Do you want to know more about biotin? Properties, natural sources of biotin, benefits, contraindications?
We will talk about all this below so that you can learn more about this natural compound, which is essential for our organism and can be obtained from food or supplements.
Biotin is a micronutrient, a water-soluble vitamin of the B group.
Also known as vitamin B7, B8 or H, biotin is essential for the synthesis and metabolism of fats in the body.
It is also essential to metabolise specific amino acids and obtain energy from the carbohydrates, fats and proteins we consume.
The amount of vitamin B8 needed depends on age, with the recommended daily dose of biotin in adults over 19 years of age being 30μg/day.
Biotin occurs naturally, in small amounts, in many plant and animal foods. For example, it can be found in:
- Eggs (specifically the yolk);
- In meat and offal, such as liver;
- In fish, seeds and nuts;
- In certain fruits, such as bananas, watermelon or strawberries;
- And in some vegetables, such as spinach, broccoli and sweet potato.
In addition to being present in these and other foods, vitamin B8 or biotin is also available as an individual supplement and as part of vitamin complexes or multimineral.
Examples of such complexes include G7 Neuro Health, which combines biotin and organic silicon, and Living Silica, which provides vitamin B8 in combination with collagen, vitamin C and hyaluronic acid.
Both single supplements and supplements in the form of a complex are beneficial to combat deficiency situations and take advantage of biotin, its properties and benefits, in other situations.
It should also be noted that biotin’s properties make it a very good treatment for properly functioning the nervous system and maintaining a good memory.
Therefore, consuming foods rich in vitamin B8 and biotin supplements protect and strengthen our nervous system and cognitive abilities.
Biotin: beneficial properties of vitamin B8
Biotin and its properties have gained popularity as a product for cosmetic purposes but, above all, for its health benefits for hair, nails and skin.
Biotin deficiency, although rare, can cause problems such as thinning hair or alopecia; and manifestations such as brittle nails, erythematodescamative dermatitis or seborrhoeic dermatitis.
Although further studies are still needed, it has now been observed that, in cases of deficiency, dietary supplementation with biotin promotes an improvement in the condition of the nails.
Biotin has also been found to be effective in treating alopecia areata.
In addition, biotin may also have other benefits, such as:
- Prevent hair loss.
- Strengthen skin and nails.
- Reduce the likelihood of certain skin conditions, such as seborrhoeic dermatitis or psoriasis, especially on the scalp.
- Contribute to the improvement of memory and concentration.
- Play a protective role against cognitive and neurodegenerative problems.
- Stabilise blood sugar levels and may be helpful for people with type 1 and type 2 diabetes.
Biotin, properties, benefits and applications… we’ve talked about all that, but what about contraindications – is it something to worry about?
Well, the good news is that biotin supplements are safe and, unlike other products, contraindications are not an issue.
There are no known symptoms of toxicity caused by taking biotin. However, recommended doses and directions for supplementation should always be followed, not only for biotin but for any product.
Therefore, if we are unsure whether biotin supplementation and our dietary intake will be excessive, we should seek professional advice from a nutritionist, naturopath, psychoneuroimmunology or osteopath.
In conclusion, it is important to maintain a balanced diet that meets all our nutritional needs, including biotin.
However, its properties also make biotin an interesting option as a supplement so that we can enjoy the benefits of this vitamin.
In situations of biotin deficiency and for some specific health conditions mentioned throughout the article, supplementation may be particularly advisable.
However, we can also use them to enhance our general well-being by providing the body with biotin on its own or in combination with other beneficial elements.
An example of this is G7 Neuro Health, a product that, in addition to biotin, provides organic silicon to support the normal functioning of the nervous system and psychological function, as well as to combat the harmful effects of aluminium that accumulates in the tissues.
If extra collagen is required, it may be worth choosing the Living Silica Hydrolyzed Collagen Peptides supplement, which combines collagen with biotin and other beneficial ingredients.
Among other things, this complex with biotin and collagen helps maintain healthy hair and skin, supports joint recovery and, of course, boosts natural collagen production.