- The recommended daily dose for adults 18 and older is 30 mcg.
- If you are pregnant or nursing, the dose is 30 mcg and 35 mcg respectively, but consult your doctor.- Avoid additional doses of biotin if you are taking anticonvulsant medications.
- Follow the instructions from your doctor or pharmacist as well as to package directions

Even when taking the supplement in the right dose for your age or your health, you should be aware that, to date, no definitive medical evidence to support fully the effectiveness of biotin to combat hair loss. Hair loss is a complicated process that may be due to many factors ranging from endocrine or hormonal (such as pregnancy, menopause and thyroid problems), drug reactions yl aging to certain skin diseases, among other .

Only your doctor or dermatologist can help you identify the specific cause of the loss of your hair and tell you an appropriate treatment based on proven clinical studies and not on speculation.

Of course, improving the diet is never over. You can find good sources of biotin in the egg (eat it cooked), fruits and vegetables such as broccoli, cauliflower, sweet potatoes (yams) and carrots, chard and cabbage (cabbage) and all grains.

Biotin can be a great ally for the health of your hair, but never take yourself as a supplement to another person just because he “worked” and especially, if you are under treatment for other diseases. Consult your doctor before and continues to lead a healthy lifestyle.

- Crash diets to lose weight, they do not include sufficient amounts of biotin, iron and other nutritional requirements (these deficiencies accelerate hair loss).
- Pregnancy.
- Prolonged treatment with antibiotics (sulfa) to kill bacteria that produce biotin.
- Prolonged treatment with certain medicines to treat or control epilepsy (eg carbamazepine, primidone, phenobarbital or valproic acid).
- Eating raw eggs (as they contain a substance called avidin that prevents biotin absorption).
- Malnutrition.
- Rapid weight loss (called telogen effluvium precipitates, ie, put the hair follicles in the resting period, making hair fall out).
- Food intravenously (directly into a vein).

If you’ve read in a magazine or advertisement on the qualities of biotin to combat hair loss, or a friend has recommended you take it, wait a minute before leaving to run to buy a bottle. Find out here so you can make an intelligent choice.

Ever heard of biotin, but you know what? This is a vitamin B (specifically known as B7), which is responsible role in helping to metabolize (or process) fats, proteins and carbohydrates. When we eat a balanced diet, the body can easily get the amount of biotin it needs from the foods we eat.

Besides we get from the diet, have bacteria in the gut that produce biotin. But look what happens when for some reason, we have a biotin deficiency: the hair falls out (and often graying), appear red, scaly rash on the face (around the eyes, nose and mouth), and even can cause fatigue, depression, tingling in the arms and legs and in severe cases can even be having hallucinations.

In the plant kingdom, only coconut oil, palm kernel oil are high in saturated fats. High intake of saturated fat raises total cholesterol and epidemiological correlates with the high incidence of ischemic heart disease. The chain saturated fatty acids than 12 carbon atoms pass directly from the intestinal lumen to the portal system and have no effect on cholesterolemia, but can raise triglycerides.Lauric acid (C12: 0) found in coconut and palm oils. Myristic acid (C14: 0) is mainly in the butter and coconut oil and palm oil. Palmitic acid (C16: 0) is the main saturated fatty acid diet and that is the most abundant in animal fats (butter, milk, meat), also found in coconut oil, palm kernel oil and butter cocoa. Stearic acid (C18: 0), widespread distributed in the diet raises cholesterol also possibly because it is rapidly metabolized to oleic acid.

For these reasons, prevention of ischemic heart disease and the treatment of hypercholesterolemia requiring a reduction of saturated fat in the diet. It is advisable to reduce saturated fat intake to 10 100 or less calories from the diet in severe hypercholesterolemia are advised to intake less than 7 per 100.

The presence of double bonds interferes with the formation of crystals and keeps sense these fats in liquid (oil) at room temperature. The two types of dietary polyunsaturated fatty acids have the configuration as n-6 or n-3. The n-6 series is the most important linoleic acid, a major constituent of corn oil, while the number of n-3 representative is the most characteristic representative linolenic soybean oils and flax, among others.Terrestrial animal fats contain very small amounts of these fatty acids while the fish and marine animals are extraordinarily rich in long chain polyunsaturated n-3 configuration. Polyunsaturated fatty acids reduce blood cholesterol at the expense of reducing LDL colestrol.

Dietary recommendations for cardiovascular disease prevention and treatment of hyperlipidemias advise that polyunsaturated fatty acids contribute up to 10 100 of the total dietary calories, instead of 6 100 present in most Western diets .

The main representative of this class in the diet is oleic acid, abundantly distributed in nature. Foods with higher content of oleic acid is olive oil (65-80 per 100) and pork (40-45 100). Oleic acid on cholesterolemia exerts a neutral effect, but has been that diets rich in oleic acid raise HDL “good” cholesterol and may reduce the rate of LDL-C “bad” cholesterol.This is a significant and favorable compared with respect to carbohydrates and diets that they lower HDL cholesterol. Logically, if replaced by oleic palmitic acid will result in a decrease in cholesterol levels. For all these reasons, the oleic acid is being increasingly used cone replacement of saturated fat as to maintain a daily intake of fat diet enough to be palatable, without undesirable effects on cholesterol levels.

The latter is synthesized from linolenic acid by the action of an enzyme called desaturase and becomes acid and arachidonic acid ganalinoleico by which arachidonic acid is not considered essential unless there is a deficiency of linolenic acid.Arachidonic acid is important as a precursor of important substances such as prostaglandins, leukotrienes and thromboxane. Then essential fatty acid is one that can not be synthesized in the body, such as the W6 or not synthesized in sufficient quantities, such as the W3.

In the family of W3 acids have very important from fish oils: eicosapentaenoic and docohexanoico. These fatty acids are called eicosanoids and are found primarily in fish oils.

ROLE Sodium, together with potassium, regulates the fluid balance. Digestive process contributes to maintaining a proper osmotic pressure. Finally, by acting within cells, participates in the conduction of nerve impulses.

Deficiency is rare, but if there appears to dehydration, dizziness and low blood pressure. Sodium losses may be due to diarrhea, vomiting and excessive sweating.

PLEASE NOTE: The use of diuretics to lose weight, sauna and vigorous exercise in hot weather leads to fluid loss is not compensated by the simple ingestion of water, it can actually be harmful, and we need to take fluids enriched with sodium.

FOOD SOURCES present in nearly all foods as a natural ingredient or as an ingredient added during the manufacturing process. The main source is table salt followed by processed foods, cheese, bread, cereals, meats and smoked fish, cured in brine.

Zinc

ROLE Zinc is vital for growth, regulates sexual development, insulin production and natural resistance, in addition to epidermal and hair development.

Deficiency affected the normal growth, develop a weak immune system. Can lead to weight loss, skin problems, low libido, loss of taste and smell. It may be a factor in the case of Vegan diets, constant dieting or some fanciful as it may be diet macrobiotics.

PLEASE NOTE situations pre-menstrual tension and post-partum depression respond well to an extra dose of zinc. Do not take large amounts of bran in these situations because it inhibits the absorption of zinc in the body.

FOOD SOURCES red meat, eggs, seafood, vegetables, nuts, especially peanuts and sunflower seeds.

Potassium power FUNCTION kidney activity helping to eliminate toxins. Essential for the storage of carbohydrates and their subsequent conversion into energy. Helps maintain a proper heart rate and blood pressure normal. It is an essential mineral for the transmission of all nerve impulses.

DEFICIENCY muscle weakness, fatigue, dizziness and confusion. Most diets contain enough potassium, but those who consume large amounts of coffee, alcohol or salty foods can reach a certain deficiency of potassium.

PLEASE NOTE: Potassium and sodium are closely linked to participate both in the control and level of body water level.

FOOD SOURCES green leafy vegetables, fruit and potatoes in general. 

Selenium

ROLE Selenium acts together with vitamin E as an antioxidant, helping our metabolism to fight the action of free radicals. Helps protect against cancer as well as maintain proper liver function, cardiac and reproductive.

Deficiency is rare but can occur in areas where the soil does not contain enough of this mineral. May cause muscle pain and even my heart. There have been studies linking geographical areas with lower amounts of selenium in foods with a higher incidence of cancer.

PLEASE NOTE THAT is the most toxic of the minerals in our diet. Ingestion of high doses is manifested by hair loss, abnormal nails and teeth, nausea, vomiting, and sour milk breath.

FOOD SOURCES Meat, fish, whole grains and dairy products. The vegetables will depend on the land they have cultivated.

Feature is the hemoglobin molecule component of red blood cells and hemoglobin is essential for transporting oxygen to the body. Although we require a small amount of this metal is essential that consumanos not suffer from anemia, beans and legumes lentajas are rich in iron.

Deficiency Anemia, fatigue, depression, palpitations and low resistance to infection.

PLEASE NOTE: Men and women have very different needs of iron. The woman, from the onset of menstruation to menopause, you need twice as much iron in the diet than men.

FOOD SOURCES Liver, lean meat, sardines, egg yolk, green leafy vegetables, dates, dried figs and fortified cereals.

Magnesium

ROLE Magnesium has a role in muscle contraction and relaxation, improving cardiovascular health. Variety of active enzymes and is involved in molecular stabilization. Keeps bones, joints, cartilage and teeth in good condition.

DEFICIENCY muscular and nervous irritability, weakness, hypertension and seizures. Magnesium deficiencies are often associated with other nutritional deficiencies, resulting in many cases of diets rich in frozen and processed foods.

PLEASE NOTE: A high intake of supplements of phosphorus, calcium and vitamin D, magnesium must be accompanied by

FOOD SOURCES wheat germ, brown sugar, almonds, walnuts, soybeans and sesame seeds, dried figs and green leafy vegetables.