Our body needs biotin for healthy skin, nails and hair. Biotin is also involved in numerous metabolic and cell division processes. Biotin is also known as vitamin B7 and vitamin H. The vitamin is water-soluble and can be found in many foods such as eggs, milk and grain products. Biotin is also found in meat, fish and plant-based foods. But how high is our daily biotin requirement? The daily requirement of biotin depends on the age. Naturally, children and babies need less. The daily requirement of biotin can be covered well with a balanced and healthy diet. If our body lacks biotin, symptoms such as hair loss or brittle nails can occur. In the event of a biotin deficiency, vitamin preparations such as biotin capsules and tablets from Cosphera * can help to compensate for this.
How much biotin do I need every day?
Biotin contributes to the maintenance and structure of hair, nails and skin. The vitamin also influences our body's protein and fat metabolism, among other things. In order to benefit from the numerous positive effects, we have to supply our body with sufficient biotin through food. The daily requirement of biotin is different for children and adults.
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For adults and adolescents aged 15 and over, recommends the German Nutrition Society täglich 30 to 60 micrograms of biotin. Children between 1 and 7 years of age need around 10-15 micrograms of biotin, whereas children between 10 and 13 years of age need around 20 to 30 micrograms of the valuable vitamin. However, these are rough guidelines or estimated values; it cannot be said exactly how much biotin each body needs. Incidentally, an overdose of biotin does not have any side effects or negative effects. However, a daily dose of 180 micrograms biotin should not be exceeded.
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How can I cover my daily biotin requirement?
Many Food contain the valuable vitamin biotin; rice, eggs, tomatoes, bananas, milk, nuts and oat flakes, as well as numerous other animal and vegetable foods, are particularly rich in biotin. Raw spinach and mushrooms are also particularly rich in biotin. Certain groups of people assign one increased daily requirement of biotin, including pregnant and breastfeeding women, smokers and alcoholics.
Certain diseases of the gastrointestinal tract, hereditary diseases or the use of medication can also result in an increased daily requirement for biotin. A biotin deficiency can manifest itself in hair loss, muscle pain, nausea or a depressive mood. A deficiency in biotin cannot always be compensated for by foods containing biotin. If there is a lack of biotin, you can also vitamin supplements support.
Biotin dosage forms
The Beauty industry white Biotin Has long been appreciated, because it can beautify hair, skin and nails. There are different dosage forms, for example biotin capsules and tablets, there are also lotions with biotin, but also biotin Creams and biotin shampoo. The vitamin helps to strengthen the hair, and the structure of the nails, skin and hair can also be improved by biotin. Biotin can therefore also be used Hair loss help. The most popular are the classics: biotin capsules and tablets, but also Combination preparations.
In addition to biotin, the latter often contain other important vitamins and trace elements such as vitamins B12, B6 and B2, magnesium, selenium and zinc. Zinc also has an anti-inflammatory effect and also supports important processes in the body. In addition, taking biotin does not have any side effects.
Compensate for biotin deficiency with tablets
In the event of a biotin deficiency, biotin capsules and tablets such as those from Cosphera * can help to compensate for the deficiency. the Biotin tablets already contain 10 mg of the important vitamin. Taking one biotin tablet a day, regardless of the time of day, is sufficient. The packaging contains 365 tablets, so the supply of biotin is sufficient for one year. The biotin tablets are currently considered to be one of the highest doses on the market.
Auch Vegans and vegetarian can take the preparation because it does not contain any animal ingredients. You can expect convincing results after just a few weeks. Biotin tablets are particularly effective for hair loss and dull or limp hair. When taking the biotin preparation, side effects are also not to be expected. However, pregnant and breastfeeding women should refrain from taking biotin.
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Can I calculate my biotin requirement?
Since the Biotin daily requirement um Estimates it is not yet possible to calculate the biotin requirement. The exact value required can be individual for each person. Adolescents aged 15 and over and adults need around 30 to 60 micrograms of biotin daily. Infants and children up to 4 months of age need about 5 micrograms of biotin. Teenagers between the ages of 13 and 15 need 25 to 35 micrograms of the vitamin. Pregnant and breastfeeding women usually need a little more biotin, but they should not take any biotin supplements. However, you can use your general Vitamin requirement and get information about which foods you need for them.
Biotin for hair loss
Our body lacks it Biotin can cause hair loss or dull hair, but also skin changes, susceptibility to infections, high cholesterol levels or depressive moods. Due to its good effect, biotin is also used against hair loss. Because biotin can help to strengthen the structure of the hair, skin and nails. The positive importance of biotin for skin and hair was recognized quite early on, which is why the vitamin is also known as Vitamin H. known. Colloquially, it is also known as the beauty or hair vitamin.
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| # | Preview | Products | ||
|---|---|---|---|---|
| 1 | | dailynature biotin with zinc & selenium | 365 vegan...* |
| To the shop * |
| 2 | | Biotin with zinc & selenium - highly dosed with...* |
| To the shop * |
| 3 | | Nature's Way Hair Skin Nails Gummies - Vitamin...* |
| To the shop * |