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Biotin for hair: benefits and how to take

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lbobvalla
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Biotin is an essential vitamin of the B complex, also known as vitamin B7 or H, which performs various functions in the body, helping to maintain the health of the skin, hair, and nervous system.

So to combat hair loss and make it grow faster, you should ingest a dose between 5 to 10 mg of biotin a day.

The recommended amount of biotin can be obtained through the intake of foods rich in this vitamin such as hazelnuts, almonds, and peanuts, for example, or through the intake of a biotin supplement, the latter having to be advised by a doctor or nutritionist. 

This vitamin also helps reduce dandruff, strengthen nails, improve blood circulation and promote intestinal absorption of other B complex vitamins.

Hair benefits

Some studies show that biotin helps in the metabolism of nutrients and favors the production of keratin, an important protein that is part of the hair, skin, and nails.

In addition to this, it is believed to help keep the skin and scalp hydrated, promote the growth of stronger and more resistant strands, repairing their thickness, and preventing their loss. It also gives the hair a more youthful appearance and prevents the appearance of gray hair. 

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However, it is still not very clear how biotin acts on hair and skin, so it will be necessary to carry out more scientific studies to verify how this vitamin works in the body. 

When hair loss is genetically caused, as in androgenic alopecia, the effects of biotin appear to be more limited.

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In addition to biotin, it is also recommended to adopt some habits that help strengthen the hair strands, such as avoiding the use of caps or hats and avoiding cigarettes.

How to take biotin

The daily recommendation for biotin is 30 to 100 mcg for adults and 25 to 30 mcg between 4 and 10 years and can be obtained through the intake of foods rich in this vitamin or a nutritional supplement. 

1. Supplement

There is no recommended dose of biotin as such, so it should be ingested according to the guidelines of the doctor or nutritionist because the amount of biotin in each supplement varies according to the brand.

However, the only dose of biotin that has been tested orally in humans to strengthen nails and hair is 2.5 mg daily for 6 months. 

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In addition to the biotin supplement, some shampoos contain this vitamin and although it is not scientifically proven that they help to strengthen the hair, it is believed that its daily use could strengthen the strands and promote their growth.

2. Foods with biotin

Consuming foods rich in biotin such as peanuts, hazelnuts, wheat bran, chopped walnuts, boiled egg, sliced raw mushroom and cashew nuts, whole wheat bread, cooked chard, among others, could also help combat hair loss and make it grow faster

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