Biotin to combat hair loss
Surely this isn't the first time you've heard about habits for maintaining strong, healthy hair. Nutritionists tell you about the importance of eating right, and hairdressers remind you not to wash your hair every day. But what about supplements? Which nutrients can specifically help you? And among those available on the market , which one is best for you?
I often see patients with hair loss problems , who usually come for two main reasons: hormonal imbalances and nutrient deficiencies. While it's true that hormonal imbalances and intestinal disorders often lead, in one way or another, to a depletion of the nutrients needed to maintain, among other things, structures like hair and nails.
1. Biotin and its role in your hair health
Biotin is a water-soluble vitamin that is part of the B vitamin family. This vitamin is key 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 get biotin from foods such as nuts, soybeans and legumes, whole grains and pseudo-grains, cauliflower, mushrooms, and egg yolks. Keep in mind that heat can reduce the effectiveness of these vitamins, so as long as there are no digestive problems, I recommend including raw or minimally cooked dishes.
The recommended daily amount of biotin for adults ranges from 30-100 mcg per day. While we can obtain this dose from the aforementioned foods, our hyper-fast lifestyles and difficult access to quality raw materials often make supplementation advisable.
There are no contraindications to taking this vitamin. Furthermore, since it is water-soluble, any excess in the body is eliminated through urine.
2. Visible results from using biotin
The benefits of biotin begin to be felt after several months of increasing your intake . Pay attention and review your diet to ensure you're getting a reasonable dose of biotin, and if you decide to boost your intake with a supplement, be consistent with taking it for at least three months to see tangible results.
Without a doubt, if you suffer from hair loss and notice your hair is increasingly thinning and prone to breakage, biotin can be a great ally to improve its volume and shine . Always remember that if your hair loss is not due to a one-time event but has been a constant in your daily routine for a long time, consult a professional to determine if there is any hormonal imbalance or nutrient malabsorption in your intestines so they can help you reverse the cause.
3. Biotin, beyond hair health
Biotin, while best known for its role in hair growth , is known to contribute to another vital function: converting glucose from carbohydrates into energy for the body, helping amino acids perform normal bodily functions. In addition to these two, a growing body of research highlights biotin's role in:
- Anti-inflammatory processes
- Improved cognitive function
- Blood sugar modulation
As we see, purely commercial decisions often attribute a single benefit to a vitamin, mineral, or amino acid. But the truth is that each nutrient always performs several functions, all of which are important for harmonious internal functioning!
