Biotin or vitamin H is a nutrient that is a great ally to maintain your good health and also help you have great hair and healthy skin. What else can it do for you? Keep reading to find out…
Vitamin H, also known as biotin, is an essential vitamin for our body. It is part of the vitamin B group, 8 vitamins that help the body metabolize fats, carbohydrates (sugars) and proteins to produce energy and for the proper functioning of the nervous system, among other activities. Biotin, for its part, is necessary to nourish and maintain healthy hair, nails and skin.
The word biotin comes from the Greek word “bios” which means life, given the importance of this nutrient for our body to function properly. Without biotin, some enzymes do not work properly and can trigger problems in the skin, intestine, hair and even the nervous system.
It is a water-soluble vitamin, so the body does not store it. It is absorbed by the intestine, so a balanced diet that contains foods rich in this vitamin is the best way to provide this nutrient to the body. It is an important substance during pregnancy for the normal growth of the embryo.
It is rare to have vitamin H deficiency, but if so, symptoms include:
- Hair loss,
- A red, scaly rash around the eyes, nose and mouth,
- Apathy,
- High cholesterol levels and/or
- Tingling in the arms and legs.
Where do I find it?
It is found in small quantities in various foods. Some of them are: brewer's yeast, sardines, walnuts, almonds, peanuts, beans, chickpeas, lentils, bananas, mushrooms, avocados, whole grains, cereals, cauliflower, salmon, carrots, liver, soybean or soybean meal, soybean or soybean.
You should keep in mind that some techniques in food processing and cooking can destroy biotin. Less processed versions of the foods mentioned may contain more of this nutrient.
Biotin is also found in multivitamins, vitamin B complexes, and vitamin B supplements.
Is it effective?
Due to its scientific evidence, it has been shown to be effective for the treatment of biotin deficiency. Biotin is effective for the metabolism of proteins, fats and carbohydrates.
There are not many studies showing its effectiveness for baby skin rashes (seborrheic dermatitis) or acne.
Although it has helped many people, there is not enough evidence to say that it is effective for diabetes, diabetic neuropathy, hair loss, brittle nails, acne or eczema.
Precautions
Taken orally, biotin is safe for most people. However, there are exceptions:
- During pregnancy and breastfeeding, biotin is possibly safe if used in recommended amounts. Don't forget to always consult with your obstetrician-gynecologist.
- People who require dialysis for renal (kidney) failure or who have had a stomach resection may need additional biotin. It is important to discuss this with the doctor who is treating your condition.
- Although the evidence on the interactions of biotin with supplements, herbs and medications is not very clear, it is important that if you are under any medical treatment you consult with your doctor before starting to take this supplement.
- Pantothenic acid in high doses can cause deficiency in the absorption of biotin in the intestine.
- There may be some interaction of biotin with broad-spectrum antibiotics (which destroy the bacteria that produce biotin in the intestine) and anti-seizure medications (such as carbamazepine, phenobarbital, pidodone, or dilantin). If you are taking antibiotics for a long time, both could decrease biotin levels. If you take them, you may need to take biotin, consult your doctor.
- Biotin may increase the effects of lipid-lowering medications.
- If you consume a significant amount of eggs, you should keep in mind that raw egg whites contain a substance that prevents the absorption of biotin in the intestine. Eating two or more raw egg whites for prolonged periods can cause biotin deficiency.
The appropriate dose of biotin varies according to the age and health of each individual. Be sure to follow the instructions on the supplement labels, or preferably consult with your doctor before taking it.
Vitamins alone do not replace a balanced diet and do not provide energy. Your body needs other substances present in food, such as proteins, minerals, fats and carbohydrates. Keep in mind that vitamins alone do not work without the presence of other foods and nutrients, so eating a healthy and balanced diet is the best way to stay healthy.
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