Does Biotin really make your hair grow faster?

Speaking from personal experience, I would say it does.

Having tried the most expensive hair supplements in the market, which can turn out to be quite costly (but have also worked for me in the past), I decided to give straight biotin supplements a try, after a not-so-pleasant hair disaster.

I started by taking 300mg (SOLGAR brand) initially, along with a vitamin B complex (since I read it helps), which didn't seem to do much, until I upped the dose to 900mg that resulted in a one inch growth per month, on average. I could immediately tell from my roots, as I dye my hair.

Quite impressive and cost-effective!

Now there are a few things that must be taken into account, before taking Biotin supplements, one being acne. I found that, taking over 300mg has resulted in persistent, small cysts, due to excessive sebum production, so it would be best to increase water intake and use acne preventative products if you are prone to breakouts. If you find that this doesn't work either, then perhaps it would be best to lower it to a "safer" dosage... you'll still get the benefit of stronger and healthier new hair AND nails.

Another unpleasant side effect from taking biotin was insomnia, probably because I didn't do my research and took supplements late in the evening (big mistake...).

Biotin is best taken with meals and can also be found in fooods like nuts, eggs, milk and veggies, like cucumbers.

If you're on a mission to grow long and healthy locks, I will share a few hair growth tips that work for me, in conjunction with taking Biotin and B-complex supplements;

• Stimulating blood circulation by using a sparse wooden bristle brush, concentrating on the scalp, not only worked for me, but also helped decrease my frequent headaches.
• Washing your hair with a clarifying shampoo (I use the Pantene Pro-V Clarifying Shampoo) can also be helpful, as it removes excess sebum from your scalp and product buildup from your hair. Since it can be extremely drying, its best to follow with a nourishing hair mask. Some people swear by Head and Shoulders, but it did absolutely nothing for me.
• If your hair is chemically treated, make sure you use treatments and serums, every time you're out of the shower to prevent breakage and keep your locks moisturized (esp. if you're using hot tools to dry your hair).
• Keeping my hair up in a bun, has also promoted hair growth. Just make sure your bun is not too tight; pulling the hair tightly does NOT equal hair growth, but a loose bun will protect your hair from potential damage and breakage, esp. during sleep.

If you have any hair growth tips that worked for you, I'd love to hear them! ^__^

The health benefits of Rucola, also known as rocket leaves... and a delicious salad recipe!

Rucola, otherwise known as rocket leaves, or arugula, is an aromatic, spicy  salad green... perfect for adding a peppery taste to your salad.

A natural source of Vitamins, AND low in calories.

100 grams of Arugula leaves offer (among other nutrients);

• over 2000IU of Vitamin A (your ally for healthy skin and a boost to your immune system.
• approximately 25% of your daily Vitamin C recommended intake
• over 100mg of Vitamin K (a powerful antioxidant)

I believe, its always best to take your vitamins from natural food sources, instead of resorting to supplements, so next time you pop into the grocery store, you may consider grabbing a bag of Arugula leaves.

Arugula Salad Recipe (simple and easy to make):

A salad I often treat myself to, since its so easy to make, when I am in a hurry, offering the right nutrients in no time!


You will need;

• 2 tomatoes (medium sized are approx. 22 kcal)
• 1 cucumber - peeled (approx. 44 kcal)
• 100 grams of rocket leaves (25 kcal)
• Balsamic vinegar
• 1 tbsp of Virgin Olive oil (approx 100 kcal)
• Cayenne Pepper (for the brave)
• Dried Sage (I love the fresh minty flavor)
• A pinch of salt (I use a salt substitute to prevent water retention; recommended if you have an underactive thyroid)

 
Chop your veggies and mix them with your spices well for a rich taste, add your oil and vinegar, mix again...

And Voila!!

An easy to make, nutritious, filling salad with less than 200 calories!

• If you are following a low-calorie/restricted, diet, you may want to skip on the oil. 
  
• In case you find that the peppery taste is too strong for you, I recommend sprinkling your salad with grated cheese... as it will cancel out the spicy effect!

For a healthy meal suggestion, you can accompany your salad, with gluten-free rice cakes (approx 25 kcal each), to satisfy your carb cravings,and a cup of cottage cheese (approx 180 calories), for a protein boost.