Want shiny hair and beautiful skin? Then try it with biotin!
Biotin makes beautiful. It nourishes the hair and ensures beautiful skin. Without biotin, the skin becomes wrinkly, the hair stands on end and in general we are then totally unkempt.
Omg quickly to the store and buy lots of preparations with biotin!
Or?
No, you can save yourself the money. We show you how biotin cares for hair, skin and nails and why you don't need to buy expensive creams. Even if the advertising would like to make us believe that.
Table of contents
Biotin, also known as vitamin H or vitamin B7, is one of the water-soluble vitamins.
This means it does not require fat to be absorbed by the body.
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Among other things, it is important for protein, carbohydrate and fat metabolism. In addition, it also makes a valuable contribution to shiny hair and beautiful skin.
How you can keep hair and skin healthy with biotin
Every day our hair has to endure strains like straightening, brushing, sun, wind, cold, heat or blow-drying.
This goes well for a while. But soon the mane becomes dull and brittle.
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That's where vitamin B7 comes in handy!
But is it possible to completely repair hair with biotin?
Unfortunately, it is not that simple. Even vitamin H can not work miracles here. So the fact is that biotin can repair hair only to a limited extent.
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However, biotin ingested through food does contribute to healthy hair.
If you have very brittle and fragile hair, you can try capsules for hair and nails. They are full of vitamins and minerals that your mane needs.
Even the European Food Safety Authority (EFSA) has declared health-related advertising claims as proven. According to this, biotin is said to keep hair healthy and also help maintain beautiful skin. It can protect the skin from rashes, dryness and acne.
That is why biotin is often found in beauty products. Although this is a nice thing to do, it does very little good. The body can hardly absorb biotin through the superficial horny cells of hair and skin.
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You can save the money on expensive shampoos.
If you want to take care of your hair and skin with biotin, it is best to take it with food.
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How a lack of biotin affects hair and skin
A biotin deficiency is rather unlikely if you eat a balanced and healthy diet.
The daily requirement is automatically covered with the food.
Under certain circumstances you can have a biotin deficiency. Biotin-rich foods or hair vitamin gummy bears can help you.
There is a lot of biotin in beef liver, yeast, egg yolk, peanuts and oatmeal. But I find much better Biotin gummy bears* :) So you can snack and do something good for your mane.
Also in the Biotin gummy bears* you will find zinc, folic acid, vitamins A, C and E. In other words, a full load of hair power. The light orange bears taste like wild berries and are delicious. I can highly recommend them. If you're not satisfied, there's a 30-day money-back guarantee. So you have nothing to lose.
Because they are high doses, you only need to eat one gummy bear per day. Sounds good, doesn't it? :)
You promote a biotin deficiency when you
- smokes
- do unbalanced diets
- Have diabetes
- fastest
- drink a lot of alcohol
- or have an inflammatory bowel disease.
Your body cannot produce vitamin H itself. So we have to supply it to it through food.
By the way, such a deficiency does not occur overnight. It becomes noticeable insidiously through these symptoms:
- brittle and cracked nails
- dull hair
- Hair loss (also eyelashes and eyebrows)
- Inflammation and irritation of the skin
- Fatigue
- Muscle pain
- depressive moods
- increased cholesterol levels
- Nausea
- Paleness
- Anemia
- Low blood pressure
If you suspect that you are suffering from a deficiency, you should definitely have it checked by a doctor. If the biotin deficiency is confirmed, he will prescribe you a suitable vitamin preparation.
What is the daily requirement of vitamin B7?
The recommended daily amount of biotin is about 30 to 60 micrograms. This value applies to adults and adolescents over 15 years.
However, these are only estimates, since it is not yet known exactly how much biotin the body needs.
This information also applies to pregnant women and nursing mothers. More biotin is only needed during pregnancy if there is a deficiency due to an excessively unbalanced diet.
Which foods contain a lot of biotin?
So: If you want to care for your hair and nails with biotin, grab a shopping basket and head to the nearest supermarket.
In fact, biotin is found in a wide variety of foods.
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So it is quite easy to strengthen hair naturally with biotin. Many of them are probably on your menu anyway, bet?
Good examples are nuts, oatmeal and eggs.
The largest source of biotin, however, is liver from calf or beef. Other offal such as kidneys are also full of biotin. But if we are honest, who likes offal?
You don't have to. Fortunately, there are also other foods that contain a lot of vitamin H.
Dairy products, fish and meat have a high biotin content.
Vegetarians and vegans can also get enough biotin for their hair, because many vegetables and fruits contain a lot of vitamin B7. But because there is not so much in vegetables and fruits, you should just make sure to eat enough of them.
A large portion of spinach with about 200 grams already contains 14 micrograms of biotin. That is just under half of the entire daily requirement.
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Data in 100 grams.
- Liver: 100 µg
- Soybeans: 60 µg
- Egg yolk: 55 µg
- Wheat bran: 45 µg
- Hazelnuts: 35 µg
- Peanuts: 34 µg
- Oatmeal: 20 µg
- Walnuts: 20 µg
- Mushroom: 16 µg
- Lentils: 13 µg
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Can the need for biotin be covered by food?
With this wide range of foods containing biotin, it is basically quite easy to cover the daily requirement.
If you are taking certain medications or are currently breastfeeding, your needs may be slightly higher.
Biotin deficiency can also be caused by an inherited metabolic disorder.
In this case, your body cannot adequately process the biotin ingested through food.
Our conclusion
Shiny hair and a well-groomed mane you can easily achieve with a balanced and healthy diet, without chemicals.
You can save expensive shampoos with biotin for your hair. Instead, invest the money in healthy food. Your mane will thank you for it!
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