Recommended Dosage Of Biotin For Hair Growth – Biotin acts as a coenzyme in the body that is necessary for the metabolism of fatty acids, amino acids and glucose. This means that when we eat foods that are sources of fat, protein and carbohydrates, biotin – also called vitamin B7 – must be present to convert and use these macronutrients.

Our bodies then have the energy they need for physical activity, proper psychological functioning and growth.

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The benefits of biotin include helping us look young and attractive, as this vitamin plays a major role in maintaining the health of our hair, nails and skin. In fact, it is sometimes nicknamed vitamin “H”. This comes from the German words

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Biotin, or vitamin B7, is a water-soluble vitamin that is part of the B vitamin complex—a group of key nutrients needed for healthy metabolic, nerve, digestive, and cardiovascular functions.

A vitamin B7/biotin deficiency is rare in countries where people generally consume enough calories and food in general. This is mainly due to three reasons:

Biotin products have recently become a trend among consumers who want longer, healthier hair and nails. If you want to take a biotin supplement for this purpose or for other health improvements, you have several options, such as: biotin pills, biotin vitamins that include other B vitamins, skin care serums and lotions that contain biotin and biotin shampoos.

Supplements are available over the counter in tablet or capsule form, and you can also find liquid biotin online or at your local vitamin store.

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Vitamin B7 can also be found as part of B-complex supplements, which include a full spectrum of B vitamins, including vitamin B6, vitamin B12, vitamin B2 riboflavin, and vitamin B3 niacin. Together, the B complex of vitamins supports metabolic activity, brain functions, nerve signaling and many other important daily functions.

Vitamins also work with each other, so taking B vitamins together is always the best way to ensure you get the most results.

Hair thinning is a symptom that is related to biotin deficiency, but as explained above, such a deficiency is rare.

Vitamin B7 is also commonly added to hair and skin beauty products, although it is thought not to be absorbed very well through the skin. Some research suggests that you get the most benefits of biotin when it is ingested either from dietary sources (such as vitamin B foods) or from supplements.

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What is the best way to get biotin from your diet? Eating foods rich in biotin – things like organ meats, eggs, avocados, cauliflower, berries, fish, legumes and mushrooms.

At least several studies, including one published in Dermatology Research and Practice and another in the Journal of Clinical and Aesthetic Dermatology, have found evidence that taking supplements that include biotin daily for about 3-6 months can help promote hair growth and reducing hair loss. /vomiting. One of these studies found that compared to control subjects, those who took supplements containing biotin perceived improvements in overall hair volume, scalp coverage and hair body thickness after 90 days, as well as hair shine, retention skin moisture and skin smoothing after 180 days. days.

A 2017 review focusing on the efficacy of biotin for hair growth states that “we found 18 reported cases of biotin use for changes in hair and nails. In all cases, the patients receiving biotin supplementation had an underlying pathology for poor hair or nail growth. All cases showed evidence of clinical improvement after biotin administration.”

That said, the review concluded that biotin supplementation can only be truly effective if someone is deficient (which, again, is rare).

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Biotin regulates the expressions of genes that are essential for carrying out metabolic functions. Vitamin B7, along with other B vitamins, is needed to convert the food you eat into usable energy that supports a healthy metabolism.

Without enough vitamin B7 present in the body, symptoms of a slow metabolism can occur, such as low energy levels, fatigue, weight gain, digestive problems, possible development of diabetes, changes in appetite, bad moods and more.

Only once the body can use the macronutrients in food for energy will normal and healthy metabolic activity occur. Vitamin B7 also improves glucose metabolism and utilization, providing some protection against insulin resistance/type 2 diabetes.

Vitamin B7, especially when combined with chromium, has been shown to help lower blood sugar in people with diabetes. This is especially true for those who have blood glucose (sugar) levels that are not well controlled by prescribed medications.

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Biotin benefits blood glucose levels by facilitating the activity of insulin, which is the crucial hormone needed to bring blood sugar back into balance. Better insulin response helps reduce the risk of large fluctuations in blood sugar levels, which can lead to prediabetic symptoms, type 2 diabetes, weight gain, and forms of metabolic syndrome.

Biotin decreases the expression of enzymes that stimulate the production of glucose by the liver, so less sugar is released into the blood. For this reason, vitamin B7 deficiency has been linked to reduced glucose tolerance and decreased glucose utilization, which are risk factors for diabetes.

Vitamin B7 is needed to maintain healthy skin, hair and nails, so when someone experiences a vitamin B7 deficiency, symptoms can manifest as thin, split and brittle hair or dermatitis resulting in dry skin and irritated.

How does biotin help hair growth? Using a biotin supplement (or “hair growth vitamin,” as some supplements may be marketed) can help reverse a deficiency of this vitamin and support the production of proteins and enzymes needed for hair growth.

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Biotin benefits hair because it has been shown to help reduce alopecia (hair loss) in adults and to improve protein synthesis and the infrastructure of keratin, which is a protein that makes up hair, skin and nails. Note that research shows that deficiencies in other nutrients such as zinc, selenium and iron can also contribute to hair thinning, not to mention that many health conditions such as hormone imbalances/endocrine disorders can be to blame .

According to studies, taking high doses of biotin can also help treat weak hair and brittle nails. In fact, this benefit of vitamin B7 was first discovered when horses were effectively treated with biotin to correct problems with horses’ hooves becoming brittle and cracked.

Other benefits of biotin include helping to protect the skin from acne, fungal infections, rashes, and severe dryness and cracking.

Something important to note is that although biotin is included in many face creams, hair masks, and other over-the-counter beauty products, it appears to be much more effective when ingested/eaten rather than applied topically.

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Biotin benefits nervous system health through its role in nerve signaling and neurotransmitter activity. B vitamins together influence memory function and protect against age-related cognitive disorders, such as neurodegenerative disorders such as Alzheimer’s disease or dementia.

Because of their role in synthesizing hormones that are related to mood regulation, B vitamins, such as vitamin B7, help maintain a positive mindset, increase energy, and increase concentration.

B vitamins, such as vitamin B7, play a role in defending against common causes of heart disease, including inflammation, atherosclerosis (or plaque buildup in the arteries), heart attacks, and stroke.

Vitamin B7 and chromium together may help improve cholesterol levels, according to some studies. Vitamin B7 has been shown to have positive results with increasing HDL “good” cholesterol while helping to lower LDL “bad” cholesterol and triglyceride levels.

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B vitamins, such as vitamin B7/biotin, are needed for proper thyroid function and to defend against adrenal fatigue. The thyroid gland and adrenal gland are “master” glands that are responsible for several states of the body, including hunger, sleep, pain perception, mood, and energy.

A deficiency in B vitamins can lead to thyroid and adrenal complications – and thus create many negative symptoms such as fatigue, weight gain or loss, sleep problems and more.

That said, there is evidence that taking very high doses of biotin can lead to false positives on various thyroid/endocrine lab tests, so it’s important to work with your doctor if you have a history of thyroid dysfunction.

Biotin’s benefits include helping to grow and maintain body tissues, including helping to repair and build muscle. When tissue or muscle is broken down, B vitamins such as vitamin B7, biotin work to restore muscle and tissue strength leading to growth.

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B vitamins also help reduce inflammation that can lead to muscle or joint pain, aches, or movement problems. Even worse, a deficiency in vitamin B7 and other B vitamins can stunt growth and lead to poor development in fetuses and infants.

This is one of the reasons why getting enough vitamin B7/biotin and all other B vitamins is crucial during pregnancy.

As explained above, biotin deficiencies are rare but can occur. Having dry, irritated skin, brittle hair or hair loss, lack of energy or chronic fatigue, or digestive and intestinal tract problems can all be signs that you may not be getting enough biotin.

Drug interactions can also lower biotin levels in the body. Certain medications, including isotretinoin (Accutane), which is prescribed for acne, can reduce the activity of vitamin B7. Abnormally high doses of other B vitamins, such as pantothenic acid, can also decrease levels of the vitamin B7 biotin.

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Vitamin B7 levels can also be affected if someone is taking anti-seizure medications or oral antibiotics, or if they have a known digestive disorder that can disrupt the normal levels of gut bacteria.

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