You may have heard a lot of talk about Biotin and the benefits of including it in your diet. Even before we jump into why Biotin is important, let’s establish what Biotin is.
Biotin is another name for Vitamin H. It is one of the B complex vitamins that help the body convert what you eat into energy the body can use. Along with other vitamins like Vitamin D, Vitamin C and Vitamin E, biotin is extremely important for the body.
If you look at the etymology of the word, it originates from the Greek word ‘biotos’ which means life or sustenance. B vitamins are responsible for keeping your skin, hair, eyes and nervous system healthy.
You should generally get the required amount of biotin from your diet but people claim that more biotin can help you regulate your blood sugar, promote nail, skin and hair growth. Biotin is even recommended for pregnant women. This is where you may want to look at taking Biotin supplements to supplement your intake.
How much biotin is recommended?
Adolescents and adults should get 30-100 micrograms per day. Since it’s water soluble, any extra amount you consume will simply leave the body through urine.
However, with supplements you may experience mild nausea and digestive issues. But there are no known toxicity symptoms.
How does Biotin help?
Type 1 & 2 diabetes
Biotin can help people with Type 2 diabetes. Some research states that taking biotin supplements can help regulate the blood glucose levels. Another study also points to Biotin being helpful in preventing kidney damage in people with Type 1 diabetes.
Healthy skin, nails and hair
Some research states that consuming biotin can help promote healthy skin, nails and hair but this is not conclusive. However, there is enough anecdotal evidence to support this claim.
Good for foetal development
Pregnant women are often asked to take prenatal vitamins that contain biotin and folic acid to help the baby grow.
Good for the metabolism
Biotin can help improve your metabolism and consequently help with weight loss. Research is still ongoing on this so you should not treat biotin as a weight loss pill and merely supplement your diet with Biotin if you’re not getting enough.
Lower cholesterol
Studies performed on animals have shown that biotin can lower the cholesterol levels. Biotin may help reduce LDL levels which can otherwise lead to strokes and heart disease.
Which foods can help you get Biotin?
Biotin is present in egg yolks, liver, kidney, nuts, soybeans, whole grain, mushrooms, and bananas. Raw or less processed versions of these foods are much better sources of biotin since food-processing can render biotin ineffective.
It’s best to get your biotin naturally but if this is not possible due to dietary restrictions or other reasons, you should definitely consider getting supplements to improve overall health.
