Last updated on June 1st, 2023 at 06:01 pm
Also known as vitamin H, Biotin is one of the B complex vitamins that help your body convert food into energy. It helps keep your skin, hair, eyes, liver, and nervous system healthy. It is a crucial nutrient during pregnancy and essential for embryonic growth. The word “biotin” comes from the ancient Greek, ‘biotos,’ which means ‘life.’ Moreover, Biotin has health benefits as mentioned below.
Most people absorb it in their body requires by eating a healthy diet. However, with so many recent studies focusing on its positive impact on regulating blood sugar, promoting healthy hair, skin, and nails, and helping pregnant moms have healthier babies, it’s only natural to wonder how much biotin is enough.
One of the Biotin Health Benefits helps maintain many of your body’s major systems. Like other B vitamins, it helps your body use enzymes and carry nutrients throughout the body. In addition, it can provide many diverse health benefits.
Health Benefits Of Biotin
1. Diabetes Management
Studies show that biotin may help manage the symptoms of diabetes. It has been shown to help regulate blood sugar levels in some people with diabetes. In addition, B vitamins promote healthy brain function. This can help manage neurological symptoms of diabetes, like neuropathy (damage or dysfunction of a nerve).
2. Hair Health
Biotin Health Benefits include biotin being well known for its positive effects on hair. Research also shows it improves hair health, including shine, volume, and scalp coverage in women experiencing hair thinning.
3. Improved Skin And Fingernails
Biotin is a versatile addition to your beauty routine. Research also shows that it can help improve skin hydration, smoothness, and appearance. In addition, some studies show that it can strengthen fingernails and make them grow faster.
4. Prenatal Care
Biotin Health Benefits are necessary for a healthy pregnancy. Studies show that a biotin deficiency, common among pregnant women, can lead to health issues in developing babies. Because of this, it can be found in most prenatal vitamins.
How Much Biotin Do You Need?
Between 30 and 100 micrograms (mcg) per day of it is the general recommendation for adolescents and adults. Because it’s water-soluble, extra biotin will pass through your body when you urinate.
- Cooked egg yolks
- Wheat germ
- White mushrooms
- Milk and Cheese
In most cases, the biotin you get from your diet is enough for you to reap the health benefits it offers. However, its deficiencies are rare, and you may experience hair loss or a scaly red rash.
A biotin deficiency can occur in people who consume a lot of raw egg whites. That’s because uncooked eggs contain avidin, a protein that blocks the absorption of biotin. Since it’s produced in the intestines, people with inflammatory bowel disease or other conditions that disrupt the balance of intestinal bacteria may not be able to make enough biotin. Excessive alcohol use, cirrhosis, and congenital deficiency (biotinidase deficiency) may increase your need for biotin. In addition, several medications can create a deficiency. Be aware of beta-blockers, blood thinners, anticonvulsants, and retinoids.
Taking a supplement orally or via injection as one of the Biotin Health Benefits can treat and prevent low levels of biotin. While most people can handle supplements, some report mild side effects like nausea and digestive issues. No known toxicity symptoms are associated with too much biotin; however, it is best to consult your healthcare provider if you have concerns.
Possible Side Effects
When taken orally, biotin is usually safe for most people (doses up to 300 mg daily for up to 6 months). It is more commonly used in lower amounts of 2.5 mg daily. When applied to the skin, It is generally safe for most people. Some cosmetic products have Biotin Health Benefits and can contain up to 0.6% biotin.
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Rick Kaselj MS, is a leading kinesiologist and injury specialist as well as co-creator of the best-selling Unlock Your Hip Flexors program. Rick creates exercise programs that help people heal injuries and eliminate pain, so they can go back to living a full, active, healthy life.