THE biotin also known as vitamin B7 is part of the B complex vitamins and performs several functions in the body. One of its best-known roles is maintaining the health of skin, hair and nails, making it a popular option among nutricosmetics, food supplements with aesthetic functions.
“Biotin helps some proteins to carry out essential reactions in the body’s metabolism, as it helps in the processing of glucose, fatty acids and amino acids”, explains Andrea de Oliveira Visintainer, nutritionist at Hospital Alemão Oswaldo Cruz, to CNN .
Furthermore, biotin plays a role in the production of keratin, which explains why it is so beneficial for strengthening hair and nails, as well as skin. This protein has the function of protecting and providing resistance to these areas of the body, preventing breakdown.
See foods rich in biotin
Human cells do not produce biotin and, therefore, the vitamin must be obtained through food or through the production of intestinal bacteria. The National Health Surveillance Agency (ANVISA) recommends a daily biotin intake of 30 micrograms (mcg) for adults.
“Although biotin can be synthesized by intestinal bacteria, this production may not be sufficient to meet the needs of some people, especially in situations of restrictive diets or intestinal absorption problems, which can lead to a deficiency”, explains Bianca Oliveira dos Santos , nutritionist at the nutrition teaching clinic at the Cidade de S. Paulo University (Unicid), at CNN .
“Symptoms of this deficiency are rare, but can include hair loss, rashes, fatigue and neurological problems”, he adds.
Therefore, it is essential to look for foods that are sources of biotin to include in your diet. Below, the experts consulted list the options rich in vitamin B7:
- Beef liver;
- Eggs (especially the yolk);
- Nuts;
- Seeds;
- Fish;
- Dairy products;
- Vegetables (such as spinach and broccoli)
Biotin supplementation: when is it indicated?
Biotin supplementation may be recommended for people with a vitamin deficiency. “It is rare, but it can occur in situations such as prolonged parenteral nutrition without adequate supplementation, severe malnutrition, hereditary metabolic disorders or defects in biotin metabolism,” says Visintainer.
“Although biotin supplements are often promoted for hair and nail health, it is essential to consult a healthcare professional before beginning any form of supplementation. Each individual has specific nutritional needs, and a trained professional can help assess these needs and determine the appropriate dosage”, adds Santos.
The expert also highlights that, although biotin plays an important role in the body, the benefits of vitamin supplementation on hair health, when there is no deficiency, are uncertain and require scientific validation.
Furthermore, when taken in high doses, biotin can interfere with laboratory tests, especially those that assess hormone levels, such as thyroid hormones.
“Prioritizing obtaining nutrients through a balanced diet is always the most recommended option. If doubts arise or if there are particular needs, consultation with a nutritionist or doctor can help in creating an appropriate nutritional plan. This way, the benefits of supplementation can be obtained optimally, while the risks of complications are minimized”, highlights the nutritionist.
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This content was originally published in Biotin: find out what it is for and see 7 foods rich in the vitamin on the CNN Brasil website.
Source: CNN Brasil
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