Biotin, an essential nutrient for the body
Biotin, also known as vitamin B7, is a water-soluble vitamin that plays an important role in converting food into energy, while supporting the health of hair, skin and nails. The body cannot store biotin, so it is necessary to supplement it daily through diet or supplements.
According to Julie Scott, a senior clinical nursing expert (MSN, ANP-BC, AOCNP) in the US: There is no fixed best time to take biotin. The most important thing is to maintain it regularly every day so that the body always has enough nutrients".
Because it is a water-soluble vitamin, biotin will be absorbed and naturally excreted in urine if in excess. Therefore, drinking in the morning, noon or evening has the same effect.
Some supplements combine biotin with collagen or keratin. At that time, the manufacturer may recommend using it with meals to increase absorption. Users need to read the instructions carefully to ensure optimal effectiveness.
Domesession and safe supplementation
According to the US National Institutes of Health, the recommended biotin intake for adults is 30 micrograms per day. Most of us can meet the needs through a varied diet including cooked eggs, nuts, beans, whole grains, bananas, sweet potatoes or mushrooms.
"A biotin deficiency is rare," said Melissa Nieves, a nutritionist (LND) in Puerto Rico. However, pregnant women, people with chronic alcoholism or genetic diseases may need to be supplemented under the supervision of a doctor".
Many functional foods on the market contain high doses of biotin from 5,000 to 10,000 mcg, which are often advertised for hair and nails. Although there is no evidence of the risk of toxicity, high doses can affect blood test results, causing errors in diagnosing thyroid or cardiovascular diseases. Therefore, users should inform their doctor if they are taking high doses of biotin before taking the test.
To create good habits, experts recommend taking biotin at the same time every day. In addition, check for other synthetic vitamins to avoid duplication, as biotin is often included in many hair, skin and nail support recipes.
When to see a doctor?
Biotin is not necessary to supplement if you already have a varied and healthy diet. However, if you experience rare signs of deficiency such as hair loss, brittle nails, skin rashes or neurological disorders ( confusion, coma), consult a medical professional for testing and appropriate supplementation.
Biotin is an important nutrient but is not a pharmotherapy. The key is a balanced diet, a healthy lifestyle, and proper supplementation. When used properly, biotin can help the body maintain comprehensive health from within.
