Overview
Biotin, also known as Vitamin B7 or Vitamin H, is water soluble B-complex vitamin which plays an essential role in maintaining our health.
Research indicates that biotin assists in the production of fatty acids, the metabolism of amino acids, along with the stabilization of glucose levels. Biotin is also found to accelerate various metabolic reactions involving the transfer of carbon dioxide. However, it is best known for its relationship with hair health, and it is found that a deficiency of biotin will cause hair loss and a reduction in hair thickness.
How is biotin good to my hair?
Not only can biotin promote healthy hair growth, but it can also lessen hair dryness.
Biotin also induce growth of both hair and new skin cells, which would results in stronger hair follicles and increases their ability to retain hair. In addition, biotin also enhances the elasticity of cortex of your hair, hence preventing and minimizing hair breakage. In short, taking extra biotin will make your hairs grow longer, healthier and thicker
Who should take biotin?
Since biotin is essentially a complex vitamin that is vital to our bodies, everyone can be benefited by taking it. Some of us, of course, require biotin intake more frequently than others.
Deficiency of biotin usually develops in individuals taking an excessive amount of alcohol, having a genetic disorder, or in the habit of eating raw egg whites which contain a compound disturbing the absorption biotin. Symptoms of biotin deficiency includes hair thinning, red scaly rash specifically around nose or eyes, tiredness, and tingling in arms or legs.
How can I absorb biotin?
Biotin is present in a range of foods include cauliflower, soybeans, bananas, mushrooms, sardines and beans. However, the levels of biotin in these foods are limited. Examples of food sources rich in biotin are peanuts, liver and Swiss chard.
Then why should I take biotin supplements?
Theoretically one can obtain the recommended daily Biotin intake from diet, but due to possible poor dietary patterns and other vitamins which can cause biotin unavailable for absorption, deficiencies of biotin may occur in these days.
In addition, not all individuals are able to absorb the biotin found in food, including people having an A blood type and suffering severe acid reflux. In short, you may want to take a biotin supplement to fulfill your requirements. Moreover, biotin is often combined with other essential nutrients includes Zinc and Brewer’s Yeast.
How much biotin should I take for hair health?
It is recommended by physicians to take between 500-1000 micrograms daily. Results are seen after taking biotin supplements consistently for 3-6 months. Since biotin is water soluble, you will absorb what your body needs, while the excessive amount will be filtrated by your kidneys and flushed out.
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