Biotin is an essential vitamin for hair health. Some foods rich in biotin include eggs (especially the yolk), nuts, almonds, bananas, spinach, dairy products, lean meats, fish, legumes, vegetables, organ meats such as kidneys or liver, and cereals. A balanced diet can provide the biotin required by the body without the need for supplements. It is important to note that heat can reduce the effectiveness of this vitamin, so it is recommended to consume these foods raw or minimally processed.
According to the United States Food and Drug Administration (FDA), excessive consumption of biotin can alter the results of some laboratory tests. Some side effects of excess biotin include nausea, cramps, and diarrhea. Although biotin is important for hair health, its impact is more noticeable in people with deficiency.
The Mexican Institute of Social Security (IMSS) indicates that hair loss may be related to nutritional deficiencies, including a lack of biotin. Biotin deficiency can lead to a loss of elasticity in the scalp, which can promote hair loss. However, there is insufficient evidence to support that biotin stops hair loss from other causes.
Despite its popularity, there is no conclusive evidence that biotin alone accelerates hair growth in healthy individuals. The American Academy of Dermatology states that biotin may help in cases of deficiency, but not necessarily improve growth in individuals with normal levels of this vitamin. Experts recommend a healthy diet and proper hair care rather than solely relying on supplements.
Biotin is an essential vitamin that helps the body convert food into energy. According to the United States National Institutes of Health (NIH), biotin plays a crucial role in the production of keratin, a protein fundamental for the formation of hair, skin, and nails. It is important to maintain a balanced diet and consult with a specialist before opting for supplements.
Biotin contributes to the production of keratin, which is fundamental for the structure and strength of hair. It may also improve scalp health, strengthen, and promote hair growth. It is recommended to obtain biotin from foods rich in this vitamin rather than resorting to supplements. Make sure to follow the recommended daily intake of biotin according to your age and health condition.
