Biotin is an essential B-complex vitamin, also known as vitamin B7 or H, that performs various functions in the body, helping to maintain the health of the skin, hair and nervous system.To combat hair loss and make it grow faster, it is recommended to take 5 to 10 mg of biotin a day.
The recommended amount of biotin can be obtained by ingesting foods rich in this vitamin, such as hazelnuts, almonds and peanuts, for example, or by taking a biotin supplement, and its consumption should be guided by a doctor or nutritionist.
- This vitamin also helps reduce dandruff.
- Strengthen nails.
- Improve blood circulation and promote intestinal absorption of other B vitamins.
- Learn more about the properties of biotin.
Some studies show that biotin helps nutrient metabolism and promotes the production of keratin, an important protein that is part of hair, skin and nails, and is also believed to help keep skin and scalp hydrated, promotes stronger and stronger hair growth.repairs thickness and prevents hair loss, and ensures a more beautiful and youthful appearance for hair.
However, it is not yet known how biotin works on hair and skin, which requires more scientific studies to demonstrate how this vitamin works in the body.
When hair loss is due to genetics, such as androgenic alopecia, the effects of biotin are apparently more limited, in addition to biotin, it is recommended to adopt certain habits that help strengthen hair, such as avoiding the use of hats and hats and avoiding smoking. Discover other tips to make your hair grow faster.
The daily biotin recommendation is 30 to 100 mcg for adults and 25 to 30 mcg for children between 4 and 10 years old, which can be achieved by ingesting foods rich in this vitamin or by a nutritional supplement.
There is no recommended dose of biotin, so it is recommended to take it as directed by the doctor or nutritionist, as the amount of biotin may vary depending on the brand of the supplement, however, the only dose that was tested orally in humans to strengthen nails and hair was 2.5 mg per day for 6 months.
In addition to the biotin supplement, there are also shampoos that contain this vitamin and although they are not scientifically proven to help strengthen hair, it is thought that its daily use could strengthen the fiber and promote its growth.
Daily consumption of biotin-rich foods such as peanuts, hazelnuts, wheat bran, chopped nuts, hard-boiled eggs, wholemeal bread, almonds, among others, can also help combat hair loss and grow hair faster.
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