Biotin: Does Vitamin B7 Ensure Firm Skin And Full Hair?

Biotin is nothing more than vitamin B7, which is found in plant and animal foods. Because it contributes to skin and hair health, biotin supplements are advertised as beauty products. True or publicity stunt?

Does biotin make you more beautiful?

Take a few biotin capsules or tablets and you’ll look better: That sounds too good to be true – and it is. Although the vital substance belonging to the B vitamins supports the maintenance of hair and skin, biotin preparations will not make you a beauty queen. The advertising promises more than it can deliver with regard to the effect of biotin and criticizes the consumer advice center. Statements are often made regarding a better appearance of the nails, but this has not been scientifically proven. The fact is that biotin is involved in certain processes in the body and contributes to their maintenance. This includes

• the normal function of the nervous system and mental function,
• Metabolism of macronutrients and energy metabolism
• and the maintenance of normal mucous membranes, hair, and skin.

You should bear this in mind when taking biotin supplements

Many factors play a role in appearance so that biotin alone does not act as a beauty product on the hair. The consumer advice center also warns that isolated intake of biotin in the form of dietary supplements can falsify the results of laboratory tests such as thyroid hormones. If necessary, tell your doctor before the blood is drawn that you are taking vitamin B7.

It contains biotin and that’s how much you should take in

A balanced diet is sufficient for healthy people to cover the recommended daily requirement of 30 to 60 micrograms as an adult. Biotin is found in particular in offal, mushrooms, eggs, nuts, seeds, and legumes, but also in many types of fruit and vegetables and whole grain products. A biotin deficiency is therefore comparatively rare. However, it can then actually manifest itself in hair loss, which is why an increased consumption of foods against hair loss, which also include those rich in biotin, can make sense. Muscle pain, low mood, and disorders of the nervous system are also among the symptoms of a permanently low intake of vitamin B7. Conversely, no side effects have been proven with a high dose of biotin, which is why the Federal Institute for Risk Assessment (BfR) has not defined an upper limit. However, the BfR recommends not taking more than 180 micrograms per day.