Healthy, thick, and lustrous hair is a common beauty goal, but achieving it requires more than just using the right hair products. Factors such as genetics, nutrition, lifestyle, and overall well-being all play a vital role in determining hair health. Among the many nutrients and proteins linked to stronger hair, biotin and keratin are two of the most talked-about for their role in supporting hair growth, strength, and shine. These two ingredients are in a lot of hair products like shampoos and conditioners, and people take them as supplements too.
A lot of people do not really understand what biotin and keratin do. If we know how biotin and keratin help our hair, we can choose the products and make a routine that really works. We need to know what biotin and keratin are, why they are important, and how to get enough of them.
What Is Biotin?
Also called Vitamin B7, biotin is a type of vitamin that helps our bodies work properly. Biotin helps our bodies turn food into energy. This means our cells can work properly. It is good for our hair, skin, and nails because it helps make keratin. Keratin is the protein that makes up our hair. Not many people are deficient in biotin. If they are, they might have thinned hair, brittle nails, or skin problems. Our bodies do not store ample reserves of biotin, so we need to eat foods packed with biotin every day to stay healthy.
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What Is Keratin?
Keratin is a type of protein that makes up our hair, skin, and nails. Our hair is made up of about ninety percent keratin. This means keratin is very important for keeping our hair strong and healthy. Keratin also protects our hair from damage. As we get older, our bodies cannot make adequate keratin, and our hair can become weak and brittle. If we wash our hair often, use heat styling tools, or colour our hair, it can damage the keratin and make our hair look dull.
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How Biotin And Keratin Work Together
Biotin and keratin work together to keep our hair healthy. Biotin helps our bodies make keratin. Without biotin, our bodies might not make enough keratin, and our hair can become weak. Biotin and keratin are connected. This is why many hair supplements have both biotin and keratin.
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Signs Of Deficiency
If we do not have biotin or keratin, our hair and body might show some signs. If we are deficient in biotin, we might have thinned hair, brittle nails, dry skin, and feel tired. If we do not have keratin, our hair might break easily, have split ends, or lose its shine. Research also says that eating too much raw egg whites can deplete biotin absorption. Raw potion of an egg white has a protein that can prevent our bodies from absorbing biotin.
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Food Sources Of Biotin And Keratin-Boosting Nutrients
We can get biotin from the food we eat. Good sources of biotin include cooked eggs, almonds, walnuts, sunflower seeds, sweet potatoes, spinach, broccoli, and oats. We do not get keratin directly from food. Instead, our bodies make keratin using acids from protein-rich foods. Some foods that support keratin production include lentils, beans, nuts, seeds, and whole grains. If we eat a variety of foods, we can get protein, vitamins, and minerals to keep our hair healthy.
Precautions And Considerations
We can take biotin and keratin supplements, but there are a few things to be careful about. Most people get biotin from their diet, and taking too much of this compound can cause problems. Keratin supplements might not be suitable for everyone, especially if they are made from animal products. We should talk to a doctor before taking any supplements if we have health problems or take medication. In conclusion, to maintain hair health, eat a balanced diet, follow a proper hair care routine consistently, and use supplements when there is a deficiency.
References:
https://pmc.ncbi.nlm.nih.gov/articles/PMC5582478/
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