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.’
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 just how much biotin is enough.
Biotin 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
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).
Hair Health
Biotin is well known for its positive effects on hair. Research shows that it improves hair health, including shine, volume, and scalp coverage in women experiencing hair thinning.
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.
Prenatal Care
Biotin is 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.
Biotin-Rich Foods
- Cooked egg yolks
- Oats
- Wheat germ
- White mushrooms
- Spinach
- Milk and Cheese
- Pork
- Carrot
- Apple
- Tomato
- Beef
- Chicken
- Lettuce
Biotin Deficiency
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 the congenital deficiency (biotinidase deficiency) may increase your need for biotin. In addition, several medications can create a its deficiency. Be aware of beta-blockers, blood thinners, anticonvulsants, and retinoids.
Taking a supplement orally or via injection 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 when taken (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 can contain up to 0.6% biotin.
Learn even more about supplements that will help you feel and look younger. Click here for more information.
