Biotin, also known as vitamin B7 or H, is a water soluble B-complex vitamin. It is a necessary vitamin for our health and the growth of our body. Biotin deficiency is rare because it is present in our daily food and is produced in excess by the intestinal bacteria for several bodily processes. However, biotin deficiency can be found in people who eat a lot of raw egg whites as raw egg whites will bind to biotin and prevent it from being absorbed by the body. Biotin deficiency can also occur in people with type 2 diabetes.
Beauty Benefits of Biotin
Biotin is one of the best known vitamins which provide beauty benefits to skin, hair, and nail. Many people see a noticeable improvement in hair, skin, and nails after they begin taking a biotin supplement. Some studies have shown that biotin can help to treat acne and eczema. Biotin deficiency can lead to skin problems such as rashes, dryness, itchiness, cradle cap in infants, and seborrheic dermatitis in adults.
People who are biotin deficient often experience hair loss. The increase in biotin intake will help stop hair loss and encourage new hair growth. This vitamin may also help to reverse graying hair in those who have marginal biotin deficiency. Biotin also increases the elasticity of the hair’s cortex to prevent breakage and thickens the hair cuticle. To obtain benefits for your hair, you need to take the vitamin. Hair care products that contain biotin are unlikely to be effective as it is not readily absorbed through the skin.
This vitamin B7 helps strengthen nails. Biotin deficiency can cause to brittle nails.
Health Benefits of Biotin
Biotin aids in the energy production by helping move sugar and fatty acids from their initial stages of processing to their conversion into usable chemical energy. It also metabolizes amino acids and carbohydrates to produce certain enzymes. The vitamin also supports nervous system, sweat glands, and bone marrow to work effectively. Several studies have shown that biotin also benefits people who suffer from type 2 diabetes by improving blood glucose.
Side Effects of Biotin
The vitamin is considered non-toxic even in high doses because it is a water-soluble vitamin which is filtered through the bloodstream and eliminated with urine. However, the intake should be strictly under medical supervision.
Sources of Biotin
Natural sources of biotin include chard, tomatoes, romaine lettuce, carrots, almonds, chicken eggs, milk, onions, cabbage, cucumber, and cauliflower.
Biotin Supplement
The recommended daily intake (RDA) of biotin is 300 mcg. This is the dose used in many dietary supplements. However, many experts recommend a daily intake of 1000 mcg per day to benefits your skin, hair, and nails.
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