Biotin: How to choose the best vitamin B7 in 2021
Today we are going to talk about an essential nutrient for your body’s health: biotin.
An integral part of the B vitamins, biotin is known to act on the health of skin, hair and nails. But its benefits go far beyond, even acting on muscle mass gain.
In the midst of so many supplement options, in this article we will show you what to take into account before buying the ideal biotin.
First, the most important
- Biotin, in addition to improving the health of skin, hair and nails, acts on metabolism, absorption of nutrients and combating diseases.
- Although the lack of this nutrient in the body is rare, external sources must be used to ensure correct levels of biotin.
- In this article we will show you all the benefits of biotin, how to consume it and what to watch for before buying the best supplement.
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Ranking: The 4 best biotin options
Those looking for biotin supplementation want the guarantee of health benefits and fitness. Manufacturers know this and have invested in options for all needs.
So, below, we’ll present you the best biotin options available on the market today
Choosing the ideal biotin is not as simple as it looks. It is necessary to check the need for supplementation and the most appropriate dosage, depending on your nutritional needs.
That’s why we created this Buying Guide with all the information you will need to make the best decision and buy the best biotin.
What is Biotin?
Biotin is a nutrient that is part of the B complex, and is also known as vitamin B7 or vitamin H.
It is a water-soluble substance, which is produced in the intestine by bacteria, but is not stored by the body. Therefore, it needs to be obtained through food or supplements.
Like other B vitamins, biotin is related to the metabolism of fats, carbohydrates and proteins.
But the fact is that biotin is best known for its health benefits for skin, nails and hair.
As an acidic enzyme, vitamin B7 also acts so that the body accurately absorbs other nutrients acquired through the diet. But, as we will see below, the power of this nutrient in our body is still wide.
What is biotin for?
In addition to the basic functions mentioned above, biotin is necessary for a multitude of functions in the body.
Among them, the functioning of enzymes known as carboxylases. These enzymes participate, for example, in the production of glucose and fatty acids in our body.
In addition, biotin also helps to treat anxiety, stress and mental fatigue problems.
Below, you can see in detail the main functions of vitamin B7:
- Synthesis of fatty acids
Biotin participates in the production of essential fatty acids (which the body cannot produce), which are nothing more than omegas 3 and 6.
Omegas 3 and 6 are good for the heart, help with muscle growth, prevent joint problems and even help to reduce bad cholesterol (LDL) levels.
In addition, they also prevent neurological problems as they act on the transmission of nerve impulses.
- Good for the skin
As biotin helps in the metabolism of carbohydrates, proteins and fats, this has a positive effect on skin health.
That is, vitamin B7 at adequate levels in the body prevents the skin from drying out, keeping it softer and free from flaking.
So important is it for the skin, that biotin is even used in the composition of aesthetic products to help tissue regeneration and decrease expression wrinkles.
- Good for hair
Biotin is also popular for its association with hair growth and strengthening.
Experts believe that this vitamin is able to decrease falls, increase brightness, bring more volume and even avoid split ends.
Precisely for this reason, it is believed that people with unbalanced food tend to suffer more with hair problems.
- Good for nails
In addition to being beneficial for skin and hair, biotin also acts positively on nail health.
The fact is that having brittle nails is a very common condition that affects up to 20% of the world’s population.
According to experts, the correct intake of vitamin B7, either through food or supplementation, causes nails to break less, become smoother and grow faster.
- Absorption of nutrients
Biotin, along with other B vitamins, acts on the body helping it to better absorb nutrients that are acquired through food.
- Production of energy
Another benefit of vitamin B7 is that it helps to speed up the metabolism, since it is one of the responsible for the transport of oxygen in the blood.
That is, the biotin present in the body helps to reduce extreme tiredness and lack of energy.
Biotin is also important during pregnancy and breastfeeding. Studies indicate that up to 50% of pregnant women may develop mild vitamin B7 deficiency.
- Prevention of diseases
Biotin fights free radicals, which are responsible for the appearance of some diseases such as cancer, for example.
In addition, vitamin B7 protects the body against infections, especially those caused by external agents, such as fungi, bacteria and viruses.
- Decreases cholesterol
According to experts, biotin can go a long way in increasing good cholesterol levels and lowering bad cholesterol.
- Regulates Glucose Levels
Another well-known benefit of biotin is that it helps regulate blood glucose.
And keeping glucose in check is highly positive especially for people who have diabetes.
What are biotin-rich foods?
As we have seen, one of the ways of acquiring vitamin B7 is through food.
The main sources of this nutrient are: peanuts, nuts, tomatoes, eggs, onions, carrots, lettuce, cauliflower and almonds. However, experts warn that care must be taken with egg whites.
That’s because when the egg whites are raw they are sources of a protein that reduces the absorption of biotin.
With this, the deficiency of this vitamin in the organism can even occur.
To avoid this situation, the recommendation is that you consume boiled or fried egg whites.
Thus, the protein will undergo a denaturation process, avoiding this negative effect on biotin.
To better understand the power of each food rich in vitamin B7, check below the present amount of biotin in each of the best known.
What are the symptoms of the absence of biotin in the body?
The good news is that biotin deficiency is a very rare condition to be found.
This is due to the fact that this vitamin is, in general, very present in the diet. However, no one is completely protected from a slight deficiency of this nutrient.
In general, when biotin starts to become scarce in our body, some symptoms start to manifest.
To give you an idea, check below the main symptoms of the absence of biotin in the body:
- Nail weakness
- Weakness and hair loss and / or baldness
- Dry, flaky skin with redness around the nose and mouth
- Exfoliative dermatitis
- Muscle aches
- Fatigue, accompanied by increased blood glucose.
If you notice one or more of these symptoms, we recommend that you see a doctor to assess your case.
This is because, these symptoms are not always the result of a lack of biotin.
Who should use the biotin supplement?
The biotin supplement is only recommended when the person manifests symptoms of the absence of this nutrient or when the deficiency is detected by laboratory tests.
But in addition, some groups of people may be more likely to lack this vitamin.
Among them are pregnant women, who may experience a decrease in biotin, generally mildly and without major consequences.
But in any case, supplementation can only be carried out with the accompaniment of a nutritionist or nutritionist doctor.
It is these professionals who will determine the correct dosage that you should take to avoid any undesirable interactions with the medications used.
What is the recommended daily dose of biotin?
The recommended dose of biotin for you to consume daily will vary according to your health condition, nutritional need and also according to your age.
In addition, as the age group increases, so does the recommended amount of nutrient intake.
But in general, the recommended dosage of vitamin B7 for adults is 30 micrograms per day.
For an overview of this topic, check out the table below with the recommended amount of the nutrient in micrograms.
But to provide the benefits of biotin supplementation, this vitamin needs to be ingested in combination with other B vitamins.
It is also often recommended to eat together with other nutrients essential to the body.
In addition, it is important that the use of biotin is accompanied by a balanced diet, with foods rich in this vitamin.
What is the role of biotin in good shape?
As we have seen, vitamin B7 is responsible for activating metabolism and generating more energy for the cells of the body.
Consequently, biotin improves the performance of physical exercises, which can lead to greater weight loss.
That is, biotin is also relevant for those who want to lose weight and is very suitable as a supplement for those who do weight training daily.
As it helps in the repair of damaged tissues, it is extremely effective for anyone who performs hypertrophy training.
This is because the principle of this type of training is to cause minor damage to the muscles, which are then repaired with gains in muscle mass.
Through its role in digestion, biotin also ensures that the body has the necessary energy for protein synthesis, an essential factor for muscle growth.
Among all its benefits, vitamin B7 helps to reduce muscle pain, and allows you to perform more intense workouts.
Therefore, many supplements for athletes come with biotin in its composition.
What are the effects of excess biotin?
Excessive consumption of biotin can only occur through supplementation. But there will still be no major complications as most of the nutrient will not be absorbed by the body, but eliminated through the urine.
However, if you consume this vitamin in excess, some uncomfortable side effects may occur. Check out the main ones below:
- Full stomach feeling
- Increased need to urinate
- Allergic skin reactions
Did you know that the B complex consists of eight vitamins?
They are: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9) and cyanocobalamin (B12).
In general, these vitamins act in the breakdown of carbohydrates into glucose, assist in the breakdown of fats and proteins, act on gastric muscles and optimize the absorption of nutrients by the intestine.
Can biotin influence test results?
Sadly yes. Those who use biotin supplementation are at risk of having the results of laboratory tests altered.
What happens is that those who consume biotin through supplements may end up being diagnosed with hypo or hyperthyroidism without, in fact, having the disease.
Therefore, to avoid this problem of false diagnosis, doctors advise the patient to suspend any type of supplementation for up to 72 hours before performing any laboratory exam.
What are the advantages and disadvantages of biotin in the body?
As we have already seen, biotin offers numerous benefits for your health. This nutrient can help prevent hair loss, as well as benefit its growth in a healthy way.
Another advantage is that vitamin B7 helps in the treatment of brittle nails and in the maintenance of a smooth and hydrated skin, even avoiding skin diseases.
This vitamin also stands out in the production of cellular energy, weight loss, regulation of blood sugar levels and in improving the body’s metabolism.
Because it also acts in the repair of tissues, vitamin B7 is effective for those who want to gain muscle mass, especially for those who practice hypertrophy training.
Another advantage of having good levels of biotin in the body, is that this nutrient contributed to the reduction of cholesterol levels.
As a result, there is a significant decrease in the risk of hypertension and atherosclerosis.
The disadvantages of biotin are minimal. Still, it is possible that its overuse causes undesirable side effects.
The following are the main advantages and disadvantages of biotin:
- Good for skin, hair and nails
- Reduces cholesterol
- Regulates sugar levels
- Improves metabolism
- Repairs the fabrics
- Helps in weight loss
- Promotes muscle mass gain
- In excess, can cause side effects
The price of biotin varies a lot depending on the manufacturer brand, composition, dosage and quantity. But in general, you will find biotin costing between R $ 12 and R $ 300.
Of course, you don’t have to buy the most expensive one. Ideally, you should adjust your usage needs to the quality of the product’s origin.
Where to buy?
You will find biotin for sale at pharmacies, supplement stores, department stores and hypermarkets.
Still, we recommend that you make your purchase at online stores like Amazon.
By doing this, you guarantee more brand options and price range. Not to mention that you still get your vitamin in a simple, practical way and from the comfort of your home.
Purchasing Criteria: What You Should Consider Before Choosing Biotin
As we have seen, before starting vitamin B7 supplementation, the ideal is to have an evaluation and monitoring by your doctor.
With this, you will define the nutritional needs and the dosage that should be ingested.
Then, it is necessary that you choose a product among so many available on the market. And for that, you need to understand what differentiates one from the other.
Therefore, we will list for you the main factors that must be taken into account before buying biotin. Are they:
In the following, we will explain each of these factors in detail so that you make the best decision when investing in the ideal biotin.
The first factor that we recommend you check before buying biotin is the nutritional composition of the product.
In this regard, you will have at least two options: biotin in its pure state and biotin combined with other nutrients.
In the pure version, biotin should not contain any other elements in its composition.
If you choose the combined version, you will still have several options.
You will find products that may contain, among other elements, the other B vitamins, vitamin A, C and E, as well as collagen , zinc, magnesium and iron.
In both cases, be aware of the addition and quantity of sugars, sweeteners, fats (especially saturated ones), sodium and dyes, which can be harmful to your health.
Another factor that you should take into account is the way in which biotin is presented for ingestion.
Like other supplements available on the market, biotin can be found in tablets, edible lozenges or in liquid form.
At this point, it is worth noting which of the ways will be more practical and easy when swallowing and digesting.
Next, we recommend that you carefully observe the dosage of biotin that each product offers.
The amount of vitamin B7 that will be consumed varies a lot depending on the manufacturer brand.
To give you an idea, it will be possible to find vitamins whose doses offer between 30 mcg and 5000 mcg of biotin in each capsule.
As we have seen, in general, there are no serious complications due to the consumption of high doses of biotin.
But, it is still advisable to consult a healthcare professional before using doses above 2500 mcg.
Finally, you should consider the amount of vitamin available in each product. This way, you not only make better use of your money, but also avoid waste.
In general, biotin can contain between 30 and 400 tablets in each pot. In the liquid version, you can choose bottles containing between 10ml and 200ml
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