Biotin for Hair: That’s What Matters!
Biotin is important for beautiful hair. What exactly is behind it and how you ensure a good absorption, you can find out here.
Biotin for 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 for your body. It ensures healthy skin and strong nails.
- Our nails and hair consist of keratin. This keratin is formed by protein and vitamin B7. You can find out here which foods you can eat and if there are other possibilities.
Biotin deficiency and absorption
- The German Society for Nutrition recommends a daily intake of 30 to 60 micrograms of biotin via the diet. However, it should be noted that there is no precise scientific knowledge about the need for biotin. Of course, the individual requirements of the body vary from person to person.
- In principle, there is no increased biotin requirement during pregnancy or while breastfeeding. Nevertheless, a biotin deficiency can occur if the diet is very unbalanced, for example.
- To ensure that your body can absorb enough biotin through your diet, you should not cook vegetables too much, for example, so that the vitamin is retained in its full strength. Vitamin B7 from plant foods can be used directly by the body. B7 from animal products must first be broken down by protein building blocks.
Reasons for potential deficiency
- While breastfeeding
- When taking antibiotics permanently
- Hereditary deficiency
- With high alcohol consumption
- Smoke
Symptoms of a biotin deficiency
- Tiredness
- Signs of brittle nails
- Hair Loss
- Mood swings
- Unclean skin
- No appetite
- Lusterless hair
Food with biotin
- Oatmeal
- Egg Yolk
- Mushrooms
- Wild rice
- Bananas
- Fish
- Spinach
- Tomatoes
- Milk
What do tablets do?
- A balanced diet is first of all completely sufficient to avoid a biotin deficiency. Consequently, food supplements are, as the name suggests, a supplement.
- In addition, there are many multivitamin preparations that also cover vitamin B7 sufficiently, so that you do not have to constantly succumb to new temptations from the beauty industry for pills, powder or dragées.
- Ultimately, the tablets have the same effect as foods with a high biotin content: they stimulate the metabolism and strengthen hair, nails and skin.
Tips for taking it
- When taking Biotin tablets as a food supplement, the manufacturer’s instructions must of course be followed. In advance you can also talk to your doctor about vitamin B7 and its intake and effects.
- Basically, two tablets a day is the rule. Make sure that you take food supplements with sufficient water so that they have a good and quick effect.
- It can take about eight weeks before the intake has a really positive effect on your hair. Especially if hair loss has already begun, you should therefore quickly start regulating a potential biotin deficiency.