Taking biotin is something that is usually recommended when there are health problems of the hair, skin or when you have diabetes. It is a vitamin that is part of the group of B vitamins, also known as vitamin B7, B8 or vitamin H, and which is essential to keep the cells that make up the skin, hair and nails in good condition, in addition to converting the glucose in energy and control blood sugar levels. Lately, nutritional supplements of biotin have become very popular and recurrent to prevent hair loss, strengthen it and promote its growth. In this article of unCOMO, we show you all the keys you should know about how biotin is taken so that you are informed of the different possibilities and precautions that you must take into account so as not to put your health at risk.
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Properties and benefits of biotin
Biotin is an essential vitamin for the good health of the organism, since it intervenes in the process of assimilation of hydrates, amino acids, fats and proteins, which are indispensable nutrients for the organism to maintain itself in perfect conditions. Next, we detail the properties and benefits of biotin for health:
- It acts in the production of hemoglobin.
- Maintains healthy tissue cells, such as skin, hair or nails.
- It favors the good functioning of the nervous system.
- Transforms glucose into energy, which makes it a nutrient that helps keep blood sugar levels under control.
Due to the above, biotin is a nutrient that helps maintain healthy skin, prevent hair loss and strengthen, improve the health of the nails, provide energy and metabolize much better fats, proteins and carbohydrates.
Foods rich in biotin
Biotin is a vitamin that can be found in different foods of animal or vegetable origin, so the best way to obtain it is through daily food. Among the foods richest in biotin that you can include in your diet you will find the following:
- Beef liver
- Eggs
- Blue fish: salmon, mackerel, tuna, sardine.
- Cauliflower
- Nuts
- Fruits: strawberries, raspberries and bananas.
- Beer yeast.
- Whole grains
How biotin is taken - Foods rich in biotin
Take biotin supplements
In addition to eating the above mentioned foods, if adequate levels of this vitamin in the body are not reached, it is possible to take biotin in nutritional supplements , as long as a doctor supervises and approves the consumption of said supplements and reports that there is a lack of this nutrient.
Biotin supplements can be found in tablets or capsules in pharmacies or stores specializing in the sale of natural products. At all times, you must respect the dose specified in the supplement package and consult your doctor in case you have any questions about it.
In general, the daily doses of biotin recommended by age are the following:
- 0 to 12 months: 7 mcg
- 1 to 3 years: 8 mcg
- 4 to 8 years: 12 mcg
- 9 to 14 years old: 20 mcg
- 14 to 18 years old: 25 mcg
- over 18 years old: 30 mcg
- Pregnant women: 30 mcg
- lactating women: 35 mcg
How to take biotin for hair
Due to its properties for hair, biotin has become a very popular vitamin to improve its appearance and, above all, to strengthen it from the inside. Specifically, it helps to stimulate hair growth and prevent hair loss, resulting in a more abundant, dense, strong and shiny lotion. For these reasons, biotin nutritional supplements can be a good option to improve hair health and to prevent or treat excessive hair loss. Expand this information by consulting the article Benefits of biotin for hair .
In addition to taking biotin in supplements or obtain it through food, there are also shampoos with biotin , lotions that have become increasingly popular due to the benefits that this nutrient can provide the hair in each wash.
It is important to note that these shampoos can act effectively to make the hair grow faster and have a better appearance, but it has not been scientifically proven to treat baldness or alopecia problems.
- How biotin is taken - How to take biotin for hair
- Precautions when taking biotin
Once you know how biotin is taken , it is important that before you start consuming the food supplements you are informed about the precautions to be taken into account and their possible adverse effects.
As we have indicated, you should always consult with the doctor or the nutritionist what is the recommended daily dose and this is especially important when you are pregnant or when you are breastfeeding.
On the other hand, you should consult with the doctor if it is good to take biotin in supplements in case of being under a pharmacological treatment, since they could interact with the medications that are being taken and cause some side effects or intensify those that cause these drugs.
This article is merely informative, in a COMO we do not have the faculty to prescribe any medical treatment or make any type of diagnosis. We invite you to go to a doctor in the case of presenting any type of condition or discomfort.
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