Do you know if you need to integrate it into your diet? In this post we tell you everything you need to know about this vitamin.
What is it?
Biotin is a group B vitamin. It is an indispensable element of enzymes that break down fats, carbohydrates and other substances. Biotin is also used for cell growth and the manufacture of fatty acids in our body.
Also, it is known as vitamin B7 or vitamin H and belongs to the group of water-soluble vitamins. That is, it dissolves in water and is not stored in the body. So you have to enter it every day through food.
What is biotin for?
Vitamin B7 is available in small amounts in a wide variety of foods. Like other vitamins it is indispensable for the correct functioning of the organism.
Taking supplements that contain biotin may be helpful to prevent imbalances or in case of deficiency of this vitamin.
Vitamin H has properties that help keep the body healthy. Contribute to:
- Cell growth
- Correct assimilation of nutrients (fats, sugars, etc.)
- Prevent metabolic diseases
- Prevent hair loss
- Prevent the symptoms of vitamin B7 deficiency
Taking biotin supplements orally may be necessary if your diet does not provide the correct levels of this vitamin or to prevent the symptoms of biotin deficiency associated with malnutrition, pregnancy, tube feeding for long periods, rapid weight loss
Symptoms of biotin deficiency
There are no specific tests to detect the lack of biotin in the body. So it is important to observe the symptoms caused by the lack of biotin in the body:
- Hair loss
- Rashes on the skin especially around the mouth, eyes, mouth and in the area of the genitals.
- Neurological symptoms (depression, anxiety, tingling in arms and legs, hallucinations).
- Collagen and biotin for hair and nails
Supplements with biotin for hair can be useful to stop hair loss if the causes are related to a deficit of this vitamin.
To prevent this type of problems and, in addition, keep skin and nails healthy and beautiful , you can associate the intake of biotin with a supplement based on hydrolyzed collagen. Collagen helps you prevent the signs of aging on your hair and ensures a better quality of life in general.
In this article you can discover more about the benefits of collagen for your health and well-being.
Biotin, contraindications
Biotin is a water-soluble vitamin that we obtain thanks to the varied foods of a balanced diet.
If for some reason the organism does not receive the daily doses of biotin and registers low levels of this vitamin, the symptoms that we have seen previously take place.
Under normal health conditions, excess biotin in the body is resolved by evacuation through urine and sweat.
The intake of biotin has no contraindications and is not considered a toxic substance. However, it is advisable to follow the indications of the supplements to prevent possible side effects caused by overdose.
During pregnancy and lactation it is recommended to follow the instructions of a doctor before taking biotin or other food supplements.
Interactions with food and other supplements
Taking biotin is safe when you take the right doses. To know if you need to integrate this vitamin in your day to day you should consult your doctor who will also indicate doses and modalities.
So far, the case of interaction between raw egg whites and vitamin B7 is known. A substance present in egg whites reduces the biotin absorption capacity of the organism . If consumed for long periods, this substance can cause a deficit of vitamin H.
Some people wonder if biotin makes you fat . This vitamin is involved in the digestive processes and metabolism of fats and carbohydrates and helps regulate the metabolism when a biotin deficiency occurs. Because biotin does not make you fat, it improves the absorption of nutrients and prevents metabolic alterations.
Foods with biotin
Biotin belongs to the group B vitamins complex and is found in small doses in many foods. These are foods rich in biotin that can not be missed in a balanced diet:
- Whole grains
- Beef liver
- Yeast
- Eggs (avoid raw egg whites)
- Blue Fish
- Green peas
- Nuts
Following an active lifestyle and a balanced diet allows you to maintain correct levels of biotin in the body. If you detect some symptoms of vitamin B7 deficiency consult your doctor for a check and to know what is the most appropriate dose of biotin in your case.