Biotin or vitamin H is one of the water-soluble complexes of B-vitamin which helps your body convert food into energy.
It is very crucial nutrient during pregnancy and breastfeeding as it helps in embryonic development.
Apart from these health benefits, it also helps to keep your skin, hair, and nails healthy.
But, it is important to know the quantity required for the daily consumption of biotin.
Suggested daily allowance:
For adolescents and adults, it is suggested to consume biotin in between 30 and 100 micrograms (mcg) per day.
As it is water soluble, that’s y extra amount would be pass out from your body through urination. Some mild side effects such as nausea and digestive issues are noticed if the extra amount is consumed otherwise no known toxics symptoms are noticed.
Benefits of Biotin:
Helps in proper metabolic functions:
The diet which rich in vitamin H helps in your metabolic function and lead to process nutrients like protein and carbohydrates. The required amount of biotin is crucial to your metabolism can work without any disruptions. Proper metabolism helps to reduce the weight. As biotin has limited fat content, so it is worth for overweight person to consume foods loaded with biotin.
Good for hair, skin and hair health:
It is rare to have biotin deficiencies but people with deficiency usually shows hair loss and a scaly red rash. Biotin is usually associated with increased hair growth and stronger hair.
But, it is little evidence to support this.
Brittle nails are fragile and easily become chipped, cracked or split. Supplements of biotin may help to strengthen the nails.
According to some studies, the deficiency of biotin may cause skin problem sometimes called seborrheic dermatitis or cradle cap. The role of biotin in skin health may be connected to its effect on fat metabolism that is important for the skin.
Help in fetal development:
It usually rare that pregnant women may become biotin deficient. During pregnancy, in order to nurture the baby health, it is suggested to take a prenatal vitamin containing folic acid and biotin. However, high doses of biotin can be dangerous to a baby so it is not recommended to take additional supplementation of it.
Lowered blood sugar in people with diabetes:
Type 2 diabetes is a metabolic disease which is due to high blood sugar levels and improper insulin function. Evidence shows that concentrations of biotin concentrations in the blood may be reduced in people with diabetes as compared to healthy one.
Still, many studies reflected that combination of biotin supplements with the mineral chromium may reduce blood sugar levels in some people with diabetes.
Sources of biotin:
Below foods containing biotin:
- Organ meats
- Egg yolk
- Nuts (such as almonds, peanuts, walnuts, and pecans)
- Whole grains and cereals
It always beneficial to get nutrients from natural sources. It is suggested to supplement of biotin if you do not get enough from natural resources. These supplements of biotin are not monitored by the Food and Drug Administration (FDA) for safety, dose, and quality, so proper research for your brands before buy.