Biotin, also known as vitamin B7, belongs to the family of B-complex vitamins that help in the breakdown of food into energy. The name is derived from the ancient Greek word “biotos,” which means “sustenance” or “life.” As a family of B vitamins, biotin provides numerous health benefits by maintaining the health of your nervous system, hair, skin and nails. It is found in a wide range of food, including eggs, yolks, fish, seeds, legumes, nuts, sunflower seeds, oysters and whole grains and many people choose to consume it as a daily supplement.
How does it work?
Biotin is an important component of enzymes in the body that assists in synthesis of fats, carbohydrates and proteins. These enzymes are necessary for the functioning of metabolic processes, such as fatty acids synthesis, gluconeogenesis and insulin release.
Daily recommended dose of biotin
For adults, it is often recommended to take 30 and 100 micrograms (mcg) per day of biotin capsules. Children aged between 4-5 years should consume 25 mcg while children aged between 7 to 10 years should have 30 mcg. It is water-soluble, extra biotin will be excreted through urine. While most people can have biotin capsule supplements, some have mild side effects like nausea, cramping, diarrhoea and digestive issues.
Does biotin really help in hair health?
If you want thicker and lustrous hair, biotin capsules are the answer to all your prayers as it helps in stimulating hair growth, causing hair to be thicker and shinier. Biotin helps in protein synthesis and encourages keratin production. Keratin is a protein that is used for hair, nails and skin. This strengthens the hair strands by making the hair look healthier and stronger. Consuming prescribed biotin capsules every day can also help people who struggle with nutrient deficiencies by improving their hair loss and dry, brittle hair.
Some pregnant women may have a biotin deficiency. Pregnant women should take a prenatal vitamin that is rich in biotin and folic acid for encouraging baby health and minimizing pregnancy complications. Consume biotin in moderation as high dosages can be harmful to the baby.
People who are Vitamin H deficient are facing a lot of skin problems like rashes, acne, psoriasis, dermatitis and overall itchiness. Biotin produces fatty acids that help in improving skin texture by giving a youthful glow and maintaining a clear complexion. Taking a prescribed dosage of biotin capsule helps in generation of new cells and also helps oil glands to function properly. Thus,giving you a more healthy and glowing skin.
Similar to how it affects the skin, biotin is also known for its ability to strengthen nails. According to several studies, regular consumption of biotin supplements can thicken the nails by 25 per cent and reduce nail breakage. It is good news for those who have brittle fingernails or are nail biters, a daily dose of biotin can help to reduce splitting and breaking.
Regulate blood sugar
One of the most beneficial health benefits of biotin is stabilizing blood sugar levels which tend to be lower levels in people with Type 1 and Type 2 diabetes by stimulating the secretion of insulin.
Supports the metabolism
Biotin works as a coenzyme that helps in metabolizing carbohydrates, fats and protein, thus supporting metabolic function. This process is accelerated when it is paired with chromium picolinate. This results in an increased metabolic rate which breaks down food faster and accelerates weight loss.
Biotin is essential for carbohydrate, lipid, and protein metabolism. It gives tons of health benefits. Biotin deficiency is uncommon, but it can cause issues with the skin, hair, and nails. Women who are pregnant or nursing may need more of this vitamin. Anyone who has biotin deficiency can incorporate biotin-rich foods in their diet or take biotin supplements.