Biotin, or vitamin B7, is an important vitamin supplement for the absorption of nutrients in our body.
Pay attention to this vitamin supplement found in almost every food item! Biotin, or vitamin B7, is one of the most commonly found B complex components of all time. This type of element is water-soluble, that is, soluble in water, which makes it easily consumed. Its health benefits are numerous, especially for metabolism.
Also known as vitamin H, it is responsible for speeding up and strengthening nail and hair growth. For women who would like to obtain this result, this is a great option to improve their daily lives. Almost all foods contain biotin in their essence, so it is almost impossible not to find it and leave the body lacking.
What is biotin?
We are now talking about one of the most powerful vitamins in the B complex. Vitamin B7 or biotin is a substance highly produced in the intestine by thousands of bacteria that inhabit the organ. Among its functions, the most important is helping the metabolism function.
You may have already seen it around in the form of a supplement called vitamin H. But, it doesn’t matter, the relevance lies in never stopping consuming it. Furthermore, it is very easy to find it in various types of foods. Sometimes, we consume it and don’t even know that it is present in our daily lives.
Women aware of beauty treatments know that biotin is widely used for hair and nail growth. Skin problems like acne can also be treated with this complex. Because it is easily found, the vitamin is very easy to handle and that is why nowadays there are several supplements made with its base.
Where to find it?
Come on, if your objective is above all to improve your metabolism and leave your hair beautiful and your nails perfect, write down your shopping list and organize your diet. But, first of all, remember that too much can lead to future problems.
If in doubt, consult a nutritionist and organize your routine with the professional. Furthermore, enjoy, because the following foods are not just sources of biotin. They also contain several other vitamins that are important for the functioning of your body.
- Rice
- Liver
- Oatmeal flour
- Cauliflower
- Barley
- Nut
- Military
Brazil is one of the largest producers of biotin, as it is the place where the most soy is produced. At first, when putting together your menu and opting for liver and well-braised cauliflower, know that you will already be up to date with vitamin B7 in your body. Furthermore, a large load of iron will help prevent you from falling into anemia.
Benefits of Biotin
As mentioned above, biotin is ideal for skin treatments. The vitamin is responsible for improving the absorption of several other elements such as proteins, carbohydrates and fats. All of this is essential for healthy skin. So, if you’re noticing dryness and flaky skin, be careful! It could be a lack of biotin.
Another place where vitamin B7 works is in the hair, because it prevents hair loss. According to biotin research experts, there is a strong indication that the vitamin supplement is a great influencer on keratin production. Keratin is the fundamental basis for strong and healthy hair.
Now, if you can’t stand seeing your nails so soft and brittle, the element is ideal to solve the problem. For what reasons? For the same reasons associated with hair. Keratin is also important for this area of the body that is so produced and adorned by women.
Last but not least, the greatest benefit of biotin is in aiding the absorption of nutrients. Due to their special role in metabolism, the winners are other elements such as protein and carbohydrates. Its presence is a strong candidate to help the body in the task of absorption.
Required combinations
If you already know what biotin is for, keep this next piece of information in mind. Vitamin B7 is not self-sufficient, so don’t forget to combine it with other components of the B complex. A balanced diet is everything for a healthy body ready to face any type of adversity.
Daily intake
Initially, the amounts vary greatly depending on the age difference. Starting with newborns aged 0 to 6 months. These little ones have a very small consumption rate of up to 5 mcg of biotin. This way, they will grow strong and healthy. This amount is already part of breast milk, so mothers’ nutrition is very important in the process.
For adults there is above all another value. From 19 to 70 years of age, vitamin supplement consumption stabilizes at 30 mcg of vitamin B7 per day. And as we highlighted, pregnant women need 5 mcgs more of this value to reach the mark for themselves and the child during breastfeeding.
Use of vitamin supplement
First of all, do not self-consume medication without medical advice. When taking biotin vitamin supplements, it is important to monitor them, as excess can cause serious health problems. After this medical support, be ready to have the following results.
Firstly, you will have beautiful hair, healthy skin, large and strong nails and a complete supply of other nutrients in your body. All of this is the result of the abundance of vitamin B7 in the body. The capsules are also recommended if the person faces a biotin deficiency and intervention is absolutely necessary.
Finally, read more about substances that help our body in Benefits of blackberries for health, your skin and hair
Sources: Seleções, Minha Vida, PebMed Portal, Capila
Image sources: Capila, Nova Natural, Changing Diapers, How to gain muscle mass, Capila 2, Natural Herb, Cetam
