Biotin

Biotin, also known as vitamin B7 or vitamin H, is a water-soluble B vitamin essential in human metabolism: it promotes the synthesis of Fatty Acids; improves the Metabolism and absorption of Amino Acids; improves the absorption of Carbohydrates; and improves the quality of Nails and Hair by regulating Sebaceous Production.

Biotin is found in foods of animal and plant origin. Among the former it is contained in veal, pork, lamb, and chicken, as well as in eggs and many fish. Vegetables, on the other hand, with the highest biotin content are Cabbage and Cauliflower, Carrots, Spinach, Beans and Broccoli. Brewer’s yeast is also rich in it.

The demonstrated effects focus mainly on hair, nail, and skin health, but also on metabolic and neurological functions. Although many of its properties are well known, it should be pointed out that scientific evidence varies in strength depending on the indication.

Hair, skin and nails
Biotin is critical for hair health because it supports the synthesis of Keratin, a structural protein essential for Hair Strength and Elasticity. Its presence promotes the growth cycle of the hair follicle, improving hair quality and thickness. Biotin deficiency can lead to hair that is brittle, thin, and prone to shedding. Supplementing Biotin serves to strengthen the structure of the Hair, reducing the risk of breakage and promoting healthy, resilient growth.

Energy Metabolism
Improves the use of carbohydrates, lipids and proteins to produce energy

Blood Glucose Control
Promotes Glucose metabolism and insulin sensitivity, with potential useful for people with diabetes.

Nervous System Support.
Essential for Neurotransmitter synthesis and Nerve Cell health, with positive effects on Memory and Cognitive Function.

Gene regulation and cellular integration
Participates in DNA synthesis and epigenetic modifications, promoting cell growth and repair.

Fetal Health
Crucial during pregnancy, supports embryonic development and prevents birth defects.

Heart and Lipid Metabolism.
May help reduce cholesterol and triglycerides, contributing to cardiovascular health.

Immune System
Strengthens immune response by stimulating cytokines and T-cell function

There are no known side effects or undesirable overdose effects of taking Biotin, pér lo méno up to doses of 10 mg per day, significantly higher than those recommended-up to 35 micrograms (μg) per day- . In supplementation, it should be noted that the use of some substances (some anticonvulsant drugs, some antibiotics, and vitamin B5) may interact with Biotin, reducing its absorption. Always remember that it is important to consult a health care professional before starting any new supplement or treatment.