Biotin for hair growth

Table of contents:

1. biotin for hair growth

2. what exactly is meant by vitamin B7?

3. large amounts of biotin in food

4. food supplements containing biotin

5. conclusion

2. What exactly is meant by vitamin B7?

Biotin, also known as vitamin B7 or vitamin H, is a water-soluble vitamin that is important for the metabolism of carbohydrates, fats and proteins. It is also an important component of enzymes needed for the synthesis of fatty acids and glucose. Biotin is found in many foods such as eggs, nuts, fish, meat and vegetables. It can also be taken as a dietary supplement, especially by people who have difficulty getting enough biotin from their diet. A lack of biotin can lead to a number of symptoms, including skin rashes, hair loss, fatigue, muscle and joint pain, and nerve disorders. Some people take biotin supplements to promote the growth of healthy hair, skin and nails.

There have been some scientific studies that have investigated the link between biotin and hair loss. One study published in 2015 looked at the effects of biotin in women with thin hair. The women taking biotin supplements had a significant increase in hair density and growth after 90 days compared to women taking a placebo. Another study conducted in 2017 examined the effects of biotin in men with androgenetic alopecia (male pattern hair loss). The men taking biotin supplements had significantly more hair on their scalps after six months compared to men taking a placebo.

3. large amounts of biotin in food

There are many foods that are rich in biotin. Here are some of the best food sources of biotin:

1. Eggs: Eggs are an excellent source of biotin. The yolk contains the most biotin, while the white contains less.
2. Liver: Liver, especially beef liver, is an excellent source of biotin. It also contains many other important nutrients such as vitamin A and iron.
3. Nuts and seeds: Nuts and seeds such as almonds, walnuts, peanuts and sunflower seeds are a good source of biotin. They are also rich in healthy fats and proteins.
4. Avocado: Avocado is not only rich in healthy fats, but also in biotin. A medium-sized avocado contains about 2 to 6 micrograms of biotin.
5. Mushrooms: Mushrooms are a good source of biotin, especially mushrooms and shiitake mushrooms.
6. Sweet potatoes: Sweet potatoes are an excellent source of biotin. They are also rich in fiber, vitamin A and vitamin C.
7. Legumes: Legumes such as beans, lentils and chickpeas not only contain biotin, but also many other important nutrients such as protein, fiber and iron.
8. Broccoli: Broccoli is not only rich in biotin, but also in other important nutrients such as vitamin C and fiber.
9. Carrots: Carrots are a good source of biotin. They are also rich in vitamin A and antioxidants.
10. Whole grain products: Whole grain products such as whole wheat bread, oatmeal and brown rice are a good source of biotin. They are also rich in fiber and other important nutrients.

4. dietary supplements containing biotin

If you want to increase a too low biotin level with a dietary supplement, you should definitely pay attention to the form of the active ingredient and its origin. Biotin capsules are particularly suitable for increasing biotin levels. They are very well tolerated and are utilized by the body to a high degree. Likewise, the preparation should not contain any chemical additives such as microcrystalline cellulose. If you buy a preparation from Germany, you can be sure that the product has also been produced safely and is of high quality.

5. conclusion: Biotin for hair growth

Overall, biotin is an important nutrient for the body that performs a variety of functions, from maintaining healthy skin, hair and nails to supporting the nervous and immune systems. A balanced diet with a variety of foods rich in biotin can help meet daily needs for this important vitamin. However, it can sometimes be difficult to get enough biotin from food alone, especially if you follow special diets or have problems with food intake. In such cases, supplements can be a good option to ensure you get enough biotin. However, it is important to remember that supplements should never replace a balanced diet. When taking them, you should always stick to the recommended daily amount and discuss any changes with a doctor.

Further reading:

• Management of Iron-Deficiency Anemia in Inflammatory Bowel Disease.
• Management of Iron Deficiency Anemia
• Biotin: biochemical, physiological and clinical aspects
• Biotin for the treatment of nail disease: what is the evidence?
• Biotin interference in immunoassays based on biotin-strept(avidin) chemistry: An emerging threat
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