A step-to-step guide for gaining natural Biotin through daily food.
Biotin, also known as vitamin B7 or H, is a part of the vitamin B family and is water-soluble. As it is commonly called, helps in converting certain nutrients into energy. It is beneficial in treating brittle nails, skin and hair problems.
Having mermaid-length locks has been a fantasy of most of ours ever since we were little girls. Yet, for some of us, this goal is not so easily attainable. Hair cycle rates differ from person-to-person thanks to varying factors such as hormones, stress levels genetics, and hair care practices. And as we grow, losing luster in our hair, skin and nails can often have us seeking beauty supplements to improve our outer appearance.
One of the most commonly used beauty vitamins around is biotin. Surf any major retailer or ask your friends about what they take to get longer locks and biotin is sure to be mentioned. Here we uncover the basics of biotin and how this popular vitamin benefits your hair, skin and nails.
Mostly, a wholesome diet contains adequate vitamin B7 to maintain the biotin level in the body, but sometimes one may fall short of biotin and as a consequence, suffer from conditions like hair fall, scaly red rashes on the skin and delicate nails, which break easily.
Moreover, apart from an inadequate diet, alcohol, pregnancy, breastfeeding and biotinidase deficiency are some other causes which can trigger biotin deficiency.
Cognitive health, inflammation, weak liver, tissue repair, cell production, high blood sugar and bad LDL cholesterol are some other health ranges that biotin can additionally influence and improve effectively. It has also been found useful in pregnancy as an essential nutrient for embryonic growth.
Biotin supplements are available over the counter in tablet, capsule and powder forms, and has no side-effects generally, but some people have complained of minor side-effects like cramping, nausea and diarrhea.
Moreover, they have found to have interfered with some medications, like, with those of seizures and thyroid, therefore, it is better to consult a doctor before taking biotin supplements. And, since a pregnant woman is already consuming ample nutrients as prescribed to her, by her doctor and the same, may even contain vitamin B7, she must consult her doctor before taking further supplements of the same.
Are you taking Too Much Biotin? What are the Side Effects?
Currently, there is no established Recommended Dietary Allowance (RDA) for this vitamin. An Adequate Intake (AI) has been established for people aged 18 and under at 25 micrograms per day, whereas adults are 30 micrograms per day.
The recommended dosage for adults and adolescents falls anywhere between 30 to 100 mcg (micrograms) per day, and for children above 4 years, it is 12 mcg.
According to the diet chart, it increases by 2-3 counts as one grows older until they hit 19 years and then the required dose increases to 30 mcg and above per day.
Since there is no general agreement on the amount of biotin to take for your hair and nail health, besides the recommended dosage, some people may be taking too much of it. This reasons an excess amount of the vitamin in the body, and a decrease of pantothenic acid (B5) in the intestines, which could lead to skin care concerns like cystic acne. Other stated side effects include frequent urination, nausea, elevated blood sugar levels and cramping.
Since biotin is water-soluble, any excesses flush out with urine from the body, therefore, it doesn’t remain in the body to produce any toxins. By far, it is non-toxic in nature.
While biotin clearly doles your body, especially hair, skin and nails, it’s essential to get this nutrient mainly from the food you eat. And as always, when taking any supplement, it’s always best to consult your doctor first. If you think taking a supplement enriched with biotin is for you, consider our top picks below.
A few foods rich in biotin can be classified as under:
Eggs: A raw egg contains avidin which is difficult to digest therefore one must always cook eggs to separate biotin from avidin as it will help the body absorb biotin easily. A whole cooked egg contains 10 micrograms of biotin.
Almonds and Nuts: A quarter cup of roasted almonds, raw or salted can provide 1.5 mcg of biotin. Almonds contain protein and vitamin E in addition. Biotin can also be found in soybeans, peanuts, pecans, green beans and walnuts.
Cauliflower: Cauliflower contains 17 mcg biotin per serving. Better eat raw, steamed, boiled or mildly roasted in the oven. Get creative and boil it in rice or stew, or simply make a vegetable soup with it.
Cheese and Dairy products: Blue, Cheddar and American Cheese are rich in biotin. Yoghurt and milk also contain biotin but not as much as the cheese.
Mushroom: Raw or cooked mushroom is a rich source of biotin. Boiled with rice, pasta, spaghetti, stew or slightly sauteed with vegetables or sizzlers not only make savoury dishes but are nutritious at the same time.
Avocado: A 100 gm serving of avocado contains 3.2 to 10 mcg of biotin. Eaten raw, roasted, in a salad or cooked, tastes great anyway!
Yeast: In yeast, biotin is found in a smaller quantity along with other vitamins of the B family. Used in the production of beer and bread, it is made from Saccharomyces cerevisiae, a one-celled fungus. It is bitter in taste.
Whole grains and Cereals: Whole grain bread, whole grains boiled or meal-ready, or eaten as cereals in breakfast, tastes great and contains a good amount of biotin.
Beef liver: Beef liver provides perhaps the highest amount of biotin in one serving, a whooping 30.8 mcg! But it is only for the non-vegetarians.
Sweet Potato: A half cup of cooked sweet potato contains 2.4 mcg of biotin. Better eat boiled or roasted, or cooked with spices in a meal.
Spinach: 1 serving of chopped spinach contains 7 mcg of biotin. Spinach is also rich in vitamin A, iron and some other nutrients as well.
Sunflower seeds: They contain 2.8 mcg per quarter cup, which is a rich amount for your daily intake.
Salmon: Along with other rich oils and nutrients, it offers 5 mcg per serving. Eat steamed, roasted or in curry, it tastes good anyway.
Pork chop: Pork chops contain 3.8 mcg per serving, hmm, another important entry in that chart of high biotin foods.
Hamburger Patty: One full patty contains 3.8 mcg of biotin. Makes a great breakfast or an evening snack, combined with high-tea or cold-coffee.
Fresh food is a better source of biotin. Cooking and canning reduce the benefits of biotin. But if they cannot be devoured raw, boiling, steaming and roasting are some options to enjoy their maximum benefits.
There are a lot of biotin capsules and tablets available under different brand names in the market. It is better to consult a doctor and be assured of a company’s standing and claim before buying one.
Vogue Wellness products promise natural and vegetarian biotin tablets for hair growth, clear skin and strong nails. Made with pure ingredients, our biotin tablets are 100 per cent safe to consume.
Its regular consumption offers to improve brittle nails, and its keratin components bring a new shine to the damaged hair, arrests hair fall, gives hair a new volume and strength. Its collagen content heals rashes faster and gives elasticity to the new skin, patches up chapped lips and reduces fine lines and wrinkles. Since it helps control sugar level, it is also effective in weight-loss.
This dietary supplement accomplishes the gap for those suffering deficiencies or thinning hair or those who have unwholesome diets. Boasting a high level of biotin, along with Zins and L-cysteine, this product is perfect for people with dry, brittle and weak hair and nails. Bonus: it’s our top-rated hair care supplement!
The combination of Biotin with zinc in our hair growth supplements extend improved keratin synthesis for better hair growth, faster healing and reduction of itching from seasonal skin rashes or redness.
It also offers improved hair texture and strength. Cysteine and methionine infused in these amino acid capsules are the essential amino acids that contribute to protein building in keratin and thus making up of hair, nails and outer layer of skin.
Human hair contains 14% cysteine and there the natural form of cysteine in these biotin tablets for hair assures management of frizz and smoothness of hair strands.
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