Biotin is a kind of vitamin which is commonly found in little quantity in some food. Biotin is also known as vitamin H.
This vitamin is a combination of coenzyme, and vitamin B. Biotin is also referred as a B-complex vitamin, so we can say that it is a kind of B vitamin.
It is a water-soluble B-complex vitamin that metabolizes proteins and process glucose. Coenzyme present in Vitamin H helps in the metabolism of fatty acids, leucine, and gluconeogenesis.
It is also known for enhancing actions of enzymes. This organic molecule contains several enzymes, which carry out catalysis. This vitamin speeds up the biological reaction.
It moves in the bloodstream and extra biotin is eliminated through the urine. This means the body doesn’t create reserves of vitamin B7. To have the presence of biotin in the body, you have to consume it externally.
Apart from biotin and vitamin H, biotin is denoted by various names like Biotine-D, Cis-hexahydro-2-oxo-1H-thieno[3,4-d]-imidazole-4-valeric Acid, W Factor, Coenzyme R, Vitamin B7, D-Biotin, Vitamine B7, and Vitamine H.
So whenever you find any above-mentioned name in any supplement recognize that it is none other than biotin.
Biotin metabolizes the carbohydrates, fats, and amino acids (the building blocks of protein). As this vitamin is a water-soluble vitamin, it means that the body won’t store it. Though, bacteria in the intestine can make it.
This vitamin is found in small quantity in some foods. Biotin is also significant for the normal embryonic growth of the body that makes it a critical nutrient during pregnancy.
Biotin with the B-complex vitamins can help the body to produce energy, and carrying oxygen in different parts of your body. The sweat glands, bone marrow, and nerve tissues also work at their best competence when you have a proper Biotin level in your body.
Supplements can be an alternative if you like to try to strengthen the constructive effects of vitamin H.
While the primary cause that you would normally take a supplement is to reduce the chances of its deficiency.
Many scientific types of research prove that biotin can be very essential for overall body health. Availability of right proportion of biotin in the body results in many benefits.
This vitamin is essential for complete body health that includes the skin, digestive tract, nerves, eyes, liver cells, and metabolism.
Vitamin H can even also aid in the treatment of any nerve pathology, like the peripheral neuropathy, which can consequence from kidney failure or diabetes.
There is clear evidence that it is beneficial in the treatment of many types of diabetes. Just take a sneak peek and become aware of the benefits:
1. Solve hair problems
Biotins are one of the supplements that are beneficial for making thin and damaged hairs healthy. There is clear evidence which states that vitamin H eases in split ends rescue. This vitamin is of great use for both men and women hair.
Studies also say that it accelerates hair growth and making hair rich. It gives strength to hairs that prevent hair loss and hair damage. You can use this hair case product to prevent hair loss and damage. You can also take advantage of this supplement to promote the health of your hairs.
Just remember one thing that biotin shampoos are sheer nonsense. In order to grab the advantage of biotin, you need to consume it in your food because of the effect if biotin on your hairs will come from outside.
So please don’t waste your money, time, effort as well as hope in biotin shampoos.
2. Reduce brittleness of nails
Many times brittle nails become a source of the problem. The sudden breakage of nails sometimes even results in bleeding, which typically hurts.
This brittleness and fragility of nails show that your body lacks some essential nutrition. By consuming biotin, you can compensate for this deficiency and obtain healthy nails.
The vitamin H along with zinc and topical clobetasol propionate fight with alopecia areata and provide strengthening to the toenails and fingernails. Vitamin H works both for children and adults. You can include food rich in vitamin H in your diet and easily solve this problem.
3. Cradle Cap
Infants who don’t have sufficient biotin often grow scaly scalp conditions. Cradle Cap (which is also known as Seborrheic Dermatitis) results in scaly and crusty patches on the skin of a newborn baby.
On a temporary basis, cradle cap is harmless, but if it isn’t treated on time, it can be a serious worry for newborn children. The deficiency of biotin gives cradle cap to newborn babies.
By getting an adequate supply, it is possible to get rid of cradle cap. Always consult your doctor before including any vitamin or supplement if you are breastfeeding.
There is no clear evidence, but some primary researchers say that biotin can ease in many kinds of diabetes especially type 2 diabetes. When it is consumed in combination with chromium, it can control blood sugar level to extend great.
But consumption of biotin alone is not likely to give the same impact. It is not only known for improving blood sugar levels, but it also augments glucose lowering effect of chromium.
It crafts a vital presence in glucose production of blood. It is greatly concerned with the carbohydrate breakdown within the body; it is chiefly accountable for maintenance healthy blood sugar levels.
In case you suffer from diabetes, you can consume it to level up blood sugar levels.
To fight with diabetes, biotin activates carboxylases enzymes. This enzyme provides support to sugar metabolism and release of insulin.
Biotin stimulates and regulates expression of genes which controls glycemic. When glycemic get under control, it prevents the bad cholesterol.
This finally controls the blood sugar level. This vitamin can ease in reducing the risk of heart diseases related to diabetes. Consumption of biotin from the natural food can be very helpful in controlling blood sugar level.
5. Peripheral Neuropathy
Some researches prove that biotin supplements provide improvements in the peripheral neuropathy. Peripheral neuropathy is nerve damaging in the feet, legs, hands and arms.
Common symptoms of this ailment are numbness, trouble walking, tingling, muscle weakness, pain and strange sensations. There is no clear evidence prove that vitamin K is beneficial in Peripheral Neuropathy, but primary studies do prove this.
6. Biotin Metabolism Benefits
It is a vital element of metabolism process. Biotin works with approximately every type of food that you consume. It can metabolize protein, carbohydrates, and fat.
When biotin attains the proper level in the body, the food that you eat will get processed quickly. It can aid metabolism to attain a normal functioning level.
The presence of vitamin H can be very beneficial for you if you are trying to lose weight. As it can boost your metabolism rate, you to achieve your fitness goals as soon as possible.
7. Prevent Heart Diseases
Vitamin H aid in lowering several risks related to heart disease.
Many studies highlighted that biotin with chromium considerably reduces bad cholesterol levels and total cholesterol this reduces the risk of heart attack, coronary heart disease, and atherosclerosis.
So, you can also consume it for prevention of heart diseases.
8. Helps in Weight Loss
As we have already discussed that biotin accelerates the metabolism rate of your body, so it can provide significant support to your weight loss program too.
With the help of biotin, your body can break down food at a faster pace and increase your metabolism. But this doesn’t signify that you should only depend on biotin supplements in your weight loss program.
Without proper workout and a healthy diet, biotin will not help with weight loss on its own. You can opt for biotin or vitamin-H rich food to support your weight loss.
9. Improve the Health of Skin
A deficiency of biotin can result in a variety of skin troubles like rashes, psoriasis, acne, dermatitis and itchiness.
Vitamin B’s are always considered good for the skin’s health. This vitamin also has an effect on hormone function and somehow affects skin’s health.
The depletion of biotin levels can in twist play a significant role in the health of the skin. In case your skin is not nourished from the inside out, toxics will generate all around the nervous system and clear it on the surface of the skin.
This vitamin can give you a glowing and wrinkle free skin that can augment your beauty.
10. Stress buster
Vitamin H can keep you cool and calm as it contains stress bursting properties. So whenever you feel like stress is overlapping in your life, start consuming natural supplements that are rich in vitamin H.
This food will help you in dealing with your bad mood swings. Deficiency of vitamin H can result in stress.
In this challenging routine life, you can fight with everyday challenges only if you can remove the stress out of your life. Your life will be easier and simpler after consuming vitamin H as the stress buster of your life.
11. Tissue Maintenance
Vitamin H aids in the development and protection of muscle tissues. This tissue is also found important in repairing of tissues in case of any damage.
This vitamin also takes care of the proper performance of nervous system tissues, as well as the good growth of bone marrow. The litany of the benefits of vitamin B 7 is too big, and tissue maintenance is a vital part of it.
One vitamin and many advantages, but it is recommended that you should obtain this vitamin from natural resources.
12. Synthesis of Components
Biotin is regarded as a synthesizer for several of vital components, which craft unique role in the maintenance of optimal health for your body.
You can include it in your diet and synthesis components of your body. This vitamin is great for overall body health.
It is really very useful for synthesizing components, so it is important that you should consume in your daily life and avoid biotin deficiency in your body.
13. General Health Benefits
Just like other health B complex vitamins, this vitamin also has oodles of health benefits.
You can consume this and avoid diseases like alopecia, vaginal candidiasis, seborrhea dermatitis, Rett syndrome and Parkinson’s disease.
You can obtain this vitamin from many natural foods and supplements are also available in the market, but you should go for natural sources.
How much biotin should you take?
To obtain benefits, it is essential that your body should contain an adequate amount of biotin. A deficiency of biotin is dangerous and so the over consumption of this vitamin. Medical experts recommend that biotin content in the body should be different according to age.
Adult from the age group of 19 years and above 19 years should consume 30 mcg per day. A teen age group of 14 years to 18 years (both male and female) can include 25 mcg of B complex vitamin per day. For 9 years to 13 years age group, biotin consumption should be 20 mcg per day. Kids from 4 years to 8 years old can intake 12 mcg of vitamin H per day.
While 1 year to 3-year-old children should be given 8 mcg of biotin per day, for their proper growth. Biotin is safe for newborn babies and infants that are why medical experts recommend 5 micrograms of biotin per day for newborn and 6 mcg for babies of 7 to 12 months old.
In order to supply an adequate amount of biotin to the baby, women have to include biotin in their diet plan. A pregnant woman 30 mcg of biotin per day and a woman who breastfeeds should include 35 mcg of biotin per day.
This will supply the right amount of essential vitamins to babies. Despite these facts and figures are matters to risk, so it is recommended that before including vitamin H in your diet program, you should consult with your doctor. Maybe your body need less amount of biotin or your lack body, and you, need more to compensate it.
After conducting a series of tests on your body, a train medical practitioner can better suggest you what quantity of biotin is right for your body.
Natural Source Of Biotin
Yes! It is possible to obtain biotin from natural sources. You need not depend on tablets and supplements to get an adequate amount. There are several fruits, vegetables, nuts, and grains, which are an excellent source of natural biotin.
It is a good idea to grab biotin from natural food because many times it may happen that unnatural biotin may create some health troubles. The risk of adverse effects will be very less if you consume it from natural food. You will be beguiled by the impact of natural food as biotin present in fruits and nuts are nonetheless in providing health benefits.
Now it is the right time to become aware of natural sources of biotin. Just take a sneak peek over below-mentioned litany of biotin rich food:
Seafood is an amazing source of vitamin H. Fishes contain a fair amount of biotin and when you eat it, seafood is indulgent to transfer its biotin to you.
Saltwater fish like salmon and sardines can be great food if you want to grasp b-complex vitamin from them. Most striking things about seafood is that they contain low in fat and are treasures of proteins.
So you will get a large amount of biotin without any harmful fat. It is a totally win-win deal to include seafood in your diet as you will get other astonishing benefits from them as well.
It is an absolute truth that meat contains 27 micro milligrams of biotin. You can obtain a direct supply of biotins from meat.
Meat gives evince that you will get a quick supply of b-complex vitamin from it. In case you are in need of instant biotin then it is recommended that you should think about consuming liver. The liver is the part which is a treasure of biotins.
You can obtain a significant amount of biotins from red meat, beef, pork and turkey. Well, it is an advantageous to deal to get biotin from meat because meat tastes really very good, no matter in which form and for which reason you are eating it.
3. Whole Wheat Bread
Whole Wheat Bread is an excellent source of biotin. Whole grain bread are always considered as ideal breakfast stuff because it emits oodles of nutrients which are really very beneficial for health. One slice of whole grain bread contains 1to 6 mg.
This vitamin in available in the bran of the wheat and thus the white bread contains less amount of biotin as compared to whole wheat bread. In addition, yeast present in the food, mainly brewer’s yeast is also a significant source of biotin.
You can eat whole wheat bread with butter, cheese as well as fruit; you will get its vitamins for sure.
The egg’s yolk is an excellent source of biotin and it is ready to servile this essential vitamin. Whether you eat boiled egg, fried egg, or egg curry, you will definitely get B-complex vitamins from eggs.
Though, an excess of the white part of the egg can actually be a means for the deficiency of a biotin as eggs contain some elements that amalgamate biotin with a protein called avidin.
This reduces the capability to equally distribute the nutrient in eggs. So, in order to get adequate amounts of biotin from the egg, it is recommended that you should eat eggs in an appropriate amount.
5. Dairy products
Along with calcium, dairy products have lots more to offer you. With this food you can, obtain a surplus of biotin.
You can get biotin from the cow as well as from goat’s milk. In order to receive benefits from dairy products, you need not rely only on milk. You can get enough amount of vitamin H from cheese, yogurt, buttermilk and cottage cheese etc.
Dairy products are a treasure of nutrients and most interesting thing about milk products is they are readily available and are less expensive too.
6. Swiss chard
People who say that plants can’t be a source of vitamins, for them Swiss chard is the ultimate answer.
Swiss chard is a green vegetable which contains the surplus amount of vitamin H. This plant is considered as one of the best producers. You can obtain direct vitamin from it.
This green veggie contains antioxidant property and other minerals also. Most interesting facts about Swiss chard is that you can eat it raw also. It tastes good.
So you can eat as a salad or make it as part of salads along with other vegetables. Swiss chard can be a great choice for vegetarians who need B-complex vitamin supply on urgent basis.
Peanuts are a snotty source of nutrient and biotin is one of them. Health benefits of peanuts are countless. Peanut strives to provide you a surplus quantity of biotin.
You are free to consume peanuts in any form. Eat it raw, in a burger, chocolates, shakes, bars etc. You will surely get an exuberant quantity of vitamin H and other nutrients from it.
This food also tastes good so, now you can’t make any excuse for not consuming this health-rich food. Taste plus health! What an amazing combination.
Soybeans can give you an abundant amount of B-complex vitamin. This food can embody essential vitamin in your diet. It is said that 10 grams of soybean serving can give you 60 mg of biotin.
According to health experts, soybean is a stellar supplement to obtain biotin. In fact, soya bean is a confederation of nutrition. You can consume this healthy food article in any form, you can grasp its benefits anyhow.
Since the soybean is a vegetarian food section, so it is the best source for vegetarian folks. But in order to consume vitamin H from soya bean, you have to cook it, since it isn’t apt to for eating raw.
After peanuts, almond is another nut in the list. Although almond is an expensive option, it is a perceptible source of vitamin H.
Whenever you eat almond (in any form and for any purpose) you would automatically obtain a surplus quantity of biotin from them. It is extremely good for overall body health.
The adroitly flavored and multipurpose almonds are available all around the year to obtain nutrition. You can eat it raw or add them to savory dishes. You will get their benefits.
Walnuts are no further then almond in terms of health advantages. This tough nut also has a vigorous quantity of biotin. You can obtain these essential nutrients right after consuming it.
Just like other nuts, walnuts are also available all around the year. You can eat one or two walnuts every day to get a continuous supply of vitamins and proteins because biotin is not a single nutrient which walnut has to offer you.
It contains many more nutrients which can give oodles of benefits. You can eat this nut anywhere and anytime. So, what are you waiting for? Have one walnut now!
Vegetables have versatile advantages. If you include healthy vegetables in your routine diet, you will automatically get enough amount of B-complex vitamin.
You need not rely on any other external supplement if you like veggies. Vegetables particularly onions, cauliflower, cucumbers, and cabbage are a rich source.
You can eat these veggies in your lunch, breakfast or dinner. The most advantageous thing about obtaining H vitamin from vegetables is that you will consume it as a meal, not medicine.
You can cook them or eat raw, and you can even use any of them alternatively. So, enjoy health benefits of your favorite vegetables.
12. Sweet Potatoes
Sweet Potatoes are healthy and they contain biotin too. Sweet potatoes are regarded as healthiest which consist of beta-carotene.
Along with biotin, this food can give you vitamin A, vitamin C, copper, manganese, potassium, fiber, phosphorous and another form of vitamin B which are vitamin B1, vitamin B2, vitamin B3 and vitamin B6.
This root food tastes good and you can cook them in many styles. It can be eaten raw or main course or snacks or sweet dish, choice the is totally yours. This food is good for heart and skin.
13. Berries and Fruits
Berries and Fruits are tasty, healthy and expensive means of obtaining biotin.
You can grasp plethora of health benefits from fruits. Health care experts recommend organic fruits. Organic fruits don’t contain harmful pesticides which can cause an adverse effect on your health.
What risks are associated with biotin?
Biotins are regarded as safe for most people on earth if they take it appropriately by mouth. Biotin is well bearable when used according to recommended dosages.
It is perhaps safe even when injected into the muscles and used appropriately. But still, there are several risks associated with the use of biotin.
It has never been reported about of toxicity biotin from other foods in human or animal. Some studies claim that if biotin if the amount of biotin is exceeded in the body up to certain limit, it can be toxic. Although there is no proof of this claim, still precaution is better than cure.
Side Effects Of Biotin
Having plenty of biotin in your body can increase the risk of the budding acne on the chin and jaw line areas of your face.
The reason of this occurrence is still not known, but it is found in researches that the acne lightens after few weeks you discontinue the consumption of biotin supplements.
You may require testing with different quantity till you find the suitable amount that works best on your skin. But if you are beauty conscious avoid an excess of biotin.
Well, allergic reactions aren’t common with healthy vitamin like vitamin H. Still some people observe some allergic reactions.
Biotin allergy can result in nausea, in an itchy rash, chest pain, swelling of the throat and face and much more.
In case you face any of this allergic reaction with vitamin H, it is suggested that you should consult with a doctor immediately.
Yes! High dosage of biotin can result in miscarriage. This is probably the most dangerous risk associated with the biotin.
Although consuming right quantity of biotin is recommended during pregnancy, if this quantity accedes from the adequate amount it can result in miscarriage. The reason behind this is still not clear, neither any test proves it.
It is necessary to caution during pregnancy before consuming any vitamin H rich food. It isn’t good to take any risk during pregnancy, so you should take care of it.
Many nutrition experts also comment that overdose of biotin is also unsafe for breast feeding. Why? It isn’t clear yet, but they recommend not exceeding its dosage during breast feeding.
Interaction of biotin with food and another drug might be dangerous for your body.
It may weaken the effect of cholesterol drugs. Also, some other drugs can manipulate biotin levels too. On one side biotin is supportive in regulating your metabolism and sugar levels in blood and at the flip side it can have a different impact on the complete blood glucose level in your body.
In case you are taking other drugs for the treatment of diabetes, blood pressure, etc., it is .better if you consult your doctor before consuming biotin.
These are few side effects that can result due to an overdose; also, deficiency isn’t good for health. To counterbalance your biotin level, you should intake small quantity of natural source.
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