Why should biotin supplements consider to have hair, skin and healthier nails. Discover how you can benefit your general health.

Why should I take a biotin supplement to have hair, skin and healthier nails? Discover how you can benefit your general health.

Biotin, also known as vitamin B7, is an essential hydrosoluble vitamin that plays a crucial role in the maintenance of health and general welfare. It intervenes in several metabolic processes of the organism, especially in the decomposition of carbohydrates, fats and proteins. Although biotin deficiency is rare, some people can benefit from taking biotin supplements to ensure that they fulfill the recommended daily intake.

“Biotin deficiency can cause symptoms such as hair loss, brittle nails and skin rashes.”

One of the main functions of biotin is to contribute to hair health, skin and nails. Many people turn to biotin supplements to favor hair growth or improve the strength and appearance of nails. In addition, ongoing research indicates that biotin can also play an important role in maintaining adequate levels of blood sugar and cognitive function.

  1. Biotin contributes to carbohydrate metabolism, fats and proteins.
  2. A biotin supplement can help improve hair health, skin and nails.
  3. Some studies suggest a possible relationship between biotin and blood sugar control.
Biotin benefits
Promotes hair health, skin and nails
Help decompose macronutrients
It can help maintain optimal blood sugar levels
It is suggested that it contributes to cognitive function

Although biotin deficiency is rare, it is important to keep in mind that certain populations can run a higher risk. People with certain genetic conditions, those who consume excess alcohol, pregnant women and people with juggling disorders can have greater biotin needs. Before considering biotin supplementation or any other dietary supplement, it is always better to consult with a health professional to evaluate individual needs and guarantee safe use.

What is Biotin?

Biotin is classified as coenzyme, which means that it acts as an auxiliary molecule of the body’s enzymes to carry out specific chemical reactions. It intervenes in the decomposition of macronutrients in smaller molecules that can be used for energy production, as well as in the synthesis of DNA and the regulation of gene expression.

Biotin is important for:

  • Energy production: Biotin is necessary for the conversion of carbohydrates, fats and proteins into usable energy in the form of adenosine triphosphate (ATP).
  • Healthy hair, skin and nails: Biotin promotes the growth and maintenance of healthy hair, skin and nails. It is often included in beauty supplements to promote stronger, more vibrant hair and nails.
  • Metabolism: Biotin is involved in several metabolic pathways, including fatty acid, glucose, and amino acid metabolism. It helps break down and use these macronutrients for energy and other bodily functions.
  • Cell growth and repair: Biotin is necessary for DNA synthesis and the production of new cells. It intervenes in the processes of cell division, growth and repair throughout the organism.

In addition, biotin intervenes in the regulation of blood sugar levels, since it enhances the activity of insulin, a hormone that helps regulate glucose metabolism. It also contributes to the proper functioning of the nervous system and helps maintain healthy brain function.

The Importance of Biotin for Our Body

Biotin deficiency, although rare, can have important consequences for our health. It can cause various symptoms, such as hair loss, skin rashes, brittle nails, fatigue, and neurological disorders. Although biotin is found naturally in many foods such as eggs, nuts, and liver, some people may need additional supplements to meet their daily needs. This is especially important for pregnant women, people with certain genetic disorders, or those who have poor eating habits. Biotin supplementation can help ensure optimal levels of this essential nutrient in the body and promote overall health.

Important information:

  • Biotin, also known as vitamin B7 or vitamin H, is crucial for various physiological processes in our body.
  • It intervenes in the metabolism of carbohydrates, fats and amino acids, promoting energy production and cellular function.
  • Biotin deficiency can cause hair loss, skin rashes, brittle nails, fatigue and neurological disorders.
  • Although biotin is found in foods, some people may need to take supplements.
  • A biotin supplement can help maintain optimal levels and promote overall health.
Food sources of biotin Biotin content (per 100 g)
Yolk 13-25 micrograms
Almonds 12-14 micrograms
Sweet Potato 2-8 micrograms
Liver 5-6 micrograms
Nuts and seeds 2-6 micrograms

Symptoms of Biotin Deficiency

Hair loss and brittle nails: One of the most common symptoms of biotin deficiency is hair loss, which can occur gradually or suddenly. People with insufficient levels of biotin may also experience thinning hair and brittle nails that break or split easily. This is because biotin is necessary for the formation of keratin, a protein that makes up the structural components of hair and nails. Low levels of biotin can weaken hair follicles and nails, causing hair loss and brittleness.

Common symptoms of biotin deficiency:
  • Hair loss
  • brittle nails
  • Conjunctivitis
  • Red rash around the eyes, nose and mouth
  • Dry Skin

Conjunctivitis and red rash: Another symptom associated with biotin deficiency is the development of conjunctivitis, commonly known as conjunctivitis. It is characterized by redness, itching and inflammation of the conjunctiva, the thin membrane that covers the white part of the eye and lines the inner eyelid. Additionally, people who lack biotin may experience a red rash around the eyes, nose, and mouth. This rash, called seborrheic dermatitis, can cause itching, peeling, and discomfort.

Dry skin: Biotin is also involved in maintaining skin health. A lack of this essential nutrient can cause dry and itchy skin, as well as increased susceptibility to skin infections and irritations. The skin’s protective barrier function can be compromised, leading to increased moisture loss and a dull appearance. It is important to address biotin deficiency to promote optimal skin health.

How to Incorporate Biotin into Your Diet

1. Include biotin-rich foods in your meals: There are several food sources that are naturally rich in biotin, making it easy to incorporate into your diet. Some of the foods richest in biotin are organ meats such as liver and kidneys, nuts such as almonds and sunflower seeds, eggs, mushrooms, and whole grains. By including these foods in your meals, you can naturally increase your biotin intake.

Tip: You can prepare a delicious salad by combining ingredients rich in biotin such as spinach, hard-boiled eggs, mushrooms and sunflower seeds. This way, you’ll not only get a nutrient-dense meal, but also a good dose of biotin to improve your overall health.

2. Consider taking a biotin supplement: if you have difficulty satisfying your daily biotin needs only with the diet, you can consider the possibility of taking a biotin supplement. These supplements are available in various forms, such as capsules or tablets, and can provide a concentrated biotin dose to ensure that it fulfills its recommended daily intake.

Important: before starting to take any new supplement, it is always recommended to consult with a healthcare professional to determine the appropriate dose and make sure it adapts to your individual needs.

3. Take into account cooking methods: It is important to keep in mind that biotin is sensitive to heat and can be destroyed when exposed to high temperatures. To preserve the biotin content of food, opt for soft cooking methods, such as steam or sauteed, instead of boiling or frying them. In this way, it will keep more biotin in your meals.

  1. Include foods rich in biotin in your meals
  2. Consider taking a biotin supplement
  3. Take into account cooking methods
Foods rich in biotin Biotin content (per 100 g)
Eggs 25-30 micrograms
Almonds 12-17 micrograms
Liver 80-100 micrograms
Sunflower seeds 30-35 micrograms

Benefits of Taking Biotin Supplements

1. It favors healthy hair growth: biotin is often praised by its ability to promote hair growth and maintain strength and thickness of our locks. Nourish the hair follicles and helps improve the general health of the scalp, reducing breakage and hair loss. Taking biotin supplements can contribute to healthier, bright and manageable hair.

Studies have shown that biotin supplementation can significantly increase hair growth and help fight its weakening and fall. In a study, participants who took biotin supplements experienced a significant improvement in the quality and thickness of their hair after 90 days.

2. Favor skin health: biotin not only benefits our hair, but also plays a crucial role in maintaining healthy skin. It helps keep the skin hydrated, reducing dryness and peeling. Biotin also contributes to the production of fatty acids, essential to keep skin cells healthy. By favoring the regeneration of skin cells, biotin supplements can contribute to a younger and bright complexion.

  1. Biotin increases keratin production, a protein that forms the structure of the skin, nails and hair.
  2. Biotin helps to calm skin inflammation and prevent dermatitis, which translates into a lighter and healthier complexion.

3. Strengthens nails: Broken nails can be the result of biotin deficiency. Taking biotin supplements, people can strengthen their nails and prevent them from breaking. Biotin helps improve the infrastructure of the nail bed, which translates into stronger and healthier nails.

Benefits Summary
Favors healthy hair growth Increases hair thickness and fights
Favors healthy skin Reduces dryness and peeling and favors a young complexion
Strengthens nails Prevents nail breakage and strengthens its structure

Important: Before starting to take any biotin supplement, it is strongly recommended to consult a health professional to determine the correct dose for their specific needs.

Biotin Dosage Recommendations

Although there is no recommended daily amount (CDR) of Biotina, the Institute of Medicine suggests an adequate level of adequate (AI) of biotin for different age groups. The general guidelines for biotin doses are indicated below:

  • Infants (0-6 months): An adequate intake of infants biotin is 5 micrograms (MCG) per day, either through breast milk, children’s formula or solid foods.
  • Children (7 months – 3 years): The recommended daily intake for children in this age group is 6 to 8 mcg per day.
  • Children (4-8 years): The recommended daily intake for children from 4 to 8 years is 12 mcg per day.
  1. Adolescents (9-13 years): The daily intake recommended for adolescents is 20 mcg per day, which increases to 25 mcg per day for men from 14 to 18 years.
  2. Adults (from 19 years old): In general, the recommended daily intake for adults is 30 mcg per day. However, pregnant women may need major amounts, as their health professional advises.

Note: These dosing recommendations are general guidelines and may vary depending on individual needs and specific health conditions. It is essential to consult with a healthcare professional to determine the most appropriate dose for your situation.

Possible Side Effects of Biotin Supplements

Allergic reactions: rarely, people can develop an allergic reaction to biotin supplements. The symptoms of an allergic reaction include urticaria, itching, swelling and difficulty breathing. If you experience any of these symptoms after taking biotin supplements, it is crucial to seek immediate medical attention.

Important: allergic reactions to biotin supplements are rare but can be serious. If you experience an allergic reaction sign, such as swelling or difficulty breathing, stop taking the supplement and look for medical help.

Although biotin is generally considered safe, it is essential to keep in mind that excessive consumption of biotin supplements can cause certain side effects. These side effects may vary from one person to another, and it is crucial to consult with a health professional before significantly increasing biotin intake.

  • Digestive problems: In some cases, high doses of biotin supplements can cause digestive problems such as nausea, diarrhea or stomach cramps.
  • Interference with laboratory tests: biotin supplementation can interfere with certain laboratory tests, including thyroid function and hormonal measurements. It is essential that you inform your doctor if you are taking biotin supplements before undergoing any laboratory test.
  1. Nausea: excessive biotin intake can cause mild nausea in some individuals. If you experience persistent nausea after taking biotin supplements, it is recommended to reduce the dose or interrupt its use.
  2. Increased risk of hypoglycemia: Biotin supplements can reduce blood sugar levels, which can increase the risk of hypoglycemia in individuals with diabetes or in those who take medication to control blood sugar levels.

Note: These side effects are not exhaustive, and it is essential to consult with a medical professional before starting any new supplement regime. They can provide personalized guidance based on their individual health needs.

Secondary effect Symptoms
Allergic reactions Urticaria, itching, swelling, breathing difficulty
Digestive problems Nausea, diarrhea, stomach cramps
Interference with laboratory tests Incorrect results, erroneous diagnoses
Nausea Mild discomfort, nausea
Greater risk of hypoglycemia Low blood sugar levels, dizziness, confusion

Author of the article
Dr.Greenblatt M.
Dr.Greenblatt M.
Medical oncologist at the Robert Larner College of Medicine, MD, at the University of Vermont

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