treatment that combines chromium picolinate and B7 improves glucose metabolism in patients with type 2 diabetes. High doses of biotin were also found helpful in the treatment of peripheral neuropathy, a symptom of diabetes.

Deficiency

Although deficiency of B7 is rare, some of the symptoms are the following according to the University of Maryland Medical Center.

Confusion
Nausea
Muscle pain
Skin changes
Hair loss
Swollen and painful magenta-colored tongue
Dry eyes
Cracking in the corner of the mouth
Fatigue
Loss of appetite
Insomnia
Depression

So here are the facts Golden Divas:

Hair and nail growth can slow when you are deficient in biotin and both will become weak and brittle. But chances are if you’re deficient here you have some other nutritional shortfalls that need to be addressed… and only addressing one concern will bring on other issues that will require attention. Using a complete formula that supports the healthy outer look that we all so desperately crave is the key.

Resources:
https://www.livescience.com/51696-biotin-vitamin-b7.html

https://hairxt100.com/blogs/hair-growth-blog/116772933-does-biotin-cause-acne-and-can-you-prevent-it

Additional resources
University of Michigan: Biotin
Oregon State University: Biotin
Mayo Clinic: Before Using Biotin