Healthier skin, hair and nails with biotin (10 questions and answers)

Biotin or vitamin B7 (also called vitamin B8 or H) is known for its positive effects on the skin, hair and nails. Studies establish a clear relationship between its deficiency and various types of dermatitis and hair loss. This deficiency can be corrected with a balanced diet and foods that contain it.

Biotin is water soluble, which means it is quickly absorbed by the body, but must be ingested daily because it does not accumulate and is eliminated through the urine. Although it resists heat well, it dissolves in cooking broths and deteriorates with oxidation. In canned and precooked foods it can also be lost, unless it is protected with antioxidant vitamins C or E.

Although B7, like other vitamins, must be obtained from the diet, a healthy intestinal microbiota can synthesize a considerable amount. In any case, there is a lack of studies that exactly define the bioavailability of this vitamin of bacterial origin.

It is enough to eat a balanced diet to have the necessary amount of B7, because it is found in small doses in a wide variety of foods. Its deficit is not very common, it only occurs in cases of very inadequate nutrition, intestinal malabsorption and other disorders. Stress and some medications can inhibit its assimilation.

10 questions and answers about biotin (vitamin B7)

1. What are the main functions of vitamin B7?

Biotin acts on the metabolism of fats and proteins, promoting the division and growth of tissues and cells, such as those of the skin, the nervous system and muscles. It also activates enzymes that transform carbohydrates into glucose and is involved in the synthesis of cholesterol, hormones and endorphins.

2. What diseases could it improve?

It improves eczema, seborrheic dermatitis and helps people with type 2 diabetes, because it enhances insulin synthesis. Although the scientific evidence is not conclusive, it is associated with an improvement in muscle pain and cramps, depression and insomnia. In addition, its role in the formation of myelin in multiple sclerosis is being investigated.

3. What is the recommended daily amount?

Adults should consume 30 mcg, 35 in the case of pregnant women. In childhood, the recommended dose is 7 mcg for infants up to 12 months of age, 8 mcg for those 1 to 3 years of age, 12 mcg for 4 to 8 years of age, 20 mcg for preadolescents 9 to 13 years of age, and 25 mcg for 14-year-olds. and 18 years.

4. What foods provide more B7?

Peanuts have more than 100 mcg per 100 g. Hazelnuts and almonds, about 70 mcg. The rest of nuts, seeds (sunflower and sesame), legumes and whole grains are also important sources, as well as brewer’s yeast, mushrooms and avocados.

5. Is it found in fruits and vegetables?

Yes, especially in green leafy vegetables and vegetables such as chard, spinach, cabbage and broccoli, tomato, sweet potatoes, potatoes, carrots, leeks, garlic and onions. Fruits include bananas, apples, strawberries, blueberries and raspberries.

6. What are the most frequent symptoms of a deficiency?

The most common are brittle hair and nails. Others are rashes around the eyes, nose, and mouth, bouts of seborrheic dermatitis, dry skin, cracked lips, and conjunctivitis. A much rarer symptom for this reason would be depression.

7. How does it protect the health of hair and nails?

It promotes the rapid development of cells, the synthesis of collagen and keratin, and gives elasticity and shine to the skin. This improves the consistency of the nails and promotes hair growth, giving it strength and protecting it from falling out. Its topical use in lotions is ineffective.

8. When is supplementation indicated?

In the case of congenital biotinidase deficiency disorder, as well as in the elderly whose intestinal flora is affected by drugs. Also in cases of diabetes, renal dialysis, gastrectomy and prolonged parenteral nutrition, antiepileptic treatments, alcoholism and smoking.

9. Can supplements have any contraindications?

They should always be taken under medical supervision, because taken in excess can alter values ​​in blood tests and mask a diagnosis. They can also interact with other vitamins and medications, decreasing their absorption.

10. How does egg white affect vitamin B7?

Raw egg white contains avidin, an antinutrient that inhibits its absorption. This protein supplementation is a serious mistake that causes serious deficiencies. It is better to take it cooked or beaten until stiff, so the avidin is neutralized and does not inactivate the B7.