Biotin is currently all the rage. Whether as a dietary Supplement, or as a Super-additive in a variety of care products from Shampoo to Anti-Aging creams. Why? Biotin is believed to have an invigorating effect on skin, hair and nails. The Vitamin, is even reputed to help against hair loss. What Biotin is actually exactly how you take it is best on the food and why so much advertised, we have to clarify here.
What exactly is Biotin?
When Biotin is the water-soluble Vitamin B7, is a part of the Vitamin B complex. The Vitamin plays a role in fat and protein metabolism of our body. When we eat something, it is the Biotin, which converts the contained nutrients such as proteins, carbohydrates and fats then in power. In addition, Biotin is involved in the genetic information contained correctly.
In the Beauty cosmos Biotin is usually under the Synonym “Vitamin H”. This is due to the fact that Biotin is said to skin, to strengthen nails and hair, and to be good for growth. Since the Vitamin is responsible for materials in energy, it is probably a strengthening effect, which, in turn, in a fresh and healthy (and also youthful) complexion to the expression. Because of this strong effect of Biotin include now frequently used in cosmetic products. In addition, the promising “Vitamin H is sold” as dietary supplements.
What foods contain Biotin?
According to the Austrian nutrition society (ÖGE) is Biotin, especially in plant foods, such as spinach, lentils, oatmeal, soy beans or mushrooms. In animal products it is contained in eggs, liver and lean meat. Due to the variety of foods in which the Vitamin H is included, a balanced and varied diet to cover the daily requirement of Biotin. This is according to the German nutrition society (DGE) for about 30 to 60 micrograms for adults and adolescents. 100 grams of oats contain about 20 micrograms of Biotin, peanuts, about 34 micrograms per 100 grams – a varied diet is guaranteed, thus the need for daily days to Biotin without great effort.
Why are you on Biotin tablets can do without
In drugstores, and pharmacies will be offered, in spite of all of this, Biotin tablets, which claim to strengthen Hair and nails and should be taken, therefore, to support the body. Since the Biotin requirement already about the foods we eat, is covered, is not the Revenue of additional resources, however, are necessary. Only if there is a proven deficiency, you can think about additional Biotin tablets. (For more tips for a healthy and balanced diet, you can find here.)
These symptoms you can recognize a Biotin deficiency
In the case of a hypoglycaemia, the warning signs are already early visible: palpitations, a feeling of lack of strength, cold sweats. The symptoms that indicate a Biotin deficiency, speak more slowly: muscle pain, cramping, an irritated skin and a long-term lack of energy, and brittle hair. According to the society for applied vitamin research, a long-lasting can lead to under-supply Biotin in the worst case, even to depressive moods.
Who knows, some of these symptoms and the diet is rather monotonous, should first deal with his diet and try the food switch, the contain a lot of Biotin. Often other causes for lack of strength, muscle pain, or dry skin, however, come into question. Constant fatigue, hair loss and weakness point, for example, a deficiency of Vitamin B12. (How this defect manifests itself and how you can proceed, you can find here.) Let the reasons for your symptoms in any case of a doctor to clarify before you diagnose yourself and to attack dietary supplements.
Biotin really helps?
The sphere of activity of Biotin focuses on three areas: Vitamin B7 supports the build-up of Keratin. As horn substance, is a main creatine ingredient for the growth of first, the hair, second skin and thirdly, the nails. Especially men who suffer in the increasing age receding hairline and slowly shedding hair, are looking for Ways and means of the hair loss counteract. A dietary Supplement that can create, in this case, the improvement is Biotin. However, It there are many different reasons for hair loss Biotin no all-purpose weapon for every Individual.
The Same is also true for brittle or cracked nails and dry skin. If it is really a lack of nutrients, you should take care of his Biotin to keep demand in balance, and intensifies foods that contain the Vitamin H. However, no effect is guaranteed. Because scientific studies and especially long-term studies, which could have the positive effect of Biotin under walls that are currently missing, is the official Statement of the European food safety authority (EFSA): “Biotin helps maintain normal skin” and “Biotin contributes to the maintenance of normal hair”.
Creams, Shampoos & Co.: Biotin in skin-care products
Due to the strong effect of the Vitamin on hair, skin and nails, is often advertised as Vitamin H as a ingredient of cosmetic products. In drugstores, we can find Shampoos, Hand and nail creams and Anti-wrinkle creams that contain Biotin and a firm hair texture, strong nails and a healthy, fresh appearance promise. The composition of different vitamins with Biotin to stimulate in these cases, a skin renewal. Since Biotin can be absorbed better through food, is the unique effect of these products (yet) contentious.
This article was written by (Angelika Watta)
*The contribution of “Biotin-Hype: From food to toiletries but what this substance can really do?” will be released by GQ. Contact with the executives here.