Biotin for hair: is it worth taking additives?

Biotin for hair: is it worth taking additives?

What is biotin and why is it important?

Biotin, also known as vitamin B7 or vitamin H, is a water -soluble vitamin belonging to a complex of B vitamins B. It plays a critical role in the metabolism of carbohydrates, fats and proteins, turning the food that we eat into the energy necessary for the functioning of the body. Biotin is necessary for various enzymatic reactions involved in the synthesis of glucose, fatty acids and amino acids, protein building blocks.

The name “biotin” comes from the Greek word “bios”, which means “life”. This reflects his fundamental role in maintaining health and life processes. Although the body is able to produce a small amount of biotin in the intestines (thanks to intestinal microflora), this amount is usually not enough to satisfy all the needs of the body, therefore it is important to get biotin from food or, in some cases, from additives.

The role of biotin in hair health

Biotin is often called “hair vitamin”, and he received this title not by chance. It plays an important role in the synthesis of keratin, the main structural protein of hair, skin and nails. Keratin gives hair strength, elasticity and shine.

Biotin deficiency, although it is relatively rare, can manifest itself in the form of thinning of hair, hair loss, fragility of nails and skin rashes. It is believed that a sufficient amount of biotin maintains hair growth, improves their texture and reduces the risk of falling out, especially in people suffering from a deficiency of this vitamin.

However, it is important to note that the effect of biotin on hair growth is most pronounced in people with confirmed deficit. If you do not have a biotin deficiency, the intake of additives may not lead to noticeable improvements in the health of the hair.

Symptoms of biotin deficiency

Although the Biotin deficiency is infrequent, it is important to know its symptoms in order to consult a doctor in a timely manner:

• Hair loss: The most common and noticeable symptom. Hair can be thin around the whole head or fall out of foci.
• Fitty nails: The nails become fragile, easily break and relax.
• Skin rashes: Often appear on the face, especially around the nose and mouth. Rashes can be dry, peeling and itchy.
• Dry skin: The skin becomes dry, flaky and prone to irritation.
• Fatigue: A constant feeling of fatigue and weakness.
• Depression: There may be a decrease in mood and apathy.
• Loss of appetite: Reducing interest in food and weight loss.
• Nausea: A sense of discomfort in the stomach and the urge to vomit.
• Muscle pain: Pain and weakness in the muscles.
• A tingling in the arms and legs: A sensation of tingling or numbness in the limbs may occur.

If you notice several of these symptoms, it is important to consult a doctor to diagnose and exclude other possible causes.

Causes of biotin deficiency

Several factors can contribute to the development of biotin deficiency:

• Genetic disorders: Rare genetic diseases, such as a deficiency of biotinidase, can prevent the absorption of biotin with the body.
• Excessive use of raw eggs: Raw egg proteins contain avidine, protein, which is associated with biotin and prevents its absorption in the intestine. However, when cooking eggs, avidine is denatured and loses its ability to bind biotin.
• Long -term antibiotic intake: Antibiotics can destroy beneficial bacteria in the intestines that produce biotin.
• Diseases of the gastrointestinal tract: States that affect the absorption of nutrients, such as Crohn’s disease or ulcerative colitis, can lead to a deficiency of biotin.
• Low biotin diet: The insufficient use of products rich in biotin can lead to deficiency.
• Pregnancy and breastfeeding: The need for biotin increases during pregnancy and breastfeeding, which can increase the risk of deficiency.
• Alcohol abuse: Alcohol can prevent the assimilation of biotin.

Sources of biotin in food

Biotin is found in various foods, and a balanced diet usually provides a sufficient amount of this vitamin. Here are some of the best sources of biotin:

• Eggs: Especially egg yolk. The biotin content in one egg can vary, but usually is about 10-20 μg.
• Liver: One of the richest sources of biotin. The liver contains up to 30 μg of biotin per 100 grams.
• Kidneys: They are also a good source of biotin.
• Yeast: Pive and bakery yeast contain a significant amount of biotin.
• Nuts and seeds: Almonds, peanuts, walnuts, sunflower seeds and other nuts and seeds contain biotin.
• Fish: Salmon, tuna and other types of fish contain biotin.
• Sweet potato: It is a good source of biotin and other nutrients.
• Avocado: Contains a moderate amount of biotin.
• Broccoli: It also contains biotin, albeit in smaller quantities than other sources.
• Cauliflower: Contains biotin and other beneficial substances.
• Mushrooms: Some types of mushrooms, such as champignons, contain biotin.
• Raspberry: Contains a small amount of biotin.

The recommended daily dose of biotin for adults is 30 μg. In most cases, a balanced diet, including a variety of products, allows you to satisfy this need.

When is it worth considering taking additives with biotin?

Biotin supplements can be useful in the following cases:

• Confirmed deficit of biotin: If a blood test has confirmed the low level of biotin, the doctor may prescribe additives.
• Genetic disorders affecting the assimilation of biotin: People with a deficiency of biotinidase or other genetic disorders may require a regular intake of additives with biotin.
• Signs of deficiency not related to other diseases: If you have signs of biotin deficiency (hair loss, fragility of nails) and other possible causes are excluded, the doctor may recommend a try.
• Reception of some drugs: Some drugs can affect the level of biotin in the body, and in this case, an additional intake of biotin may be required.
• After consulting a doctor: It is important to consult a doctor before taking any additives, including biotin. The doctor will be able to evaluate your symptoms, conduct the necessary tests and determine whether you need additives.

Risks and side effects of taking additives with biotin

In general, biotin is considered safe vitamin, and side effects from taking additives are rare. However, in some cases the following side effects may occur:

• Skin rashes: In rare cases, skin rashes, itching or urticaria may occur.
• Indigestion: Some people may experience nausea, diarrhea or other stomach disorders.
• Interaction with drugs: Biotin can interact with some drugs such as anticonvulsants. Be sure to inform your doctor if you take any medicine before starting to take additives with biotin.
• Distortion of laboratory test results: High doses of biotin can distort the results of some laboratory tests, especially analyzes for thyroid hormones. It is important to inform your doctor that you are taking additives with biotin so that he can correctly interpret the results of the tests. FDA (Office for Sanitary Supervision of the quality of food and US medicines) has released a warning about this risk.
• Allergic reactions: In rare cases, allergic reactions to biotin may occur.

Dosage biotin

The recommended daily dose of biotin for adults is 30 μg. In additions, biotin is usually contained in doses from 1000 to 10,000 mcg. Doses up to 5000 μg per day are usually considered safe for most people. However, before taking high doses of biotin, it is necessary to consult a doctor.

How to choose an additive with biotin

When choosing an additive with biotin, pay attention to the following factors:

• Reputation manufacturer: Choose additives from famous and reliable manufacturers.
• Certification: Look for additives certified by independent organizations such as NSF International or USP. This guarantees that the additive has been tested for the purity and content of ingredients.
• Composition: Carefully study the composition of the additives. Make sure that it contains only biotin and the necessary additives, and does not contain undesirable ingredients, such as artificial dyes, flavors or preservatives.
• Output form: Biotin is available in various forms of release, such as tablets, capsules, chewing sweets and powders. Choose the form that is most convenient for you.
• Reviews: Read the reviews of other buyers to find out about their experience of using the additives.

Other vitamins and minerals for hair health

In addition to biotin, other vitamins and minerals also play an important role in hair health:

• Vitamin A: It is necessary for the growth and differentiation of cells, including cells of hair follicles.
• Vitamin C: An antioxidant that protects the hair from damage caused by free radicals. It is also involved in the synthesis of collagen, an important component of hair.
• Vitamin D: He plays a role in the growth and development of hair follicles. Vitamin D deficiency can be associated with hair loss.
• Vitamin E: An antioxidant that improves blood circulation in the scalp and promotes hair growth.
• Iron: It is necessary to transport oxygen to hair follicles. Iron deficiency can lead to hair loss.
• Zinc: Participates in the growth and restoration of fabrics, including hair. Zinc deficiency can cause hair loss and other hair problems.
• Selenium: An antioxidant that protects the hair from damage. It is also necessary for the normal function of the thyroid gland, which plays a role in hair health.
• Protein: The main building material of the hair. Insufficient protein consumption can lead to thinning and hair loss.
• Omega-3 fatty acids: Improve blood circulation in the scalp and contribute to hair growth.

Alternative methods for improving hair health

In addition to taking additives, there are other ways to improve hair health:

• Balanced diet: Use a variety of products rich in vitamins, minerals and protein.
• Correct hair care: Use shampoos and air conditioners suitable for your hair type. Avoid frequent use of a hairdryer, ironing and other thermal tools.
• Scalp massage: Regular scalp massage improves blood circulation and stimulates hair growth.
• Reducing stress: Stress can negatively affect hair health. Find the ways to cope with stress, such as yoga, meditation or walking in nature.
• Healthy lifestyle: Sleep enough, play sports and avoid smoking and excessive alcohol consumption.

The importance of consulting a doctor

Before you start taking any additives, including biotin, it is important to consult a doctor. The doctor will be able to evaluate your health status, identify the possible causes of hair problems and choose the most suitable treatment plan. Self -medication can be dangerous and lead to undesirable consequences.

The doctor may prescribe blood tests to check the level of biotin and other vitamins and minerals in your body. It can also exclude other possible causes of hair loss, such as hormonal disorders, thyroid diseases or autoimmune diseases.

Remember that hair health is a comprehensive question, and to solve it, an integrated approach may be required, including proper nutrition, hair care and, in some cases, taking additives under the supervision of a doctor.

Conclusion: Biotin is not a panacea, but can be useful

Biotin is an important vitamin for hair health, but it is not a panacea. If you have a biotin deficiency, the reception of additives can help improve the condition of the hair. However, if you do not have a biotin deficiency, the intake of additives may not bring noticeable results.

Before starting to take additives with biotin, it is important to consult a doctor to exclude other possible causes of hair problems and make sure that the reception of additives is safe for you. Remember that a balanced diet, proper hair care and a healthy lifestyle play a key role in maintaining hair health.