Unlock the marvels of Biotin: Impact on Hair Health and Top 5 Natural Foods for Biotin

Biotin, also known as vitamin H, is a water-soluble vitamin. It is also known as vitamin B7. It is involved in the maintenance of hair and skin by keratin synthesis ( structural protein for the foundation of hair, skin and nails), Cell proliferation, i.e. renewal of new skin cells and hair growth and strength by producing amino acids such as cystine, methionine and arginine, etc.

Category Classification
Chemical Structure Heterocyclic monocarboxylic acid
Chemical FormulaC10H16N2O3S
Vitamin GroupB-vitamin (Vitamin B7)
Enzymes Dependent on BiotinPyruvate carboxylase
Methylcrotonyl-CoA carboxylase
Acetyl-CoA carboxylase
Clinical ApplicationsCosmetics (hair, skin, and nails)
Diagnostic tests

Anatomy of Hair and Hair Growth Cycle

Hair Shaft

Hair is formed for structures that are made of keratin and arise from hair follicles that are present in the dermis of the skin. The portion that is visible to us is called the hair shaft, and it consists of three layers: the cuticle, cortex, and medulla.

  • Cuticle: outermost layer of hair shaft which comprises of overlapping scales which safeguards the internal portion.
  • The cortex is the thickest layer below the cuticle. It contains bundles of keratin fibers, which provide strength.
  • The medulla is the innermost part and varies among individuals. It may or may not contain any pigment, and its role in determining hair color is not defined.

Hair Follicle

The core of hair anatomy is based on the hair follicle. It is present in the dermal layer of the skin and has a pivotal role in hair growth and maintenance.

  • 1. Dermal Papilla: Responsible for production of keratinocytes and contributes to elongation of hair shaft.
  • 2. Matrix Cells: This cell contains rapidly dividing cells that produce keratinocytes and help in hair shaft elongation during the anagen (growth) phase.
  • 3. Connective tissue: It anchors the hair follicle and provides structural support and protection.
  • 4. Epithelial root cell: It shields the hair shafts, while the outer layer extends from the hair shafts.

Biotin Role in Maintaining Hair Health

Biotin influences keratin synthesis. The amino acids that are associated with hair health are cysteine and methionine. Cysteine helps in the strengthening of the hair shaft, and methionine is the precursor of cysteine and plays an important role in the transsulfuration pathway, a metabolic process that leads to cystine synthesis. Cysteine is responsible for the formation of disulfide bonds in keratin.

Sulfur content in methionine leads to the formation of the antioxidant molecule glutathione. Antioxidants protect hair from ageing and damage. whereas cysteine-rich keratin is essential for maintaining the strength and elasticity of the hair shaft.

Biotin is also associated with the anagen (growth phase) of the hair growth cycle. The role of biotin in supporting cell proliferation during the division of the hair bulb, which leads to elongation,. Biotin also supports healthy hair follicles, which ultimately strengthens hair and reduces hair fall.

Top 5 Natural Foods rich in Biotin


Egg is rich in biotin, which helps to prevent hair loss and strengthens hair. It also contains an adequate amount of iron and zinc; iron helps to transport oxygen to hair follicles, and zinc helps to make the immune system stronger. It also helps in the regulation of sebum production, moisturizes hair, and prevents it from becoming dry, thus preventing hair loss. Egg also contains Vitamin E, which improves blood circulation.

Nuts and Seeds

Nuts and seeds contains protein which are building blocks for hair, this healthy combination of fats, protein and vitamin helps to reduce hair breakage. Walnuts and flaxseeds are abundant in omega-3 and omega-6 fatty acids. this nourish the hair follicles and regulate the sebum production. It also contains certain amount of copper and Iron, as in sesame seeds and sunflower seeds which supply oxygen to hair follicles which are necessary for hair growth.

Dairy Products

Dairy products contain other vitamins like vitamin B5 and vitamin B12, including biotin. Calcium is an element that is found in dairy products and is important for maintaining hair health. It also contains vitamin D, a vitamin that helps in the absorption of calcium. Some dairy products contain collagen-boosting nutrients like vitamin C, and the fatty acids present also help to prevent dryness and promote a healthy scalp.


Meats are an excellent source of high-quality proteins, which contribute to overall health, including hair. It contains cysteine, which is crucial for disulfide bonds in keratin, and methionine, which supports the synthesis and growth of new hair strands. Meat serves as an excellent source of zinc, vitamin B3, and omega-3 fatty acids. All these contribute to a healthy scalp environment and make the hair strong.

Whole Grains

Some whole grains, such as oats, absorb water and contribute to hydration. They also contain a trace amount of silica, which contributes to hair elasticity. and prevents dryness of the scalp. Whole grains like quinoa are good sources of iron and help supply oxygen to hair follicles and keep them healthy. They also contain vitamin E, an antioxidant that prevents oxidative stress. Some whole grains also contain vitamin C, which helps with collagen synthesis.

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