What is Biotin? Benefits, Dosage and Food
Biotin, also known as vitamin H, is part of a complex group of vitamins known as B vitamins.
The main function of these vitamins is to help the body transform food into useful energy, something extremely vital for our daily functions, especially for those who lead a very active life and related to physical activity.
What is biotin or B8?
As we just mentioned, biotin is part of the B vitamins. It is an important component of enzymes in our body that break down certain substances such as carbohydrates, proteins and fats. All of them have their respective enzymes necessary to break them down.
Biotin can be found in some foods and although most of it can be obtained through our diet, it is often advisable to take some supplement in order to obtain some of the different benefits that biotin brings and its consumption to our health .
Benefits for the health of Biotin
The B8 offers us numerous benefits, most of which have to do with our physique.
Natrol Biotin Maximum Strength Tablets, 10,000mcg , 100 Count (pack of 2) ( Pack May Vary )
A stronger hair
There are clear indications that biotin has a very positive effect on hair growth and that, therefore, the deficiency of biotin can lead to hair loss.
For this reason, many manufacturers of hair products are beginning to include biotin in their formulas to combat hair loss, a problem that many people must face.
Stronger nails
In the same way that biotin has been linked to hair strengthening, studies have shown that biotin also improves nail strength.
This is because it helps thicken the cuticles that are responsible for preventing nails from breaking.
Better skin
Also, biotin improves the appearance of our skin, as well as certain rashes or other skin conditions, such as acne.
Biotin, as well as other B vitamins, plays a fundamental role in our hormonal system, which can be a trigger for skin affectations such as acne.
Helps to gain muscle mass and recovery
You need to have a good level of vitamin B to be able to gain muscle tissue when it has broken down, for example, after intense exercise. This makes biotin essential in the development of muscle mass.
Cholesterol
Although not yet specified, there are scientific studies in animals that have shown that biotin can help reduce cholesterol, more specifically the particles known as low density lipoproteins or LDL (known as "low density lipoproteins"). as the bad cholesterol.
Helps regulate blood sugar levels
One scientific study in particular showed that biotin can help reduce blood sugar levels when it joins with another vitamin called chromium.
Help your metabolism
Because biotin and other B vitamins are used to transform food into useful energy, it is vital to have a healthy and effective immune system.
Biotin helps glucose to move from being carbohydrate sources to our body's preferred energy source, adenosine triphosphate, or glycogen if it is stored.
Dose of B8 a Day
According to the National Academy of Medicine of the United States, the recommended daily dose of biotin is as follows:
- 5 micrograms a day for babies
- 6-8 micrograms per day for babies between 7 months and 3 years
- 12-20 micrograms per day for children between 4 and 13 years old
- 25 micrograms for adolescents
- 30 micrograms for adults women and men over 19 years
- 30 milligrams for pregnant women and 35 milligrams for women who are breastfeeding
Do you have Biotin Deficiency?
Honestly, it is very rare to have B8 deficiency, since we usually get enough of it through our diet.
However, it is worth mentioning some of the symptoms due to biotin deficiency, such as:
- Dry Skin
- Hair loss
- Brittle hair
- Fatigue
- Humor changes
- Muscle pains
- Cramps
If you think you may have a biotin deficiency, it is best to go to your doctor, who will tell you how to act.
Rich Foods in B8
As we mentioned above, we normally receive a sufficient amount of biotin through our diet.
This is because it is found in foods that we consume regularly, such as:
- Eggs (the yolk)
- Liver
- Nuts
- Soy
- Whole grains
- Bananas
- Mushrooms
- Cauliflower
- Avocado
- Salmon
- Raspberries
This list is not exhaustive , so there are many more foods rich in B8, these are simply some examples of the foods most consumed and probably already included in your diet.
Side effects
As we have said before, it is safe to take biotin whenever it is done orally and in appropriate doses.
In some cases, it is injected into the muscles, although this practice is not as safe and may involve some risk, as with any other type of injection.
If you think you may have a lack of biotin or any other vitamin, you should visit your doctor before taking any type of supplement.
Conclusion
B8 is an essential vitamin that carries out important processes in our body.
Supplementation of this vitamin can provide some wonderful health benefits to us, even though we often receive enough through our daily diet, since many of the foods we consume daily are rich in B8.
If you have any of the symptoms caused by the biotin deficiency mentioned above, do not hesitate to go to your doctor, he will tell you how to act.