Biotin: why do we need vitamin B7, where is it found?

pharmachologic effect

Biotin is called the beauty vitamin. The substance restores the structure and improves the condition of skin, hair and nails. Provides firmness and elasticity, eliminates signs of premature aging.

Properties of the active component:

• improves the processing and absorption of fatty acids in the body;
• improves protein absorption, accelerates fat burning;
• normalizes carbohydrate metabolism;
• By binding to insulin, it normalizes blood sugar levels;
• stabilizes the functioning of the nervous system and digestive tract;
• participates in the synthesis of hemoglobin.

Biotin is used in the treatment of seborrheic dermatitis and baldness. The substance fights fragility, split ends and hair loss.

The benefits of biotin for beautiful hair, nails and skin

Biotin has a rejuvenating effect on the skin and helps maintain attractiveness. Vitamin B7 ensures healthy hair, skin and nails. One of the names of biotin is vitamin H, which comes from the German “haare und haut” - hair and skin. This explains the fact that biotin is included in most skin and hair care products. In fact, it does not penetrate the skin well, so it should be taken orally.

Benefits for hair. Insufficient intake of biotin in the body causes hair loss, brittle nails, and skin rashes. Preparations containing biotin are recommended for hair restoration and skin condition improvement. An experiment involving women who experienced severe hair loss proved the positive effect of biotin. At the first stage of the examination, photographs of the affected areas of the scalp were taken. Next, the participants took vitamin B7 supplements for three months. For each woman, the hair loss was counted. At the end of the experiment, repeat photographs were taken. It was possible to establish that taking the supplements contributed to active growth in the affected areas of the head and less hair loss [].

A repeat study yielded similar results. After 90 and 180 days, active hair growth and improvement in hair quality were observed [].

Benefits for nails . The benefits of biotin for brittle nails have been proven in several studies. In one study, 22 women took 2.5 mg of biotin per day for 6-15 months []. In 36% of subjects, nail density increased by 25%.

Of the 45 women who took part in the second study, after taking 2.5 mg of biotin for 5.5 months, 41 participants had increased nail hardness. This figure is 91% [].

The third experiment involved observing 35 participants with brittle nails. All of them took 2.5 mg of biotin for 6-15 months. A positive result was observed in 22 patients, accounting for 63% [].

How soon will you see results? Most people do not notice any improvement until they increase their biotin dose. A pronounced positive effect is observed with constant use.

Studies 2012 and 2015 showed that a pronounced result is observed 90 days after the start of vitamin B7 therapy. The effect is expressed in active growth and pronounced shine of hair. The longer you continue to take biotin preparations, the better results await you [9-10].

Indications for use

The main indications for the use of dietary supplements with biotin:

1. Vitamin H deficiency associated with poor diet, drinking alcohol or smoking, long-term use of antibiotics or other medications.
2. Normalization of blood sugar levels.
3. Increased hair loss, seborrhea, dry and brittle hair.
4. Dermatitis, dysfunction of the sebaceous glands.
5. Nail diseases.
6. Dysbacteriosis.
7. Chronic fatigue, drowsiness, apathy, loss of appetite, depression.

How does biotin deficiency manifest in the body?

A lack of biotin in a healthy body is extremely rare []. People following a mixed diet will never experience vitamin B7 deficiency. The clinical picture of biotin deficiency develops gradually.

Among the specific signs should be highlighted:

• thinning of the hair shaft;
• gradual loss of body hair;
• scaly red rashes around physiological openings - nose, mouth, perineum, paraorbital region;
• conjunctivitis;
• symptoms of ketolactic acidosis;
• high concentration of acid in urine;
• convulsions;
• skin infections;
• fragility of the nail plates;
• neurological disorders, depression, hallucinations, paresthesia;
• persistent decrease in blood pressure;
• delayed development of newborns [].

Factors that increase the need for biotin

Individuals who are susceptible to developing low biotin status are divided into separate groups:

1. Patients with insufficient production of the enzyme biotinidase . Deficiency of this enzyme is a rare pathology in which biotin deficiency develops against the background of normal nutrition [].
2. Chronic alcoholics . Long-term, regular consumption of alcoholic beverages inhibits the absorption of biotin []. In people suffering from chronic alcoholism, in 15% of cases there is an extremely low level of biotin in the blood [].
3. Pregnancy, breastfeeding period . Even with a varied diet, almost 30% of pregnant women develop biotin deficiency. In breast milk, the concentration of biotin decreases even with the consumption of large amounts of foods that contain vitamin B7 [].
4. Anticonvulsants. One of the medical observations involved 264 people diagnosed with Epilepsy. They took anticonvulsant therapy for a year. Each of the subjects in this group had a low level of biotin in the blood, while this phenomenon was not recorded in the control group []. Carbamazepine, primidone, phenytoin, phenobarbital are drugs that have anticonvulsant effects.
5. Long-term use of certain hormonal contraceptives.

[Video] Detailed video about what is biotin?

Reviews and recommendations from doctors and patients

Biotin is popular among men and women. There are reviews about the dietary supplement on the Internet that confirm the effectiveness and safety of the drug.

Positive properties:

1. Rejuvenates the skin, eliminates fine wrinkles, improves tone and elasticity.
2. Strengthens hair and stops hair loss.
3. Activates metabolic processes, resulting in fat burning.
4. Blood sugar and cholesterol levels are normalized.
5. The body's immunity level increases.

Women respond positively to the drug. According to patients, the drug improves the condition of the skin, hair and nail plates. As reviews show, positive changes are noticeable within 10-14 days after taking the product.

How to Add Biotin to Your Diet?

To provide the body with biotin, it is important to follow dietary recommendations.

There are a number of biotin-containing foods you can use throughout the day:

• Egg dishes are an excellent option for a complete breakfast.
• Wild rice - can be used as an independent dish. Vegetables and mushrooms significantly increase biotin concentrations.
• Chicken liver, salmon fillet, pork chop are options for a complete lunch or dinner.
• Cauliflower, fruit salads are suitable for those who prefer a light meal.
• Sunflower seeds, hazelnuts, almonds, walnuts, and peanuts are good snack foods between meals. It is important to remember that the daily dose of biotin is contained in only 8 grams of seeds!

Cautions and possible harm

The intake of biotin along with food does not pose any danger to the body. Natural vitamin B7 is a water-soluble compound, excess of which is easily excreted in the urine. An overdose of biotin is almost impossible.

Too high a concentration of biotin in the blood is manifested by the sudden appearance of an unusual rash on the skin. In this case, you should consult a doctor. If an overdose of biotin is suspected, a series of tests are prescribed to determine the levels of vitamin C and B6 in the blood. At the same time, the glucose level and the concentration of insulin produced are assessed. If an overdose of biotin is confirmed, its daily dose is reduced. It is important to remember that the daily dosage of biotin for an adult is 50 mcg, for a child - 10-20 mcg.

Currently, the pharmacy chain offers a huge number of drugs containing biotin. They are positioned as products that improve the quality and health of hair, nails and skin. Most of the dietary supplements presented contain prohibitive doses of biotin - up to 10,000 mcg, which exceeds the recommended daily dosage by up to 200 times.

Excessive intake of biotin causes inhibition of the production of troponin, a protein that signals sudden myocardial infarction. Under the influence of biotin, troponin is not detected in the blood, which misleads cardiologists. As a result, the patient dies from an incorrect diagnosis. If you have pain in the heart area, be sure to inform your doctor about taking biotin to avoid an erroneous conclusion.

When choosing a vitamin complex, pay attention to the biotin content in it! Excessive doses of vitamin B7 are dangerous due to complications and do not have a pronounced therapeutic effect.

What does it contain?

Vitamin B7 is found in many foods we eat every day:

• ? non-fat dairy products: milk, sour cream, processed cheese, cream;
• ? strawberries, blueberries, sea buckthorn, red and black currants;
• ? beef, pork liver, kidneys;
• ? corn, oatmeal, barley, rice, wheat, soybeans;
• ? raw eggs and boiled yolk;
• ? fresh green peas;
• ? chicken, cod, salmon, sardines, herring;
• ? nuts: pistachios, cashews, peanuts,
• ? spinach, lettuce, iceberg, leek, onion
• ? cauliflower and white cabbage, champignons, carrots, beets, tomatoes
• ? orange, cherry, apricot, pears, apples, peaches, melon.

When creating a menu, you need to know that biotin is destroyed during preservation, so if you need to replenish the norm in the body, eat fresh or frozen berries and vegetables. The vitamin H content significantly reduces the preservative E 221-228, and vitamin B5 blocks the action of coenzyme R. Egg white also destabilizes the normal absorption of biotin by cells.

Compound

Vitamin composition of one tablet:

• Vitamin C /L-ascorbic acid / 75 mg
• Niacin (NE) / Nicotinamide / 20 mg
• Pantothenic acid /Calcium D-pantothenate m/ 10 mg
• Vitamin E (a-TE) /D, L-alpha-tocopherol acetate/ 6.90 mg
• Vitamin B1 / Thiamine mononitrate / 1.80 mg
• Vitamin B6 / Pyridoxine hydrochloride / 1.70 mg
• Vitamin B2 / Riboflavin 5-sodium phosphate / 1.45 mg
• Provitamin A /Beta-carotene/ 0.50 mg
• Vitamin A (RE) /Retinol acetate/ 900 mcg
• Folic acid / pteroylmonoglutamic acid / 200 mcg
• Vitamin H/D-biotin / 50 mcg
• Vitamin B12 / Cyanocobalamin / 5 mcg
• Vitamin D3 / Cholecalciferol / 5 mcg

Contraindications and side effects

Before drinking biotin, read the contraindications and side effects. The full list is contained in the instructions for use of biotin vitamins, but the differences between manufacturers are small. The only contraindications are age under 12 years and intolerance to the components of the supplement. Biotin should not be used by pregnant women without a doctor's prescription. The negative effect of biotin on a child’s body has not been confirmed, but it is still best to avoid using supplements unnecessarily.

The list of side effects usually includes allergies, increased sweating, nausea, and swelling. In practice, the likelihood of these effects occurring is almost zero, since the body does not absorb excess biotin, but excretes it through urine and sweat.

Biotin preparations

In the pharmacy chain you can purchase any of the drugs containing biotin, which are presented below:

• Hair expert from Evalar . The product contains natural B vitamins, valuable amino acids, and enzymes. Taurine, cystine, zinc and biotin enhance the beneficial qualities of the drug. Biotin content is 150 mcg, which corresponds to 300% of the daily value. Price - 480 rubles.
• Letofarm Biotin forte. A multivitamin that contains 75 mcg of biotin per capsule. The package contains 30 gelatin capsules. The price at the pharmacy is 300 rubles.
• Doppelhertz Beauty biotin . An excellent product for protecting the skin from adverse external factors. Improves the quality of skin and hair. Protects against early aging, helps preserve beauty. Contains 150 mcg biotin. The price in the pharmacy chain is 780 rubles.
• Vitateka Hair Power. Chewable lozenges contain vitamins B6, B12, A, E, C, D3, zinc, biotin. There are 60 lozenges in a jar. Price - 800 rubles.

iHerb produces a number of products with biotin:

• Source Naturals Biotin;
• Nature's Bounty Biotin;
• Solaray Biotin;
• Country Life Biotin.

Each of these iHerb products contains 5000 mcg of active biotin, that is, the daily requirement is 100 times higher. Be sure to read below about the possible risks of using such a high dosage.

Rules for using the drug and its features

The standard course of taking the supplement is 1 month. You should take the vitamin before or during meals with plenty of clean water. The best time to take biotin depends on the dose needed. If the doctor prescribed a biotin dosage of 10 mg per day, and the tablets contain 5 mg, then it is better to take them with breakfast and with meals in the afternoon. There are no contraindications for use of this vitamin at any time of the day, but manufacturers may include other elements in the supplement, so read the instructions for use before taking biotin.

Another important question: what to take biotin with for better absorption. The drug is well compatible with all supplements; you should limit your intake only to zinc and pantothenic acid. Magnesium, on the contrary, will complement it well.

Important! When taking the vitamin, limit your alcohol intake. It impairs the absorption of all nutrients.

Which manufacturer should you choose?
The supplement market is extremely competitive, so you need to know which biotin to choose. The main question is: take pure biotin or a vitamin complex containing B7. The answer to this depends on the daily requirement for the vitamin, as well as its amount consumed with food and other sports nutrition.

There are two leading manufacturers of pure biotin supplements: Solgar and Now. Solgar Biotin is available in 300 mcg tablets and 10 mg capsules for people with more obvious hypovitaminosis. Now Biotin is also available in 10 mg capsules. There are no significant differences between the two manufacturers.

Among the vitamin-mineral complexes containing vitamin B7, Optimum Nutrition products are considered the best: Opti-men for men (100 mcg of biotin per 1 tablet) and Opti-women for women (125 mcg per 1 capsule). You can also pay attention to Maxler VitaMen, this complex also contains 100 mcg of vitamin B7 per tablet, which fully satisfies the needs of a healthy person.

Acne

Pantothenic acid or vitamin B5, which strengthens the outer layer of the skin, prevents the appearance of acne. The less it is in the body, the higher the chance of acne formation. Vitamins H and B5 are absorbed by the same receptors in the digestive system. Excess biotin reduces the absorption of pantothenic acid.

Because of this, cystic acne appears on the chin and jaw. This side effect is not dangerous, but purulent pimples, blackheads, papules or nodules reduce the quality of life and reduce a person’s self-esteem.

Unreliable test results

Taking large amounts of vitamin H can sometimes interfere with laboratory results. Given the dosage, biotin may lead to unreliable test results. The patient will be misdiagnosed.

Side effects of the substance:

• Effect on cardiac troponin, a marker used in diagnosing heart attacks.
• Changes in the levels of hormones secreted by the thyroid gland.

When you get a blood test, always tell your doctor about the medications you are taking, even if you are taking over-the-counter medications. To avoid misdiagnosis, it is necessary to stop taking the vitamin for the period of the study. How long it takes to cleanse the body is difficult to determine on your own.

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