In recent years, biotin has gained popularity for its role in hair, skin, and nail health. However, its functions in the body go far beyond aesthetics. This B-complex vitamin plays a fundamental role in numerous metabolic processes, and adequate intake can contribute to overall well-being.
If you've ever wondered what biotin is and why it's so widely discussed in nutrition and supplementation, this article gives you all the answers.
What is biotin and what is it used for?
Biotin , also known as vitamin B7 or vitamin H , is a water-soluble vitamin that is part of the B complex . It is essential for converting food into energy, as it acts as a coenzyme in the metabolism of fats, carbohydrates and proteins.
The human body doesn't produce enough of it, so it's necessary to obtain it through diet or supplements. In addition to its metabolic function, biotin contributes to the maintenance of skin, mucous membranes, hair, and the nervous system .
Main health benefits of biotin
Hair, skin and nail health
Biotin is known for strengthening fine and brittle hair, improving the appearance of skin, and promoting the growth of stronger nails . A deficiency can lead to hair loss or skin problems.
Energy and cellular metabolism
It participates in the transformation of nutrients into energy. A good supply of biotin promotes cellular function, physical performance, and mental focus.
Support for the nervous system and psychological function
Vitamin B7 also contributes to good mood, emotional balance and nervous system health , in combination with other B vitamins.
How do you know if you have biotin deficiency?
Although uncommon in healthy people, certain conditions can lower biotin levels and cause symptoms such as:
-
Fatigue or weakness
-
Dry or rashy skin
-
Hair loss
-
Brittle nails
-
Irritability or low mood
Risk factors for deficit:
-
Long-term use of antibiotics
-
Very strict or unbalanced diets
-
Irritable bowel syndrome or malabsorption
-
Pregnancy and breastfeeding
-
Excessive consumption of raw egg whites (which contain avidin, a protein that prevents their absorption)
Foods rich in biotin: how to obtain it naturally?
Fortunately, many foods contain adequate amounts of biotin. Some examples:
-
Egg yolk (always cooked)
-
Salmon and tuna
-
Avocado
-
Nuts and seeds
-
Banana
-
Chicken or beef liver
-
Legumes
A varied and balanced diet is usually sufficient to cover daily requirements. However, in specific cases, additional supplementation may be helpful.
When is it useful to take biotin supplements?
Biotin supplements are especially indicated in cases of:
-
Hair loss of nutritional origin
-
Weak or brittle nails
-
Diagnosed deficit
-
Pregnancy or breastfeeding (consult a specialist)
-
Support in aesthetic or antiaging treatments
Biotin products are often found in combination with other B vitamins, such as vitamin B6 (with surprising benefits for well-being), as well as zinc, folic acid, or collagen to enhance their effects.
Including biotin in your routine can make all the difference.
Maintaining your biotin levels not only has a positive impact on your physical appearance, but also on your energy, cellular health, and nervous balance . A balanced diet and, if necessary, a quality supplement can help you feel and look your best from the inside out.
Discover Pleniage's biotin supplements
In Pleniage , we are committed to advanced solutions for comprehensive well-being.
Check out our biotin supplements and start taking care of your health from the inside out.
