Biotin is a necessary vitamin for the body that facilitates metabolization of fats, carbohydrates and protein. It is produced by bacteria present in the body and is available in numerous biotin rich food items like eggs, milk, bananas, etc. as well. Also known as Vitamin H or B7, biotin is a water-soluble vitamin. As it is water-soluble, it is not stored in the body. Although the body’s requirement for biotin can be fulfiled with our normal diet, supplements rich in biotin can also be taken. Mainly because biotin greatly helps in situations of brittle nails, damaged hair and many other conditions. It is helpful in development of fetus during pregnancy and also improves the liver health of people.
Biotin deficiency can occur in women during their pregrancy and breastfeeding, people with prolonged nutrition issues, in infants who consume low biotin breastmilk, people who smoke, rapid weight loss and in other conditions as well. Therefore in these conditions it becomes quite neccessary to take additional biotin rich supplements. Biotin deficiency can cause a lot of issues for the person as it helps our body to convert food into energy.
Biotin uses/ Biotin benefits:
Biotin has multiple benefits to offer and it specially to offer healthy hair, nails and skin. There has been enough evidence to conclude that this vitamin offers the following benefits:
– Strengthens the hair: Biotin is known to have very positive results in treating hair loss by offering strength to the roots of the hair. This vitamin can be of great help for people who have thin hair.
– Treats brittle nails: Biotin benefits the fingernails and toenails by improving their thickness which avoids breakage. It helps to turn brittle and dull nails into healthier ones.
– Diabetes: Biotin in combination with chromium has shown some evidence of lowering blood sugar levels in diabetic people. It can offer great relief in times of nerve pain by calming the nerves in diabetic people.
– Mild Depression: Biotin supplements are also known to help people with mild depression by calming them.
Biotin sources and Biotin rich food:
Body’s biotin requirement is generally fulfilled by biotin rich food. There are number of food items that are rich in biotin and should be consumed regularly to maintain body biotin levels. Biotin rich food are-
- Egg yolk
- Nuts and seeds
- Dairy products like milk
- Sweet potato
- Wheat Bran
- Baker’s yeast
- Organs meat
Safety concerns in relation to biotin:
Biotin is known to be safe for most of the people when it is consumed in an appropriate amount. Oral consumption of biotin is recommended. It is very well tolerated by the body when taken responsibly. It is best to consult a medicinal professional to be sure. Also the dosage of biotin depends upon several factors like the age of the person and other conditions. It is recommended to follow the dosage and usage instructions given on the product label that you are using.