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Biotin can enhance your beauty much more than the most expensive cosmetic products on the market. A deficiency of biotin is manifested not only in the appearance of the skin and hair, but also in the energy of metabolism. Biotin deficiency causes fluctuations in blood sugar levels and food cravings.

"Bios" means life. Biotin, the vitamin of life, is also known as vitamin H or B7. It is part of the B vitamins complex, is compatible with almost all the essential metabolic functions and is very beneficial for our body.

We will now provide some valuable information about this vitamin that will clarify any doubts or questions about what it is, its properties, the benefits of taking it and when to take it.

Without biotin it would not be possible to generate energy from carbohydrates and fats. It also has other benefits such as helping to nourish skin, hair, and nervous system.

Biotin is particularly important during pregnancy and lactation, since it aids in the optimal development of the baby.

What is biotin?

  • Biotin, also known as vitamin H or vitamin B7, is a type of water-soluble B vitamin. Also referred to as the beauty vitamin because of its beneficial effects on skin, hair and nails.
  • This vitamin plays a crucial role in the metabolism of fats, carbohydrates and proteins in the body.
  • Biotin is a very important vitamin for the growth and life of the cells, the dermis and the nervous tissue.
  • In addition, biotin is involved in the formation of keratin, which ensures the growth and strength of nails and hair.
  • The body cannot synthesise biotin, so it has to be supplied through the diet. However, biotin is also generated by bacteria in the intestine.
  • A biotin deficiency can cause mental and physical disorders.
  • "Biotin" vitamin is used in Switzerland as a medication to treat nail disorders, avoid hair loss and to stimulate its growth, as well as to treat seborrheic dermatitis in infants.
  • Biotin is found in almost all foods, but its assimilation can be blocked by avidin in raw eggs.
  • Being water soluble, biotin in food may be lost during washing or cooking.

Effects and benefits of biotin for body and mind

  • Biotin ensures the formation of keratin, indispensable for strong hair and nails.
  • This vitamin stabilises blood sugar levels.
  • It is involved in the growth and useful life of blood and dermis cells.
  • It is a basic element in providing energy for the nervous system. It participates in the obtainment of energy from glucose.
  • It relieves muscle pain.
  • It regulates the metabolism of fat in the skin.
  • It is a good ally against depression and insomnia.
  • It participates in the formation of hemoglobin.
  • It helps to prevent hair loss.
  • It helps prevent seborrhoea or seborrhoeic dermatitis.
  • It has an important role in the metabolism of carbohydrates, fats and proteins. In short, it helps the metabolic process.
  • It is part of cellular processes at the genetic level.
  • It works together with pantotenco acid and folic acid.

What are the symptoms of a biotin deficiency?

  • Inflammatory reactions on the skin and tongue
  • High cholesterol
  • Muscle aches
  • Disorders in the functioning of the heart
  • Numbness and tingling in the extremities
  • Nausea and loss of appetite
  • Irritability and nervousness
  • Excessively greasy or dry skin, as well as blemishes in the dermis
  • Brittle nails
  • Loss of or brittle hair, dullness of the hair or dandruff
  • Hallucinations, fatigue and depression
  • Lack of coordination

Taking biotin is advisable in the following cases:

  • During pregnancy and lactation
  • When using antibiotic treatments over a long period of time
  • If you suffer from persistent diarrhea
  • When consuming excessive alcohol or nicotine
  • If you have genetic defects that can cause a shortage of biotin
  • When following a special diet or with an unbalanced diet
  • For high performance sports
  • When you have acne
  • Situations involving hair loss
  • In cases of intravenous nutrition

What food contains biotin?

Biotin is found in many food products. This vitamin is present in vegetables. It is contained in proteins in foods of animal origin and is released through digestion.

The best natural sources of biotin are:

  • Brown rice
  • Oats
  • Egg yolk
  • Meats and liver
  • Yeast
  • Soy
  • Lentils
  • Mushrooms
  • Chickpeas
  • Soy
  • Some dried fruits (walnuts, almonds...)
  • Milk
  • Some fruits (banana, grape, watermelon or strawberry)
  • Brewer's yeast

Although eggs are one of the main sources of biotin, we should make it clear that it is not advisable to consume raw eggs, since they act to prevent the assimilation of biotin.

Avidin, the active ingredient of egg white cannot be mixed with biotin, as it prevents its absorption in the intestine. Therefore it is not recommendable to eat raw eggs too often since it can cause a biotin deficiency.

Tip: Be sure to consume sufficient biotin if you eat a lot of sweets, drink alcohol or take antibiotics. In these cases it is likely that your intestinal flora cannot produce enough biotin.

Biotin consumption and application

To prevent a biotin shortage you can take a dietary supplement in the form of capsules or tablets. In order to prevent a deficiency of this vitamin a dose of 30-60 microgrammes per day is usually recommended.

Experts recommend taking some 2,000 to 5,000 mcg of biotin daily for several months as a treatment for healthy and beautiful skin, hair and nails.

Who is biotin particularly important for?

  • Pregnant women and infants
  • People who have damaged their intestinal flora
  • For those taking certain medications, such as antibiotics over a long period of time
  • Individuals suffering from a biotin deficiency for genetic reasons
  • Those who consume too much alcohol or nicotine
  • For those looking for strong and healthy hair and nails

How much biotin to take – recommended dosage:

  • Biotin 100 mcg per day: minimum recommended dietary intake of this vitamin for optimum health
  • 5000 mcg of biotin per day: the amount of biotin that can be safely consumed between dietary supplements and food

What the experts say about biotin:

1. Biotin helps to repair brittle nails and stimulates hair growth

A clinical study has shown that biotin is involved in the growth of hair (and therefore has an important role in avoiding its loss), the dermis, and nails. Taking biotin for several months increases the thickness and strength of these structures by up to twenty-five percent.

2. Biotin deficiency biotin during pregnancy

Several clinical studies have shown that, at least one-third of pregnant women have a biotin deficiency. Investigations have found evidence that even a slight biotin deficiency can cause defects in the foetus. Therefore, it is advisable to take biotin supplements during pregnancy.

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