Also known as vitamin H, biotin is one of the B complex vitamins that help the body a convert food into energy. The word "biotin"Comes from the Greek word"biotosWhich means life.
This vitamin helps maintain healthy skin, hair, eyes, liver and nervous system and it is very important in pregnancy for embryonic development.
Index
Where is biotin found?
Biotin it is found naturally in many foods that should never be missing in a healthy and balanced diet, such as:
- Egg yolk
- Offal
- Walnuts and other dried fruit
- Whole grains
- Cauliflower
- banana
- Mushrooms
Since cooking food can render biotin ineffective where possible, it is preferable to eat them raw and in the least worked way possible.
How much to hire?
La Recommended daily amount varies based on age, gender and general health of a person.
In generally, for adults a daily dosage of 30 to 100 mg is recommended; infants and children, on the other hand, should receive:
- From birth to 3 years: 10 to 20 mcg per day
- From 4 to 6 years: 25 mcg
- From 7 to 10 years: 30 mcg
Pregnant and breastfeeding women may need higher levels. Since biotin is soluble in water, in case of excess intake, it will be expelled through the urine.
Usually the necessary amount is obtained through a healthy diet, but supplements may be neededi (I recommend that you always contact your doctor before starting to take it).
Benefits
- Diabetes: some studies suggest that people with 2 type diabetes can benefit from taking supplements based on this vitamin to help regulate blood glucose levels;
- Hair, skin and nails well-being: its deficiency can often cause hair loss, skin rashes and brittle nails;
- Fetal development: biotin helps promote correct embryonic development.
Biotin and hair growth
Keratin is the basic protein that makes up hair, skin and nails; biotin improves the structure of the keratin present in the body.
But, actual research on the effects of this vitamin in hair growth is conflicting; To date, there is limited evidence to suggest that an increase in biotin actually promotes hair growth.
There have been several studies in which some women experienced actual improvements in hair growth and fewer thinning areas, but all had taken supplements that contained biotin and other components.
Risks and warnings
Adding naturally biotin-rich foods to your diet poses no risk; however, taking supplements based on this substance could create some contraindications.
Most people manage taking supplements of this vitamin well, but there may be mild side effects such as nausea and digestive problems or skin rashes, which could indicate an overdose.
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