Biotin is an essential vitamin of the B complex, also known as vitamin B7 or H, which performs various functions in the body, helping to maintain the health of the skin, hair and nervous system, to combat hair loss and make To grow faster, you should take 5 to 10 mg of biotin every day.
The recommended amount of biotin can be obtained by ingesting foods rich in this vitamin such as hazelnuts, almonds and peanuts, for example, by ingesting a biotin supplement, although the latter should be guided by a nutritionist doctor.
- This vitamin also helps reduce dandruff.
- Strengthen hair.
- Improve blood circulation.
- And promote intestinal absorption of other B-complex vitamins.
Some studies have shown that biotin aids nutrient metabolism and promotes the production of queratin, an important protein that is part of hair, skin and hands. In addition, if you think it helps keep skin and hair hydrated, it promotes the growth of resistant hebs and hebs, repairing their thickness and preventing their fall. Besides, he looks like a young man and avoids the appearance of reeds.
However, it is not yet known how biotin works on hair and skin, so more scientific studies will be needed to see how this vitamin works in the body.
When hair loss is due to genetics, such as androgenic alopecia, the effects of biotin seem limited, in addition to biotin, it is also recommended to adopt certain habits that also help strengthen hair, such as avoiding wearing hats or hats and avoiding smoking.
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The daily biotin recommendation is 30 to 100 mcg for adults and 25 to 30 mcg between 4 and 10 years, it could be obtained by eating foods rich in this vitamin or a nutritional supplement.
There is no recommended dose of biotin as such, as it should be taken according to the instructions of the doctor or nutritionist, as the amount of biotin in each supplement varies by brand; However, the only dose of biotin that has been tested orally in men to strengthen women and hair is 2. 5 mg per day for 6 months.
In addition to the biotin supplement, there are also shampoos that contain this vitamin and although it is not scientifically proven to help strengthen hair, if it is thought that its daily use could strengthen the blood and promote its growth.
Eating biotin-rich daily foods such as peanuts, hazelnuts, wheat sage, chopped walnut, boiled egg, raw mushrooms and brown cashew, full pan, cooked chard, among others, can also help fight the hair tail and make it grow faster.