Biotin is a vitamin for hair present in shampoo, pills and food. It serves to synthesize fatty acids and metabolize the glucose in food. It also has its function in cell growth, within the Krebs cycle, chemical reactions of the body to provide energy.
What is Biotin?
Called vitamin H or vitamin B8 and B7 is an essential trace element in the body. This type of nutrient is necessary to perform various functions within the human body and its lack produces symptoms such as hair loss, nail weakness and skin disorders, so biotin is essential in a healthy and balanced diet where you are looking for good health.
There are different brands that develop specific products for the care of hair, skin and food supplements where it is included as an ingredient or as a key active ingredient. So let's describe the types of biotin that exist.
Types of biotin
- Biotin for hair
- For the skin.
- For the beard.
- As a dietary supplement.
Biotin for hair
biotin for hair This way we find it in hair cosmetics and shampoos to stop hair loss. Biotin for hair has properties for:
- Maintain the natural color.
- Strengthen the hair
- Thicken the keratin fibers.
In many places you can find it under the name of horse shampoo, although this name causes confusion. In principle it is indicated for this animal but there is also biotin shampoo for people. You can also use other vitamins and acids to grow hair, such as taking vitamin D that serves to stimulate its formation thanks to the improvement in the blood vessels that nourish the scalp.
For the skin
Starting from the function of biotin in the organism there is a series of beneficial reactions for all the cellular tissue. In effect, vitamin B8 stimulates the creation of collagen and keratin. By intervening in the metabolization of fats and protein synthesis - collagen is one and keratin is another - and carbohydrates the tissue of the epidermis can be repaired more easily, grow again and take the place of the old.
Biotin for the skin is rich in repairing and regenerating effects, favoring skin health. It serves as a fundamental ingredient for the creation of collagen fibers rich in sulfur that coil and give the structure of the hair.
For the beard
It is the same case as the hair. Facial hair is made up of keratin and it needs vitmines to form. Although it grows faster and is much stronger with age, the principles for its creation in the hair follicle are identical. So biotin for the beard is beneficial and you should take it in the same proportions and doses indicated at the end of the article.
However, you will not get more or grow faster but, the one you already have will be more lustrous and healthy.
For nails
biotin for the nails and the skin While it reconstitutes the deposits of vitamin H the biotin for the nails has the following effects:
- Strengthens the nails.
- Increase the thickness.
- Improves appearance giving shine and uniformity.
Because the nails are composed for the most part by keratin it is very important that this can occur with normality and persistence every day. For the nails to grow healthy and strong, biotin is necessary . It is basic and without it the thickness of each nail decreases. In addition, they are fragile and easy to break.
Benefits for diabetes
To bring its full potential, it must be taken in conjunction with the mineral chrome in its organic form. The benefits of biotin and chromium for diabetes are reduction of blood glucose in type 2 diabetics.
If this is the first time you hear this, we recommend you talk to your dermatology specialist or a private hair clinic. They will be able to advise you and tell you how you can benefit from a nutrition plan.
Biotin in shampoo or pills
Differences between biotin shampoo and pills Scientific studies show that the effects of biotin are produced when it is absorbed by the intestine . So using shampoos and masks that contain it does not provide the same properties and benefits.
Although there are many hair cosmetics it actually improves its action when taken in capsules or pressed biotin tablets. You can also take it with a multivitamin. There are many and varied with concentrations and mixtures that work well for different disorders such as alopecia or metabolic and nutritional deficiencies.
Unfortunately, the biotin shampoo is not as good as it seems. Although it improves the appearance of the hair, it is mostly due to the other active ingredients it contains (oils, moisturizing active ingredients, fatty acids and vitamins that can be absorbed topically).
So biotin what vitamin is it?
biotin which is vitamin H or B6 and B7 There are several denominations and nomenclatures that it receives. The common names, that is, the question of biotin which vitamin is we can say:
- Vitamin H.
- Vitamin B7
- Vitamin B8
All these names refer to the same organic molecule that works fulfilling the role of vitamins. Facilitate other processes of the organism and be part in the construction of other larger molecules and be a nutritious part of food.
And having said that, let's see what you have to eat to always have a recommended dose per day.
Foods with biotin
- Banana.
- Nuts
- Peas or peas.
- Integral rice.
- Tomatoes.
- Beer yeast.
- Strawberry
- Eggs
- Blue fish such as sardines, mackerel, salmon, horse mackerel, tuna, anchovies.
The good thing about having several fresh products is that you can alternate every day and not get tired of eating always the same. Foods rich in biotin are very juicy and, in general, all people like it, especially fruits that also have many more vitamins and antioxidants.
The banana is known to be one of the fruits with the most amount of biotin. It also has potassium, fiber, vitamin A, B12, C, D and B6 also defined as pyridoxine hydrochloride and minerals including magnesium, iron and calcium.
Peas are small legumes that go very well for hair. In some countries they are known as green peas . Easy to eat give a special taste to food. You can mix them with other foods with vitamin H to improve the amount you eat per day.
If you decide to take rice that is integral. Being whole does not lose properties and this benefits the organism. In most cases the processed products are oxidized or heated, handled and beaten until many of their active ingredients are lost, so to have your daily dose of biotin eat brown rice.
Blue fish has many fatty acids that go great for hair. In addition, with the contribution of vitamin B7 the metabolism can take better advantage of the rest of substances and synthesize the proteins needed for hair and skin.
Is it good to take biotin and zinc?
Take vitamin H and zinc Many people who notice hair loss detect that taking a supplement with biotin and zinc solve the problem. For it to take effect it is necessary to take it orally.
By including this type of food supplements in the diet, as well as strengthening hair growth, you also bring health to the skin.
Dose
- As a nutrient: 30 mcg / day (micrograms). Take one or two pills a day (according to brands).
- How much biotin to take for hair: from 500 to 700 mcg / day.
How to take it
Point out that you should make use of it every day by incorporating it into the diet. The body processes and disappears constantly so a daily contribution is essential for it to work well. The excess of vitamin H is excreted in the urine so that the excess is wasted.
You can choose between the following ways to take it :
- Capsules or tablets: in the morning with a large glass of water or a juice.
- Liquid biotin: add a stopper to the coffee, to your favorite juice or swallow directly by helping with water immediately afterwards.
For example, to take biotin 5000 mcg you must follow the first case, that is, swallow the tablet or capsule with a liquid. Thus, as soon as it enters the stomach it will be decomposed and it will pass to the intestine where it will begin to be used until the daily quota is exhausted. The rest will be expelled when urinating.