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Biotin is important for beautiful hair. What exactly is behind it and how to ensure a good recording, you will find out here.
Biotin for the hair: introduction
- Vitamin B7, also called biotin or vitamin H, is considered a beauty vitamin for the hair. It protects against hair loss and promotes shine in the hair. However, vitamin H has other benefits that are important to your body. It ensures healthy skin and firm nails.
- Our nails and hair are made of keratin. This keratin is formed by protein and vitamin B7. With which foods you ensure a good supply and if there are other options, you will find out here.
Biotin for the hair: biotin deficiency and absorption
- The German Nutrition Society recommends a daily intake of 30 to 60 micrograms of biotin through the diet . It should be noted, however, that there is no precise scientific knowledge about the need for biotin. Of course, the individual needs of the body are always different from person to person.
- Basically, there is no increased need for biotin during pregnancy or breast- feeding. Nevertheless, biotin deficiency can occur if, for example, the diet is very one-sided.
- So that your body can absorb enough biotin through the diet, you should not over-boil vegetables , so that the vitamin is retained in full strength. Vitamin B7 from plant foods can be used directly by the body, the B7 from animal products must first be split over protein building blocks.
Biotin for the hair: reasons for a potential deficiency
- In lactation
- For permanent use of antibiotics
- Hereditary defect
- At high alcohol consumption
- Smoke
Biotin for the hair: symptoms of biotin deficiency
- fatigue
- Signs of brittle nails
- hair loss
- mood swings
- Blemished skin
- No appetite
- Dull hair
Biotin hair: food with biotin
- oatmeal
- egg yolk
- mushrooms
- wild rice
- bananas
- fish
- spinach
- tomatoes
- milk
Biotin hair: what do tablets bring?
- A balanced diet is first of all completely sufficient to avoid biotin deficiency. As a result, dietary supplements, as the name implies, are complementary.
- In addition, there are many multivitamin supplements that also cover enough vitamin B7, so you do not constantly succumb to new lure the beauty industry for pills, powder or dragees.
- Ultimately, the tablets provide the same effect that food with a high biotin content provides: it stimulates the metabolism and strengthens hair, nails and skin.
Biotin hair: Tips for taking
- When taking Biotin tablets as a dietary supplement, of course, follow the instructions of the manufacturer . You can also talk to your doctor about vitamin B7 and its ingestion and effects in advance.
- Basically, two tablets a day are considered the rule. Make sure you take supplements with plenty of water to make them good and fast.
- It can take about eight weeks for the intake to really have a positive effect on your hair . Especially with already started hair loss should therefore be started quickly with the regulation of a potential biotin deficiency.
