Vitamin B8 or biotin: what is the difference?
Vitamin B8, biotin, we often hear both terms, but what is the difference? The answer is simple: there are none! Unlike vitamins A and B9, whose different names designate different forms, biotin and vitamin B8 are twins, only their name changes.
Like vitamin B9 , biotin is water-soluble, that is to say it is soluble in water, which can make its consumption complicated... But, luckily, certain bacteria in the microbiota produce it. Vitamin B8 deficiency is therefore uncommon in healthy people. And if this production is not enough, the body recycles vitamin B8 (it's a little more technical than that, but we'll spare you the details). Nature is still very well done!
But be careful, this production is low and quickly evacuated through urine. A daily external contribution is therefore essential. For adults over 16 years old, the recommended daily intake is 50 mcg/day.
Like all vitamins, vitamin B8 has many benefits for the body... It is even essential!
Like B9, biotin plays a key role in the metabolism of proteins (especially amino acids), but also lipids and carbohydrates: essential for having energy and being in top shape!
Its action on amino acids also makes vitamin B8 an important player in cell renewal, particularly for hair and skin cells. Likewise, it contributes to the proper functioning of the nervous (particularly memory) and immune systems. Its action on lipids and carbohydrates, for its part, allows biotin to limit the risks of cholesterol.
It is also involved in the production of sugar by the liver, and therefore in the maintenance of blood sugar levels.
I told you it was essential!
The benefits of vitamin B8 on hair, skin and nails
Let's get to the heart of the subject that interests us: the benefits of vitamin B8 on hair.
First of all, its action on the hair follicle makes it an excellent anti-hair loss agent! Alopecia is also sometimes a sign of a vitamin B8 deficiency. So, the conclusion is simple: + vitamin B8 = - loss. It also plays a role in the treatment of scalp seborrhea, which can influence hair loss. Here again, easy conclusion: healthier scalp = healthier hair = less shedding and more growth!
Biotin will also bring strength, vitality and shine to your hair. In short, a real vitamin for wonderful hair!
The benefits of vitamin B8 on the skin
What about the skin then? Vitamin B8 also has beneficial effects on it! Thanks to its essential role in cell renewal, it helps reduce wrinkles and limits premature aging of the skin. It also treats various skin disorders, including acne and seborrheic dermatitis. In short, for baby skin, biotin is your best friend!
The benefits of vitamin B8 on nails
What about the nails then? By reading our articles on the subject, you know: nails are appendages, like hair... Biotin also improves their health! Thus, it makes them stronger and thicker, and stimulates their growth. Less brittle, longer, thicker… In short, more beautiful nails!
The benefits of vitamin B8 on your hair and your body are therefore undeniable, and to benefit from them, here is a small list of the foods richest in biotin. Unlike many nutrients, foods of animal origin do not necessarily contain them in very large quantities. Good students are cooked chicken liver, lamb kidneys and hard-boiled eggs. With lower quantities, we can count on:
- cheese (especially brie and cheddar),
- the bacon is cooked,
- cooked pork tenderloin,
- the grilled steak…
There are also many plant-based options:
- whole wheat bread,
- black bean,
- cereals (especially millet).
And in general, fruits (banana, apple, strawberry, etc.) and vegetables (mushrooms, cauliflower, chard, lentils, bean sprouts, sweet potatoes, etc.) provide a very good supply of vitamin B8. With all this, you are spoiled for choice!
Take full advantage of the benefits of vitamin B8 on hair and health
Attention ! As we stated earlier, vitamin B8 is not easily assimilated by the body. In fact, it is water-soluble, and cooking foods often causes them to lose some of the vitamins they contain. The ideal is therefore to favor cooking with steam, or with little water. In the case of meats, you can simply consume their juice once cooked: it is into the latter that the biotin migrates during cooking.
Also prefer to eat fresh, seasonal vegetables, without leaving them for days in your fridge: the sooner they are eaten, the less time they have to lose nutrients.
And as always, we offer you a recipe rich in vitamin B8, to simplify your routine and give you an easy idea to implement: potatoes stuffed with mushrooms and cheese!
- 2 sweet potatoes
- 5 button mushrooms
- 2 shallots
- 1 clove of garlic
- 1/2 fresh goat cheese
- 100 g grated cheddar
- pepper, salt, spices
How to do it :
- Wash the sweet potatoes, cut them in half and prick them with a fork before putting them in the oven at 180° for 45 minutes.
- While they are cooking, slice the button mushrooms, garlic and shallots, and brown them in a pan for 10 to 15 minutes. add salt and pepper while cooking.
- Once this mixture is cooked, add the cream cheese and the tender flesh of the sweet potatoes (only when they are cooked, of course!).
- Mix everything well and stuff your sweet potatoes.
- Sprinkle with grated cheddar and bake for another 15 minutes.
- And There you go ! Gourmet and rich in biotin: an ideal dish for healthy hair!
You have understood, like all B vitamins , vitamin B8 is a real multifunctional vitamin! Luckily, as we have said, its deficiency is rare… And excess too! No side effects have been discovered to date. So you can treat yourself: the benefits of vitamin B8 on hair, skin, nails and body are numerous. Need a boost? Our Hair boost gummies, Monsieur (dedicated to the needs of men) and Little president (for children aged 4 to 15) provide the amount of biotin necessary for fabulous hair!
So, did you know all this?