Biotin (vitamin B7, vitamin H) is a water-soluble B vitamin that affects our energy levels, as well as the condition of hair, skin and nails. It acts as a catalyst for enzymes responsible for the breakdown of fats, proteins and carbohydrates. It also affects the work of the nervous system, pancreas, thyroid and adrenal glands. Find out why its shortage should not be allowed!
Biotin (vitamin B7, vitamin H) is a water-soluble B vitamin that affects our energy levels, as well as the condition of hair, skin and nails. It acts as a catalyst for enzymes responsible for the breakdown of fats, proteins and carbohydrates. It also affects the work of the nervous system, pancreas, thyroid, and adrenal glands. Find out why its shortage should not be allowed!
Experts emphasize that vitamin B7 (also called biotin or vitamin H) stimulates hair growth and protects against hair loss. Biotin deficiency can lead to thinning strands, which is why proponents argue that the right supplements can thicken the hair. If you've noticed that your manicure weakens your nail plate, consider supplementing with vitamin H.
Manufacturers claim that shampoos, conditioners, hair oils, masks and creams containing biotin can thicken the strands, increase their volume and add shine. However, remember not to overdo supplementation. Otherwise, side effects such as skin rash, digestive disorders, kidney problems and abnormal insulin release may occur. Consult your doctor to determine the appropriate dose.
Along with other B vitamins, biotin supports cognition and the nervous system by stimulating neurons in the brain. Biotin improves the condition and appearance of the hair, strengthening the hair follicles. Thanks to it, you can enjoy strong, thick and springy strands. It also supports the health of the skin and nails by providing essential nutrients that soothe brittleness, dullness and dryness. Stronger hair is less likely to break at the ends, in addition, it will not be harmed by unfavorable external factors. You don't have to worry that dyeing, straightening or curling will weaken the strands. In addition, vitamin H stimulates the production of the myelin sheath, which protects the nerves and supports cognitive functions and the activity of neurotransmitters.
Biotin helps in the metabolism of fatty acids, glucose and amino acids. In other words, it helps your body process the fats and sugars that you need to stay healthy. It also plays an important role in the regulation of gene expression and cell signaling (a process that coordinates the actions of all cells).
Biotin is found in many foods, such as meat, eggs, fish, nuts and dairy, so deficiency is rare. However, if it occurs, it will negatively affect your health, skin and nails. The body does not accumulate vitamin H, so it should be supplied in adequate amounts every day to avoid disorders of metabolism and gene regulation. The daily requirement of biotin in adults is 30 micrograms from all sources including diet and supplements. It is recommended that children and adolescents consume 5-25 micrograms a day, and that nursing women - 35 mcg.
The main symptoms of vitamin H deficiency include hair loss, rash, conjunctivitis, and scaly skin on the face and genitals. It can also be indicated by numbness and tingling fingers, fatigue, depression and confusion. Long-term or repeated biotin deficiency can also weaken the immune system as well as increase the risk of bacterial and fungal infections.
Most people can get enough vitamin B7 by eating a healthy, balanced diet. On the other hand, some medications, such as antibiotics, or gastrointestinal diseases, including colitis, can make it difficult for the body to absorb essential nutrients. It is worth considering biotin supplementation then. However, be sure to consult your doctor beforehand.
Biotin, also known as vitamins H and B7, is often called the beauty vitamin. It is much more important for our health than you might think. In addition to the fact that it affects the condition of the skin, hair and nails, biotin is also responsible for the metabolic processes in the body. It is involved in the digestion of carbohydrates and fats. Biotin is produced in the digestive tract, more specifically in the large intestine. This is where the absorption of biotin from food takes place.
Biotin, also known as vitamins H and B7, is often called the beauty vitamin. It is much more important for our health than you might think. In addition to the fact that it affects the condition of the skin, hair and nails, biotin is also responsible for the metabolic processes in the body. It is involved in the digestion of carbohydrates and fats. Biotin is produced in the digestive tract, more specifically in the large intestine. This is where the absorption of biotin from food takes place.
In the following text, we will present the impact of biotin on health and indicate the most common symptoms that may be a sign of its deficiency.
Before we go on to describe the deficiencies themselves, it is worth mentioning in a few words what this biotin is.
Biotin plays an extremely important role in the body. Vitamin H is one of those essential for maintaining good health. In short, biotin is an essential water-soluble vitamin for the body. It is essential for the proper development and functioning of the entire body. Vitamin B7 influences, among others on the nervous system, bone marrow, thyroid gland and the appearance of the skin, which best shows that its deficiencies can affect various spheres of life. It is found in both animal and plant products. Unfortunately, the biotin content in food is relatively low.
Despite the fact that large biotin deficiencies are relatively rare, it is worth observing your body, especially the external appearance of the body, because it is mainly here that you can see its deficiencies.
The most common symptoms of biotin depend on:
- excessive hair loss;
- dandruff or seborrhea;
- peeling of the skin, irritation, dryness, up to various types of inflammation;
- split nails;
- problems with concentration;
- somnolence;
- muscle aches;
- increase in cholesterol;
- nausea;
- lack of appetite.
It is assumed that in a generally healthy person with a proper diet, there should be no problems with large biotin deficiencies. Exceptions are people who suffer from digestive problems or insulin resistance.
If we notice the presence of several of the above-mentioned symptoms, it is worth considering whether the reason for them was not the insufficient amount of biotin in the daily diet.
It's no secret that it is mainly women who care about the condition of their hair. Unfortunately, the pace of life, weather conditions or stress make it difficult to take care of the condition of the skin and nails. Their appearance is also adversely affected by cigarettes and alcohol, which flush biotin out of the body. Especially pregnant women and people after long antibiotic therapy should think about support from the inside, i.e. by taking various preparations. As you can see, there are many factors that can influence hair loss and we can do a lot to change it.
As soon as we notice the symptoms described above, it is not worth waiting. The first step may, and should be, to maintain a balanced diet. A diet rich in vitamin H products should help. If, however, the change in diet alone did not manage to affect the condition of the nails, and the muscle pain persists, we must reach for additional tools.
We can supply biotin to the body along with food, for example by eating walnuts, almonds, bran, tomatoes, carrots, spinach, cauliflower, bananas, and grapes. Egg yolk is also a great source of it. On the other hand, the way of preparing meals influences the absorption of biotin. It is not subject to strong thermal treatment. In order to make up for the shortage of biotin in a short time, we would have to eat a lot of products with a high content of vitamin H.
As with other preparations, also in the case of those containing biotin, the recommended dose should not be exceeded. Let's not forget that even the best dietary supplement is not a substitute for a varied diet, so it cannot replace healthy meals under any circumstances. Excess biotin, if it appears in the body, is not a cause for concern as it is excreted in the urine.
Biotin can also be found in herbal preparations enriched with, among others, o silicon obtained from the herb horsetail, which are available in pharmacies. Which one should you choose? It is difficult to answer this question unequivocally. It is worth relying on the help of the pharmacy in choosing the best preparation.
Biotin can also be found in special series of cosmetics, especially those for hair. All you need to do is enter the phrase biotin for hair when looking for information on this subject, and our eyes will see a long list of recommended specifics. Their regular use gives results after only a few weeks. All because of the beneficial effect on the scalp, especially the work of the glands.
To sum up, if we want to enjoy a healthy look, have healthy hair and radiant skin, biotin is a vitamin that our body cannot lack! Its deficiency also accelerates the aging processes, and these, as you know, can be slowed down by appropriate actions.
We hope that the above text has provided valuable information so that everyone will be able to look after themselves better than before, or at least associate some facts based on changes in their appearance.
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