There are various vitamins to take care of your hair. Biotin, also called vitamin B8, is well known for its positive effects on skin and nails. It is also one of those vitamins thanks to which your hair will be very healthy and full of vitality. In this article, focus on the benefits of this vitamin which will make your hair stronger and longer, by acting on keratin.
What is biotin?
Biotin, also called vitamin B8
Biotin is an organic substance also known as vitamin B8 (B7 in English-speaking countries) and more formerly vitamin H. The latter is generally used to improve the health of hair, nails and skin .
Biotin, another type of vitamin
Biotin is a water-soluble vitamin produced naturally by the microbiota of our intestinal flora. Due to its high solubility, it is not stored by the body. It passes directly through the blood to the small intestine and the excess is eliminated through urine.
Note that the consumption of food supplements rich in biotin can help the body store this vitamin.
The main role of biotin
Biotin is an essential vitamin for the human body . It allows it to function properly. Biotin converts glucose from carbohydrates into energy for the body and helps amino acids carry out normal bodily functions.
Vitamin B8 also helps reduce inflammation, improve cognitive functions, reduce blood sugar levels in people with diabetes, increase “good” HDL cholesterol and reduce “bad” cholesterol, protect mucous membranes and ensure healthy proper functioning of the nervous system through its participation in the synthesis of vitamins B9 and B12 which play an important role in brain functioning.
The benefits of biotin on hair
Here are the main benefits of vitamin B8 on hair.
It promotes hair growth and reduces hair loss
Biotin helps slow hair loss while stimulating hair growth . In fact, it allows cells and hair follicles to regenerate. These are the cause of new hair growth.
In addition, vitamin B8 promotes blood circulation to the scalp and therefore hair growth, as well as hair strengthening. It also participates in the metabolism of lipids (fatty acids) and the biosynthesis of amino acids and other vitamins essential to hair health.
It strengthens the hair fiber
By improving the structure of keratin, which has a very important role in the constitution of the hair fiber, biotin allows hair to be much less brittle , guaranteeing healthier, stronger and more resistant hair .
It makes hair shinier
Vitamin B8 also provides hair with vitality and shine , all thanks to the nutrition of hair follicles and the stimulation of blood circulation to the scalp. The hair is then much less dull, damaged and dry and regains its beautiful appearance.
Integrate biotin into your diet
Taking biotin in the form of food supplements or consuming foods rich in biotin is much more effective than products applied directly to the hair fiber, such as shampoos containing vitamin B8, as this vitamin is not well absorbed by scalp.
5 foods rich in biotin
- Chicken liver/kidneys
- Sweet potatoes
Egg yolk is particularly rich in biotin. In order to improve the absorption of this vitamin by the body, eggs must be cooked well . But be careful, you should know that egg white contains a protein called avidin, which can interfere with the biotin absorption process.
Legumes like beans, peas and lentils are rich in protein, fiber and many other micronutrients. Peanuts and soy are among the legumes richest in biotin.
Liver is also a food rich in biotin. From a biological perspective, this is not surprising, as most of the biotin in our body is stored in the liver. Chicken liver is an even richer source of biotin. In fact, it contains nearly 140 mcg of vitamin B8 per 75 gram serving.
THE Sweet potatoes They also constitute one of the best plant sources of biotin, just like nuts and other oilseeds .
NB: Heat can reduce the effectiveness of biotin, so opt for raw or minimally processed foods.
A recipe rich in biotin: the cocoa cashew smoothie
- 1 cup frozen blueberries (not defrosted)
- 1 ripe banana in sections
- 4 cases of oatmeal
- 1/2 cup cashews
- 2 tbsp chia seeds
- 1 stick of Les Confiantes growth and anti-hair loss cocoa powder
- 2 cases of maple syrup
- 1 cup of ice cubes
- Pour all the ingredients (except the ice cubes) into the blender container without mixing
- Cover and refrigerate for 12 to 24 hours
- When ready to serve, add the ice cubes and blend until the mixture is smooth and homogeneous. If necessary, scrape the sides of the container using a rubber spatula.
- Serve in the container of your choice (large glass, cup)
Treat yourself and stock up on biotin for healthy hair!
Food supplements composed of biotin for strong and healthy hair
As previously stated, it is much more effective to consume biotin in the form of food supplements rather than just using it externally with products containing it. Food supplements have many more benefits, as they act directly on the body.
To start a course of food supplements enriched with biotin, we suggest you shop our Les Confiantes growth gummies . Composed of plant vitamins and minerals, these gummies stimulate hair growth at the scalp and strengthen the hair fiber by acting directly on keratin.
NB: If you choose to start a biotin treatment, it is strongly recommended to regulate or even stop your consumption of alcoholic beverages. Indeed, alcohol consumption reduces the absorption of biotin by the human body, which therefore considerably limits the benefits of this vitamin.
Now that you know the benefits of biotin on hair, you can consume it as much as you want to achieve your dream hair.