Surely it is not the first time that they talk to you about habits to maintain strong and healthy hair; Nutritionists tell you about the importance of eating properly and hairdressers remind you not to wash it daily, but what about supplements? What nutrients are the ones that can specifically help you? And within those that the market makes available to us , which one is best for you?
I often find myself in consultation with patients with hair loss problems that usually come for two main reasons: hormonal imbalances and nutrient deficiencies. Although it is true that, often, any hormonal imbalance and intestinal alteration leads in one way or another to a depletion of the nutrients necessary to maintain, among other things, structures such as strong hair and nails.
1. Biotin and its role for your hair health
Biotin is a water-soluble vitamin that is part of the B vitamin family. This vitamin is the protagonist in:
- The process of converting certain nutrients into energy
- In the formation of hair tissue, skin and nails thanks to the improvement of the infrastructure of keratin, the basic protein that makes up hair.
We can obtain biotin from foods such as nuts, soybeans and legumes, whole grains and pseudocereals, cauliflower, mushrooms and egg yolk. Keep in mind that heat can reduce the effectiveness of this type of vitamin, so as long as there are no digestive problems, I recommend including raw or minimally cooked dishes.
The recommended daily amount of biotin in adults ranges from 30-100 mcg daily. Dose that although we can acquire it from the aforementioned foods, our hyper-accelerated pace of life and complicated access to quality raw material, makes it often advisable to supplement ourselves.
There are no contraindications for taking this Vitamin. In addition, as it is water soluble, any excess in the body will be eliminated through the urine.
2. Visible results from the use of biotin
The perception of the benefits of biotin takes place after several months of increasing its intake . Pay attention and review your diet to make sure you meet a reasonable dose of biotin and if you decide to give it a boost with a supplement, be consistent in taking it for a minimum of 3 months in order to see tangible results.
Without a doubt, if you suffer from hair loss and you notice your hair thinner and more prone to breakage, biotin can be a great ally to improve its volume and shine . Always remember that if hair loss is not due to something specific but has been a constant in your daily life for a long time, consult a professional to study whether there is any type of hormonal alteration or malabsorption of nutrients at the intestinal level to to help you reverse the cause.
3. Biotin, beyond hair health
Biotin, while gaining fame for its role in hair growth , is known to contribute to another vital function: the conversion of glucose from carbohydrates into energy for the body, helping amino acids to perform bodily functions. normal. In addition to these two, there are more and more studies that highlight the role of biotin in:
- anti-inflammatory processes
- Improved cognitive function
- Blood sugar modulation
As we can see, many times due to purely commercial decisions, a single benefit is attributed to a vitamin, mineral or amino acid. But the truth is that each nutrient always performs several functions, all important for the internal functioning in harmony!