Articles Tagged with: malnutrition

How Biotin Boosts Hair Health

biotinThe vitamins, minerals and nutrients you consume each day largely influence your outward appearance. When it comes to hair health, biotin is (arguably) the most widely-known and promoted beauty-enhancing supplement. However, few people understand how exactly biotin interacts with hair follicles for increased shine, volume and strength.

Biotin is a water-soluble B vitamin that facilitates cellular metabolism, or the conversion of macronutrients like proteins and fats into energy needed for your body to run. It also supplies healthy hormone production and blood sugar regulation. Referred also as vitamin H (for “hair and skin”), coenzyme R or vitamin B7, biotin is a dietary staple in all living things, from plants to people. Vitamin b7 doesn’t just affect your hair – it’s also known to improve nail strength and skin conditions, like acne, rashes and chronic dryness.

Foods Rich in Biotin

Vitamin B7 comes in two forms, either plant-based (alone) or meat-based (bound to proteins). Unlike protein-bound biotin, which takes more time to metabolize and convert for use, free biotin is easily absorbed. Although most foods contain trace amounts of b7, some are better sources of the hair-boosting vitamin than others:

Protein-bound biotin foods:

  • Organ meats, like kidneys and liver
  • Milk or dairy products
  • Seafood
  • Egg yolks

Free biotin foods:

  • Peanuts, walnuts and pecans
  • Legumes like green peas and lentils
  • Sunflower seeds
  • Cauliflower
  • Avocados
  • Rice bran, barley or oatmeal
  • Bananas
  • Carrots
  • Leafy greens
  • Tomatoes
  • Mushrooms
  • Raspberries
  • Whole grain bread

B7 Recommendations and Deficiency

According to the U.S. National Library of Medicine, the daily recommended minimum intake of biotin for healthy adults is 30 micrograms. But, the National Institutes of Health (NIH) recommends a higher daily allowance of 300 micrograms. Many nutritionists recommend staying on the higher end of the spectrum since vitamin b7 is water-soluble and is easily filtered by the kidneys.¹ Breastfeeding women need more b7 to deliver adequate nourishment to children.

While rare, biotin deficiency can be a serious problem during fetal development. Aside from possible birth defects, lack of vitamin b7 can lead to anemia, dry skin, appetite loss, fatigue, muscle aches, mental disorientation, brittle nails and hair loss. Since you’re likely getting some amount of biotin in your everyday diet, hair loss caused by lack of vitamin B7 alone is uncommon. Nutritional deficiencies can cause telogen effluvium (TE) – a temporary form of hair loss that occurs due to malnourishment, stress or trauma. TE usually involves a pattern of nutritional shortages, including iron, vitamin D, vitamin C and omega-3s.

B7 doesn’t just encourage healthy growth but may increase your mane’s overall volume and thickness. Simply taking supplements without a well-rounded diet won’t deliver any dramatic hair miracles, especially if you already suffer from a genetic hair loss condition. Eating foods that contain b7 and other healthy hair vitamins is the key to long, glossy locks in individuals with normal hair growth.

Lack of hair growth isn’t always about your diet, and we invite patients with thinning or shedding to visit our Miami hair loss clinic for a comprehensive evaluation to pinpoint possible genetic causes and rule out any potential underlying illnesses. Once we’ve identified the cause of your hair loss, we provide effective treatment plans that best suit specific hair loss conditions, individual routines and a wide range of budgets.

To schedule your hair loss consultation, call the Hair Transplant Institute of Miami at 305-925-0222 today.




crash dieting

Does Crash Dieting Lead to Hair Loss?

crash dietingHair loss is a lesser known side effect of crash dieting that can affect just about anyone, regardless of age. Inadequate nutrition and hitting the gym too hard can initiate unexpected or unexplained hair loss. Crash dieting can also exacerbate hair loss for patients currently coping with androgenic alopecia – a hereditary hair loss condition commonly known as male pattern baldness and female pattern hair loss (FPHL).

In today’s society, quick fixes to lose weight are all too common. With the summer season quickly approaching, consider how undereating and overexercising in an effort to lose weight hinders hair growth: 

Follicles Need Nutrition

Unless you suffer from a genetic or hormonal hair loss condition, a balanced diet is the secret to full and shiny locks. Proteins, irons, vitamins and minerals have a direct impact on your hair’s strength, appearance and feel. Just like your fingernails and toenails, hair strands are made up of protein fibers. If you lack the proper protein intake to build new hairs, more follicles enter the resting phase. That’s when hair loss surpasses normal shedding of 50 to 100 per day and becomes noticeable to the naked eye.

In addition to protein, iron and vitamin E drive healthy hair growth. Meats like pork, beef and fish are go-to’s, but vegetarians can opt for white beans, lentils, spinach and soybeans to up their iron consumption. If you think your diet restrictions or allergies may contribute to hair loss, get an iron test to determine where your levels currently fall and consider food alternatives to round out your diet.

Research shows that vitamin D may also play a role in hair growth, but that doesn’t mean you should lay out in the sun for hours and increase your risk of melanoma. Milk, orange juice and some cereals contain enough vitamin D to maintain everyday functions like hair growth.

Restricting calories through crash dieting may help you shed pounds fast, but going too far can negatively alter your hair’s texture and volume. Once you cut calories from your diet, you run the risk of neglecting said macro and micronutrients. The best diet is one discussed and approved by your doctor to ensure you’re burning more calories than you consume without abandoning sensible nourishment. With today’s technology, you can download calorie-tracking apps to keep tabs on calories and fundamental nutrients.

Heavy Exercise, Stress and Fuel

Many people underestimate the strong relationship between physical and emotional well-being. While moderate exercise alleviates stress, excessive physical activity makes it worse. Stress-induced hair loss is also called telogen effluvium (TE) and commonly occurs after serious emotional trauma, such as a death in the family or job loss. Chronic, ongoing stress is another leading origin for TE. With TE, hair follicles prematurely enter the resting phase and shed when they are supposed to grow.

Athletes are also at a higher risk for anemia, a condition associated with iron deficiency. Since iron supports hair growth, any undersupply can trigger unexpected or additional loss. Your body uses nutrients when you exercise, which is why athletes require more calories, vitamins and minerals compared to the average person. Most crash diets pair heavy workouts with an inadequate food regimen. This malnourishment cycle motivates hair loss – whether intentional or not.

The Hair Transplant Institute of Miami invites all hair loss patients to find out if they are a candidate for hair loss treatment. In addition to hair replacement surgery, we offer at-home laser caps, stem cell hair growth, topical solutions, prescription medications, mesotherapy and more. Call us directly at 305-925-0222 to learn more about our top-rated physicians and hair loss treatments in Miami.

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