DISCLAIMER: This article has been written for informational and educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment

 

Each passing day our life gets busier than before and it gets difficult to follow different skincare regimes for flawless and glowing skin. On top of that daily exposure to UV rays and environmental pollutants is also damaging our skin and hair.

So is there something less time-consuming that you can do to take care of your skin? Well, the answer is yes. There are many dietary supplements enriched in nutrients beneficial for your skin and hair and can be consumed anytime anywhere on the go.

Among these supplementations, biotin, and zinc supplements are the two popular ones that not only benefit your skin and hair but are also helpful in promoting the overall physical and mental well-being of an individual.

Follow the article below to know more about biotin and zinc and their importance in your daily life particularly in the hair and skincare routine.

BIOTIN

Biotin also known as vitamin B7 is a water-soluble vitamin that belongs to the vitamin B family. Just like other members of the vitamin B family biotin also plays an integral part in the metabolic functions of your body.

It assists in the conversion of carbohydrates into glucose and then glucose into ATPs. It also metabolizes fats and proteins and is essential for healthy skin, hair, and nails.

Being water-soluble vitamin biotin cannot be stored in your body and needs to be consumed through diet. Below is a list of some biotin-rich foods that you can include in your diet to fulfill your daily requirement for biotin:

• Eggs (particularly egg yolk)
• Butter
• Liver
• Salmon
• Sweet potatoes
• Mushrooms
• Cauliflower
• Soybeans
• Whole grains
• Nuts

Although biotin deficiency is rare it can lead to hair loss, red rashes on the face, brittle nails, numbness and tingling sensation, insomnia, and fatigue.

BENEFITS OF BIOTIN

Biotin is an important vitamin that regulates metabolism and keeps your skin, hair, and nails healthy. It is also essential for your immune system and takes part in the growth and repair of your muscles.

Below is a detailed description of the skin and hair benefits provided by biotin.

SKIN

Biotin is involved in the metabolism of fats and produces fatty acids essential for the nourishment of your skin. It also maintains a healthy mucous membrane of the skin and prevents your skin from drying out.

Biotin assists the production of new cells as well. As a result, dead cells are replaced by new healthy cells and give your skin a refreshing look.

HAIR

Keratin is the main protein that makes up the structure of your hair. Biotin breaks down proteins and produces amino acids required for the synthesis of keratin.

When you have a sufficient amount of keratin in your body it is reflected in the quality and strength of your hair.

Biotin supplements ensure the production of keratin and provide you with thicker, stronger, and shinier hair.

NAILS

Nails are also made up of keratin and can become weak and brittle due to keratin deficiency. Biotin facilitates the formation of keratin in your body and makes your nails stronger.

The regular use of biotin supplementation can prevent the splitting and breaking of nails even in individuals who have thin nails due to the excessive use of acrylic nails.

RECOMMENDED DOSAGE AND SIDE EFFECTS

Adult men and women can consume up to 30 to 35 mcg of biotin per day. If consumed within the above limits biotin doesn’t cause any adverse effects however excessive biotin consumption especially for a longer duration can lead to the following side effects:

• Upset stomach
• Skin rashes and acne
• Vitamin C and vitamin B6 deficiency
• Liver and kidney dysfunction

PRECAUTIONS

Biotin is a very safe supplement and there are no such contraindications regarding its use in daily life. However, there is one limitation, it can alter the result of laboratory investigation and interfere with the diagnosis of different diseases.

Levels of thyroid hormone, vitamin D, and troponin are commonly affected by biotin and often lead to misdiagnosis.

Therefore, it is strongly advised that you speak to your doctor about the consumption of biotin before going for any lab investigations.

INTERACTIONS

Biotin itself doesn’t interfere with the action of any medicinal drugs however, there are some medications that can affect the levels of biotin in your body.

Anticonvulsant and antibiotics are two common classes of drugs that can reduce the levels of biotin and may cause its deficiency.

ZINC

Zinc is an essential mineral that plays an integral part in different cellular processes occurring in your body. It is involved in cell growth, cell division, and DNA synthesis.

Zinc also takes part in enzymatic reactions and facilitates immune functions, wound healing, hormone production, and blood clotting.

Zinc cannot be produced by your body and must be consumed in your diet. Some of the food items that contain zinc are listed below:

• Dairy products
• Eggs
• Meat
• Shellfish
• Nuts and seeds
• Legumes
• Potatoes
• Whole grains
• Dark chocolate

BENEFITS OF ZINC

Zinc has a range of health benefits such as reduced inflammation, accelerated wound healing, stronger immune system, and all these things together ensure that you have perfect hair and skin.

Below you can find a detailed explanation of the skin and hair benefits provided by zinc.

SKIN

Zinc protects your skin against the damage caused by harmful UV rays and fights dark spots, photoaging, and hyperpigmentation.

Zinc supplements keep your skin hydrated and increase collagen production so that they can reduce the signs of aging such as dullness and discoloration of the skin, sagginess, fine lines and wrinkles, and blemishes.

Zinc can also reduce acne breakouts owing to its anti-inflammatory and antibacterial properties. It also helps to prevent the clogging of pores in the skin and prevent future breakouts.

The antioxidant and anti-inflammatory properties of zinc enable it to accelerate skin repair functions and reduce redness and inflammation.

HAIR

Zinc promotes hair growth by inhibiting the hair follicles from entering the regression phase (catagen phase) and facilitating the phase of growth (anagen phase). As a result, you can also see a significant reduction in hair loss.

Zinc can also fight male pattern baldness or androgenetic alopecia by converting testosterone into dihydrotestosterone.

Zinc supplementation may also alleviate the symptoms of eczema, scalp pruritus, and seborrhoeic dermatitis.

RECOMMENDED DOSAGE

The recommended dietary allowance (RDA) for zinc varies with gender and age.

Men who are 18 years or older require 11 mg of zinc daily. Women of 18 years of age need 9 mg while 19 years or older are recommended to consume at least 8 mg per day.

Pregnant ladies who are 18 years old require 13 mg of zinc on a daily basis while pregnant women of age 19 or older need 11 mg per day.

The demand for zinc increases further in lactating women and the RDA for them ranges between 12 and 17 mg per day depending upon their age.

SIDE EFFECTS

Zinc supplements do not have any adverse effects if used within the recommended limits however, too much consumption of zinc may lead to the following side effects:

• Nausea
• Vomiting
• Upset stomach
• Muscle soreness
• Loss of smell (if inhaled)

PRECAUTIONS

Although zinc is safe to consume in your daily routine it should be used with great care, especially during pregnancy and breastfeeding.

Pregnant and lactating women are strictly advised to stick to the recommended guidelines regarding the consumption of zinc and never use it above the set limits.

INTERACTIONS

Zinc has the potential to interact with different types of medicinal drugs such as antibiotics, diuretics, and some anti-cancer drugs.

It often limits their absorption in the body and may ultimately affect their therapeutic actions.

Therefore, always discuss your ongoing medications with your doctor before starting zinc supplements.

TO CONCLUDE

Diet, lifestyle choices, stress, and the environment all these factors have a huge impact on the health of your skin and hair. While you cannot control the environment you certainly can control the other factors to work in your favor.

A healthy diet and lifestyle and stress management can significantly improve your overall well-being and also turn out to be highly beneficial for your skin and hair.

Apart from that, you can include some dietary supplements in your daily routine to take extra care of your skin and hair with very little effort and time.

Biotin and zinc are two popular supplements that form essential compounds needed to keep your skin and hair healthy and prevent them from being damaged.

It is recommended that you speak with your healthcare provider before starting biotin or zinc supplements especially if you are pregnant, breastfeeding, or taking medications for any underlying health conditions.

Here you can check out Vorst’s premium supplement Hair Growth Formula with Biotin 60 Capsules and our Zinc 50mg + Copper 8mg Vegan Capsules Max Strength Supplement.

RESOURCES

https://pubmed.ncbi.nlm.nih.gov/8477615/

https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/

https://pubmed.ncbi.nlm.nih.gov/23914218/

https://www.ncbi.nlm.nih.gov/books/NBK554493/