Biotin (vitamin H or B7) is an important vitamin that helps the body get energy and nutrients from carbohydrates, proteins and fats.
Intestinal bacteria usually synthesize enough biotin to meet the needs of the body.
Many foods also contain a small amount of biotin, including whole grains, egg yolks, nuts and legumes.
Biotin and hair growth.
Although biotin has become a popular cosmetic means for hair loss, to date there is no scientific evidence to confirm its properties.
Dermatological and pediatric communities in the US have long recommended the use of biotin for hair growth. Biotin is even called vitamin H from the words "Haar und Haut", which in German means "hair and skin".
Despite this, there have never been clinical trials in the world to confirm the benefits of biotin in hair loss in healthy people. On the other hand, science knows that a biotin deficiency leads to baldness - it is still not clear how.
Recommended doses of biotin.
One of the reasons that additives with biotin is not recommended for hair health is an exceptionally rare vitamin deficiency status. The overwhelming majority of the population does not experience a shortage of biotin, and it can only be confirmed by special analyzes.
The average intake of vitamin H in developed countries is small - approximately 35-70 micrograms per day (mcg / day). The US Food and Drug Administration (FDA) has not approved the recommended daily dose of biotin: normally a person receives a sufficient amount due to intestinal bacteria. Currently, US regulators recommend vitamin H only to people suffering from laboratory-confirmed deficiency, pregnant and lactating women.
For infants with a congenital biotin deficiency, the recommended dose is 10-30 micrograms per day; after 10 years of age, the dose increases to 30-100 ?g / day.
Causes of biotin deficiency.
A common cause is chronic alcoholism and other conditions, accompanied by deep disturbances in nutrition and functions of the digestive system. Also, biotin deficiency is associated with a number of hereditary diseases.
The main factors of biotin deficiency:.
• lack of biotin in the mother's diet during pregnancy and lactation.
• Congenital deficiency of enzymes required for metabolism and biotin work.
• excess avidin, which interferes with the absorption of vitamin H - a significant amount of avidin is found in avian and turtle eggs.
• long-term treatment with anticonvulsants - anticonvulsants.
• diseases accompanied by malabsorption syndrome and impaired absorption of nutrients in the gastrointestinal tract.
• chronic use of alcohol and drugs.
• extreme physical activity.
• resected stomach resection.
• taking antibiotics.
Anorexia and bulimia.
• age over 65 years.
• dementia.
• smoking Symptoms of vitamin H deficiency.
Although vitamin D deficiency is considered a rare occurrence among residents of developed countries, the consequences of left untreated hypovitaminosis can be serious.
Pay attention to the following suspicious symptoms:.
• hair loss.
• memory problems.
• retardation and drowsiness.
• skin rash around the nose and mouth.
Nausea and discomfort in the abdomen.
• muscle pains and spasms Since the condition, we repeat, is very rare, your doctor is unlikely to immediately suspect these hyperspecific symptoms of hypovitaminosis H. Put a point in the diagnostic puzzle can only laboratory tests for biotin.
Foods rich in vitamin H.
Nuts serve as an excellent source of vitamin H, iron, omega-acids - everything you need for health inside and out.
Other valuable sources of biotin are:.
• egg yolk.
• Pork liver.
• oat flakes.
• wheat germ.
• whole grains.
• White mushrooms.
• beans and legumes.
• rice in any form.
• spinach and cauliflower.
• cheese, cottage cheese and cow's milk.
• pork, beef and poultry.
• apples, bananas and tomatoes.
• carrots, lettuce and potatoes.
• Salmon Alternative natural remedies for hair growth.
Many other dietary supplements, like biotin, can improve the health of hair and skin, although scientific data on their account remain incomplete and contradictory.
medbe. en.