Biotin: Health Benefits

What is biotin?

Biotin, also known as Vitamin H, is a B-complex vitamin that helps the body convert food to energy.

Biotin is also a during pregnancy, as it’s important for embryonic growth. It is important to have biotin during pregnancy as it helps with embryonic development.

Biotin is a nutrient that most people obtain through a healthy diet. However, there are many claims about how biotin helps regulate blood sugar levels, promotes healthy skin, hair and nails and can help mothers have healthier babies. What is the right amount of biotin, how can you obtain it, and what does it do?

Daily allowance

Recommends that adults and adolescents take between 30 and 100 micrograms of biotin per day.

It’s not absorbed by the body, so any extra biotin you have will be eliminated when you urinate. Some people experience mild side effects such as nausea or digestive problems. Biotin toxicity is not known to cause any symptoms.

Supplements for Diabetes

A recent study and an animal experiment suggest that those with type II diabetes could benefit from biotin supplements in order to regulate their blood glucose levels. However, the research is not conclusive.

Biotin, according to a second study conducted on animals, may help prevent kidney injury in people with insulin-dependent Type 1 diabetes. More research is required to confirm this.

What is the best way to maintain healthy hair, nails, and skin?

Biotin deficiency is rare. Some doctors and supplement companies suggest increasing your intake because those with a deficiency may show symptoms such as hair fall or red scaly rash.

The National Institutes of Health states that there is not enough data to recommend supplementation.

Fetal development

Despite being rare, pregnant women may be deficient in biotin. Take a prenatal Vitamin containing biotin during pregnancy to promote the health of your baby. Biotin in high doses can be harmful to the baby. Therefore, it is not recommended that you supplement with biotin.

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Sources of natural biotin

You can find biotin in many foods.

• egg yolk
• organ meats (liver, kidney)
• nuts like almonds and peanuts
• Nut Butters
• Soybeans and other legumes
• whole grains cereals
• cauliflower
• bananas
• mushrooms

Raw or less processed versions of these foods have more biotin because food processing techniques such as cooking can make biotin ineffective.

The best way to get your nutrients is from natural sources. Your doctor may suggest a biotin supplement if you are unable to obtain enough of it naturally. Don’t forget that the FDA does not monitor supplements for quality, safety, purity or dose. Do your research before buying.

Takeaway

Biotin is essential for the normal functioning of the body, and supplements can help some pregnant women or people with diabetes. However, there are not enough studies to back up supplementation claims or healthy hair, nails, or skin.

It’s important to maintain a healthy, balanced diet that includes minimally or non-processed foods.