Biotin it is a vitamin of complete B, very important for the health of the skin, hair and nails. It is consumed in two ways, through capsules handled in pharmacies and found in various foods, being acquired through healthy eating. Find out more about the importance of this vitamin and about foods rich in biotin.
What is biotin and what is it used for?
Biotin is a B complex vitamin, known and marketed under two names, vitamin B7 or vitamin H.
According to the Tua Saúde website, it is essential for the proper functioning of cells, ensuring good protein production in the body, helps in the formation of blood cells, helps the intestine to absorb several other vitamins and stimulates collagen in the skin.
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What are the benefits of biotin?
In addition to keeping cells functioning properly and helping to absorb other vitamins, biotin is used for three specific benefits, for healthier hair, nails and skin.
Biotin is responsible for increasing and controlling the natural production of keratin, which is an important nutrient for maintaining hair hydration and also preventing hair loss.
In addition, the keratin produced by the body also contributes to the health of the nails, making them stronger. By maintaining adequate protein production, biotin also helps control dandruff.
Another benefit of biotin is more beautiful skin, because vitamin B7 stimulates the natural production of collagen, essential to prevent premature aging, ensures elasticity of the skin, preventing the appearance of expression lines and wrinkles. To top it off, by boosting natural keratin, biotin helps hydrate the skin, freeing it from dryness.
What foods are rich in biotin?
You are probably already getting the recommended daily amount of biotin from the foods you eat. But if you want to increase your intake, you can add more foods rich in biotin to your diet.
- Egg yolk
- Legumes (beans, lentils, green beans, peas, chickpeas, soybeans and peanuts)
- Whole grains (oats, brown rice, quinoa, amaranth, barley and rye)
- Oilseeds (peanuts and almonds)
Heat can reduce the effectiveness of biotin, so go for raw or minimally processed dishes.
The amount of biotin can also vary from food to food, so be sure to read the nutritional information whenever possible. This can help you select items with more biotin for your investment.
How to use biotin to make hair grow faster?
Biotin as a supplement should only be recommended by a nutritionist or medical specialist. Lack of this vitamin in the body is not common, therefore, few people need supplementation.
But to help your hair grow faster, it is necessary to consume foods rich in biotin (they are listed above). In addition, it is important to vary the menu and maintain a healthy diet, so that the hair can grow properly.
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How long does the vitamin work for?
Each organism is unique, so the weather may vary from person to person. But according to the Pharmacy Guide portal, it usually takes two months for vitamin supplementation to start to work. It should be noted that in order to have stronger nails, prettier skin and reduce hair loss, it is necessary to combine the intake of vitamin B7 with other vitamins and nutrients. In addition, adequate water consumption is important for the result to be as expected.
What is the ideal daily amount of biotin?
According to the World Health Organization (WHO), the recommendation for vitamin B7 per day is 30 mg / day. The amount is small and in most cases does not require supplementation, as it is easily ingested with a healthy diet and foods rich in this vitamin.
Who can take it?
Before any change in diet, it is important to consult a nutritionist. But foods rich in biotin are healthy and can be eaten by anyone who is not allergic to the foods mentioned above.
Supplementation should only be recommended by a doctor or nutritionist when there is a lack of vitamin in the body. In addition, it is not recommended for pregnant women, nursing mothers and children – only if you have a medical indication for it.
Adding more foods rich in biotin to your diet is not risky. However, you should always consult your doctor before adding a new supplement to your routine.
Biotin has no known interactions, but your doctor should always confirm the use of the supplement with any other medication you are taking.
Your doctor can also provide more individual information about the dosage and potential side effects.
This vitamin is water soluble, so any extra biotin in your body will be excreted in your urine. This makes a potential overdose unlikely.
If you develop an unusual or unexpected rash after increasing your biotin intake, see your doctor immediately. In rare cases, this is a sign of a biotin overdose.