Biotin, also knowns as vitamin H, is a water soluble vitamin that is a part of the vitamin-B family. It is commonly used for hair loss, brittle nails and healthier skin. It is an important component of enzymes that converts carbohydrate, fat and other nutrients into energy.
Biotin Benefits
Keratin is a protein that makes up your hair nails and skin, and biotin improves keratin foundation, thus enhancing skin health. Even though there’s only few limited evidence that states biotin intake may help promote hair growth, research published in 2015 found that women with thinning hair experienced some reduction in shedding after taking an oral marine protein supplement (MPS), containing biotin in it.
It also reduces muscle cramps and helps reduce blood glucose level in people with type 1 and type 2 diabetes.
Biotin rich foods
The daily biotin intake recommendation is 30-100 mcg per day for adults. In order to cope with biotin deficiency, you can add these foods in your diet:
- Organ meats
- Egg yolk
- Whole grains
- Soybeans and other legumes
- Nuts like almonds, peanuts
- Mushrooms
- Cauliflower
- Banana
People with extreme biotin deficiency can also opt for biotin supplements but overdose can lead to low vitamin C, B-6 levels and also high blood sugar levels.
You may be already getting enough biotin if you maintain a well-balanced diet. If you’re experiencing hair loss, biotin may assist in regrowth and healthy-looking hair along with improvement in skin and nails. Be sure to consult with a doctor before making any dietary changes or before taking supplement.
Text by: Ipsita Ghosh, IBTN9
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