When it comes to managing hair loss and increasing hair health, biotin is a supplement that many people are interested in trying. To improve the length and texture of your hair, as well as the strength of your nails, it is worthwhile to learn more about this popular vitamin. Because hair loss can be an unpleasant and frustrating experience for both men and women, many individuals seek therapies to alleviate the problem and prevent it from occurring in the first place.
What is Biotin?
Biotin is one of the B vitamins included in the vitamin B complex (Vitamin B7), which also includes folate, niacin, pantothenic acid, riboflavin (Vitamin B2), thiamin, vitamin B6, and vitamin B12, among others.
It can be found in some foods, such as liver, cheese, legumes, egg yolks, almonds, and sunflower seeds, that are naturally occurring. Because it is water-soluble, it does not accumulate in the body. Therefore, biotin can be taken as a supplement or applied topically to the skin as an alternative to dietary sources. It has been incorporated into the top shampoos, hair serums, face creams, and nail treatments in the market today.How Does It Work?
Biotin is an essential component of enzymes in the body responsible for the breakdown of various compounds such as lipids, carbohydrates, and others. Because there is no reliable laboratory test for biotin deficiency, this disorder is usually diagnosed based on its symptoms, including thinning hair (frequently accompanied by hair loss) and a red scaly rash around the eyes and nose and mouth. Depression, tiredness, hallucinations, and tingling in the arms and legs indicate a malfunctioning nervous system. There is some evidence that diabetes can cause a biotin deficit in some people.
Benefits of Biotin
Biotin has a multitude of health benefits, which can explain its popularity. Let us look at some of the significant benefits of biotin
Improves Nail & Hair Health
Various preliminary evidence shows that hair loss can be reduced when biotin is taken orally in combination with zinc. Research indicates that biotin improves hair health including shine, volume, and scalp coverage in men and women who experience thinning hair. Studies also suggest that biotin might increase the thickness of fingernails and toenails in people with brittle nails.
Diabetes Management
Evidence suggests that a combination of Biotin and Chromium may effectively lower blood sugar levels in patients with diabetes whose diabetes is not well controlled by prescription medications. Additional early evidence suggests that the same combination lowers the ratios of "bad" LDL cholesterol to HDL cholesterol in people with type 2 diabetes, in addition to lowering total cholesterol levels.
Metabolizes Fats and Carbohydrates
Pre- and post-workout nutrition is essential, and you need to consume the appropriate amounts of fats and protein to provide your body with the fuel it needs to exert energy and push through every last rep. Your organs enlist biotin's assistance to make this procedure as effective and efficient as possible. Biotin is an essential metabolic regulator that aids the body in converting meals into usable energy and the metabolization of fats and carbs. If you don't get enough biotin, you can find yourself holding onto food in unproductive places, which could lead to weight gain or an inability to fulfil the health or muscle-density goals you set for yourself.
How Much Biotin Do You Need?
The amount of biotin that each need varies based on their age. Adult men and women over the age of 19 should consume an average of 30 micrograms each day. You can also consult with your doctor or other healthcare practitioners about your specific daily requirements.
Getting More Biotin in Your Daily Diet
To maintain adequate Biotin levels, you must eat a healthy, well-balanced diet. Here are some Biotin-rich foods to include in your diet to ensure you're getting the recommended daily amount of this essential nutrient:
Sweet potatoes - Add these bright orange delicious root vegetables by baking or roasting them to your breakfast or enjoy them as a mash any time of the day.
Eggs - A delight for every gym-goer and fitness enthusiast. Scramble them, boil them, or add a poached egg to any meal throughout the day. The options for incorporating more eggs into your diet are pretty much endless.
Nuts and seeds - Almonds, walnuts, hazelnuts, cashews, pumpkin seeds, and sunflower seeds are high in biotin. Sprinkle them on top of your oatmeal or salad, or grab a handful for an easy on-the-go snack.
Spinach - This superfood can be used for breakfast, lunch, or dinner throw a handful into your morning smoothie,toss it into a salad for lunch, or saute it with olive oil and garlic for a flavourful green side dish.
Dietary supplements - For extra biotin support, try adding a multivitamin that contains Biotin like
Maximult from Epicvita for both men and women.
This will help you fulfil your daily Biotin needs if it becomes difficult for you to do it through your daily diet.
References
Donovan, J. (2017). Literature Review: Biotin and Hair Loss: Valuable or Just "In Vogue"? International Society of Hair Restoration Surgery 27(5), 199.1-199. https://doi.org/10.33589/27.5.0199
Yates, W. D., & McIntyre, R. (2013). An overview of biotin as it relates to hair loss. International Society of Hair Restoration Surgery 23(2), 52–53. https://doi.org/10.33589/23.2.0052
Rauch, H. (1952). The Effects of Biotin Deficiency on Hair Development and Pigmentation. Physiological Zoology 25(2),145–149. https://doi.org/10.1086/physzool.25.2.30158351
