THE biotin, also known as vitamin B7 or vitamin H, is a water-soluble vitamin B complex essential for energy production and metabolism of proteins, fats and carbohydrates. Its role goes far beyond aesthetics: it contributes directly to the hair, skin and nail health, in addition to being present in various foods and supplements, such as capsules biotin 5mg or versions of 60 capsules of 30 mcg.
Summary
In this complete guide, you will discover What is biotin for?, what are your main benefits, how to use it correctly and where to find it in foods or supplements. We will also explain the difference between doses of 5mg, 10mg and 45 mcg, in addition to answering questions about side effects, price, and when supplementation is indicated.
Explanatory video about Biotin and its benefits:
What is biotin and what is it for?
THE biotin is a vitamin essential B complex, known as vitamin B7 or vitamin H, which operates in energy metabolism of the organism. It works as a coenzyme in processes that break down food and transform it into energy, in addition to contributing to keratin production, a fundamental protein for strengthening the hair and nails.
In addition to its metabolic role, biotin also can help with skin health, in the proper functioning of the nervous system and in controlling blood sugar levels.
Biotin 5mg, 10mg, 30 mcg and 60 capsules: what's the difference?
Biotin capsules vary greatly in dosage and quantity. The most popular forms are:
- Biotin 5mg or 10mg: commonly used as beauty supplement, to strengthen hair and nails.
- Biotin 30 mcg or 45 mcg: quantities close to daily recommendation for maintaining general health.
- Biotin 60 capsules: common format on the market, offering practicality for daily consumption.
It is worth remembering that the recommended daily dose of biotin is 30 mcg, but higher doses such as 5mg can be used safely under the guidance of a health professional.
What are the benefits of biotin for hair and nails?
One of the best known benefits of biotin is its action on beauty. The vitamin is linked to the production of keratin, which strengthens nails and hair:
- Helps hair grow faster
- Reduces the hair loss
- Makes the hair more shiny, thick and strong
- Prevents brittle nails and promotes their growth
Therefore, the biotin supplementation is indicated in cases of deficiency of this vitamin or for those looking to improve the appearance of their hair and nails.
Can biotin make you gain or lose weight?
This is a common question. biotin does not make you gain or lose weight. Since it has no calories, it does not directly affect weight. However, biotin helps metabolism, helping the body to use efficiently fats, proteins and carbohydrates, which can be useful in weight control programs.
What foods rich in biotin should I include in my diet?
In addition to supplementation, biotin can also be obtained through food. See some Biotin-rich foods:
- Eggs (mainly the yolk)
- Nuts and almonds
- Spinach
- Sweet potato
- Liver and lean meats
- Cauliflower
- Brewer's yeast
Foods rich in biotin are excellent for maintaining the hair and skin health without relying exclusively on capsules.
👉 Biotin is an essential vitamin for skin and hair. See our complete guide to natural beauty how it works from the inside out.
Biotin supplement: when is it indicated?
THE biotin supplementation is recommended in cases of:
- Biotin deficiency proven by examination
- Persistent hair loss
- Brittle or fragile nails
- Support for restrictive or vegetarian diets
- Groups at highest risk, such as pregnant women and the elderly
In cases of severe hair loss, weak nails or low energy, the use of biotin capsules can be a great reinforcement.
How to take biotin correctly?
THE biotin capsules must be taken preferably with a meal, for better absorption. The dose may vary:
- Biotin 30 mcg: minimum recommended daily dose
- Biotin 5mg or 10mg: higher doses for hair strengthening
Always follow the recommendations of leaflet or label of the product or the guidance from a health professional. Avoid exceeding the maximum recommended dose, especially for prolonged periods.
Does biotin have side effects?
THE biotin is safe for most people. However, very high doses can cause:
- Interference in laboratory tests
- Appearance of acne in some cases
- Mild nausea or stomach discomfort
Furthermore, the use in high doses during pregnancy or breastfeeding not recommended without medical evaluation.
If you are undergoing hormonal or fertility tests, thyroid, tell your doctor about the use of biotin supplements, because she may alter results.
Does biotin really work? Before and after results
Although the effects of biotin may vary from person to person, many report:
- Fuller, shinier hair
- Less hair breakage and loss
- Harder, more resistant nails
Continued use by at least 3 months usually presents the best results. Remember that in cases of severe hair loss, the biotin can help, but other causes should be investigated with professional help.
How much does biotin cost? Where can I buy it?
You find biotin 5mg, 10mg or 30 mcg in capsules in pharmacies, supplement stores and specialized websites. The price varies according to the brand, quantity (such as 60 capsules) and concentration per dose (as mcg 60 capsules or biotin 5mg).
Before purchasing, please check:
- If the food supplement is registered with Anvisa
- THE brand quality and reputation
- THE amount of biotin per capsule
Final Summary: Biotin is an Essential Vitamin for Your Health
THE biotin is a water-soluble vitamin essential for the energy metabolism and for the maintenance of healthy hair, nails and skin. It can be obtained at rich foods or through capsule supplements, as biotin 5mg, 30 mcg, or 60 capsules.
Consult a healthcare professional before starting supplementation is the best way to ensure safety and effectiveness.
Key points about biotin
- Biotin is vitamin B7 or H, essential for metabolism and energy
- Works in the production of keratin, benefiting hair and nails
- Recommended dosage: 30 mcg per day (may vary up to 5mg or more)
- Found in foods such as eggs, nuts and spinach
- Can be used as supplement in 5mg capsule or 60 capsules
- He can interfere with exams if taken in high doses
- Results in hair and nails appear with continued use
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