Biotin, also known as vitamin H or vitamin B7, is one of the B group vitamins. The vitamin, which is a tissue regenerator and energy producer, is not stored in the body. The vitamin, which can be taken from foods or supplements, is excreted from the body through the kidneys if it is taken more than necessary in terms of its water solubility. It is included in many dermatological or cosmetic products, especially for hair care and nail strengthening.
Vitamin B is found in nutritional supplements to complete the daily requirement of adult individuals and to the extent that they should take. These supplements are preferred for people who want to have healthy hair.
What Does Biotin Do?
While it is especially preferred in hair, skin and nail care, it is also found in metabolic processes. It has an important role in breaking down nutrients, protein synthesis and energy production. Regulating blood sugar and balancing the sugar content in the blood is also a different task.
It is thought to provide support in type 2 diabetes treatments and insulin resistance is thought to increase in cases of deficiency. It has a moisturizing structure. It is important to take the required amount daily to have healthy hair and skin by providing keratin synthesis.
What are the Benefits of Biotin?
It has an important role in every tissue of the body in terms of metabolic activities of the cell. It is a vitamin that has important benefits in terms of tissue formation from birth and tissue regeneration in the following process.
Research and studies have shown that some neural problems may be associated with biotin deficiency, and promising results have been obtained in diseases that are difficult to treat, such as MS.
In addition, the benefits of biotin can be listed as follows:
- Synthesizes keratin protein
- Protects and promotes skin health
- Moisturizes the skin
- Benefits nail health
- Protects muscle and bone health
- regulates u balance
- It converts fat, protein and carbohydrates into energy
- It has an important role in producing energy for the body
- Contributes to the development of the baby during pregnancy
- Stabilizes blood sugar
Benefits of Biotin for Hair
In addition to shampoos and hair care products, the vitamin, which is also included in food supplements that nourish the hair, is preferred by many people and provides benefits. The fact that some people experience conditions such as hair loss and nail weakness indicates that some vitamins are deficient in the body.
Although it has not been proven one hundred percent that it has an effect against hair loss, research and studies on this subject indicate that hair loss occurs in long-term deficiencies and that hair loss ends after taking this vitamin.
In terms of hair loss, this vitamin alone may not solve this problem in terms of different causes such as iron, zinc, folic acid, vitamin B12 and vitamin E deficiency. However, it has been reported as a result of clinical research that it reduces hair loss and contributes to hair regrowth.
The benefits of biotin for hair are as follows:
- It is effective against hair loss.
- Allows hair loss to grow again
- Strengthens hair follicles
- Contributes to healthy hair growth
- Provides a vibrant and shiny appearance of the hair
- Protective against environmental factors
Benefits of Biotin for Skin
Moisture ratio and balance are important for skin renewal. In this regard, it benefits the skin, increases its water retention capacity and maintains moisture balance. In case of deficiency, it leads to dry skin.
The regeneration process slows down in dry skin. It can lead to flaking, dryness and different skin problems. Research on eczema or atopic skin structure and vitamin deficiency shows that supplements are beneficial in solving such problems.
The benefits of biotin to the skin can be listed as follows:
- Contributes to skin renewal
- Maintains and balances humidity
- Maintains sebum balance
- Revitalizes skin cells and makes the skin look younger
What is the Daily Biotin Requirement? What are the Foods Containing Biotin?
If the person does not have a vitamin deficiency from childhood and infancy, does not consume too much alcohol, does not have a problem with the intestinal wall, daily diets usually meet this need. It is included in the content of many foods.
Foods containing biotin can be listed as follows:
- Egg yolk
- Soya beans
- Liver and offal
- Broccoli and cauliflower
- Banana and avocado
- Dried nuts
- Mushroom
It is one of the vitamins that are not produced and stored in the body. For this reason, daily needs must be taken from outside through food or supplements. If more than the daily requirement is taken, it is excreted from the body.
The daily requirement may vary from person to person and may also vary according to the deficiency rate in the body. For this reason, it is recommended to measure the amount in your body to get accurate information and this is possible by having a blood test.
Symptoms of Biotin Deficiency
In cases where the vitamin, which provides many benefits to the body and human health, is deficient, it must be taken into the body from the outside with supplements or foods. If it is not taken, many problems may arise.
Symptoms of biotin deficiency are as follows:
- Hair loss
- Thinning of hair strands
- Graying of hair
- Thinning and breaking of nails
- Dry skin and flaking
- Pallor of the skin structure
- Atopic skin
- Muscle and joint pain
- Insulin resistance and diabetes
- Feeling tired
Biotin Food Supplement
While taking this vitamin as a food supplement for people who want to protect and improve their hair follicles and nail health may give positive results in some people, some people may not be very satisfied.
If this vitamin is deficient as a result of a blood test, this deficiency is usually tried to be eliminated through foods taken naturally in complaints that occur due to low vitamin B7, such as hair loss and nail breakage.
In cases where nutrition is not enough and does not provide benefit, it is a good method to take food supplements to get good results in a short time.
How to Use Biotin? What are the harms of biotin?
It is usually taken once a day and in a single dose. Since most of the products also contain different vitamins, the use and dose intake may vary from person to person.
Since it has a water-soluble structure, people taking supplements should not consume too much water for about an hour. In this way, absorption is supported and can show the benefits it will provide.
It is a vitamin that is not stored in the body and must be taken from outside. It is not possible to have situations such as overdose. If taken in excessive amounts, it is excreted by the body.
The body maintains balance by excreting excessive vitamin through the kidneys. However, long-term repeated excessive use can tire the kidneys.