You may have heard or read the word biotin in many places, but you do not know exactly what it is or what its benefits are. Biotin is a vitamin and, therefore, it is also known as Vitamin B8, B7 or Vitamin H. It is also a water-soluble vitamin, that is, if we want to keep it in our body we have to consume it daily, since our body does not has the ability to store it. For our body it can be fundamental in certain aspects, such as in cell growth, in the metabolization of fats, carbohydrates and amino acids.
Where can we find biotin?
This vitamin, biotin, is found in several foods, whether of vegetable or animal origin, but in small quantities. For example, in foods of animal origin , where more biotin is found in the viscera, specifically in the kidney and liver. But there are other foods that contain biotin, such as the yolk of eggs, milk, cheeses ... And, as we have said, there are also foods of vegetable origin that vegetarians can eat. For example, some are brewer's yeast, whole grains, soybeans, barley, some nuts (almonds, peanuts, nuts ...).
As you see, there are many foods that contain this vitamin. Therefore, you can choose which of them to take to provide the body with the amount of biotin needed daily. It is advisable that this amount be between 30 and 110 micrograms of biotin per day . In addition, if you maintain the consumption of biotin you will also be contributing to the organism a series of benefits that this vitamin contains.
Benefits of biotin in the human body
1. Help improve our hair
One of the best known benefits of biotin is the great amount of properties it brings to our hair. For example, it brings more shine and strengthens our hair . In addition, this vitamin is recommended as a natural supplement against hair loss . We already know that one of the causes that cause hair loss is the deficiency of one or several vitamins or minerals. Therefore, it is important to control the feeding to solve this problem. And biotin enters the diet. Regarding this, it must be said that there are currently some shampoos that contain biotin. They are however, its use is not effective since this vitam
ina is not absorbed through the skin. Therefore, we recommend foods with biotin.
2. Biotin helps reduce anxiety and stress
The majority of the population lives with some anxiety , whether because of work, family or other reasons. This is normal. However, high levels of anxiety can lead to other more serious problems. Therefore, consume certain nutritional supplements, such as biotin, can combat stress . In addition, there are also studies that show that the absence of vitamins, like this one, can cause mild depression. Therefore, its intake prevents or reduces fatigue, stress, sadness ...
3. Help in the metabolic process
As we pointed out at the beginning, biotin is important for our body to metabolize fats, carbohydrates and proteins . In addition, it also helps in functions of amino acids and vitamins, such as B 12 . In general, it is a good vitamin to accelerate metabolism and also helps us improve intestinal functioning.
4. It works as an analgesic
If you are a person who performs exercise or suffer muscular pains frequently, you are interested in knowing which foods are biotin to be able to ingest them. The reason is that, this vitamin also works as an analgesic, that is, relieves muscle pain . Therefore, consuming biotin will provide you with a greater sense of well-being.
5. It has great contributions for the skin
Another benefit that biotin brings us is the large number of properties it brings to the skin. For example, ingesting foods that contain this protein will be helping to treat seborrheic dermatitis , dry skin . But not only this, but we will also be preventing irritation, cracking or any skin infection.
However, there are cases that have indicated that an excess of this vitamin can cause acne in people , especially in the area of the face. When biotin is reduced or stopped, it has been proven that acne disappears. Therefore, it is important to control the amount we take and not leave the recommended doses.
6. Biotin for blood
You should also know that the lack of biotin is related to a risk of anemia . And, this vitamin, helps in the creation of hemoglobin and, therefore, also adjusts blood levels .
In addition, biotin contributes to a good energetic functioning of our body. This also facilitates obtaining energy through glucose. Therefore, it also establishes adequate levels of blood sugar . This means that it helps prevent diabetic neuropathy .
7. Good to strengthen nails
The same thing happens with the hair, we also find it in the nails. Biotin helps the health of our nails , since the cells responsible for their growth are regenerated thanks to this vitamin. In addition, not only helps its growth, but its thickness. Therefore, strengthens them so that we do not have brittle nails, but healthy, smooth and long .
All these are the most striking and most known properties and benefits of biotin. But it must also be said that they may not affect all people in the same way , since there are many factors that influence it. For example, the type of hair or skin. Perhaps one person notices more than another that his hair is strengthened thanks to biotin.
In addition, there are people who, when they include biotin in their diet, notice certain stomach pains, diarrhea or nausea. In this case, it is best to stop consuming the vitamin so that the symptoms disappear or reduce the dose to check if it disappears after the first intake. Therefore, it is appropriate to always consult a specialist before starting a treatment with this vitamin and not take it on our own.