Biotin are known as a B-complex vitamin. It is referred as B7 or Vitamin H.

It is important vitamin required by the body for many purposes. It helps in the development of healthy hair, nail and skin.

It is necessary to boost metabolism that promotes weight loss.  It helps in synthesizing fats, sugar, and carbohydrate.

Biotin deficiency is not common, but the nutrient deficient food is the major cause of the deficiency. So it is important to eat nutrient rich food. As it is required in the small quantity, you might not fear of biotin deficiency.

Biotin Health Benefits

1. Nail and Hair Growth

Biotin is necessary for the growth of hair. It is found that deficiency of biotin can lead to brittle nail and weak hair.

Biotin supplement is used in many hair growth products to strengthen it.

If you are suffering from hair loss, then you can try as it nourishes the weakened hair. So strength and growth ratio of hair will increase.

2. Skin Health

Biotins are also required for healthy skin.

Deficiency of biotins can lead to skin diseases like acne, dry skin, rashes and itchy skin. It is needed for proper functioning of enzyme acetyl Co-A carboxylase. This enzyme is required for proper development of the skin.

But due to its deficiency enzyme is not produced in required quantity that leads to skin problem. So it becomes necessary to take care of biotin dosage.

But it is not always the problem as its deficiency is not common. A healthy diet provides required vitamin.

3. Lower Cholesterol

High cholesterol is leading factor of many diseases.

But eating nutrient rich foods lowers this cholesterol, protecting from high blood pressure, heart attack, etc.

Biotins are among those nutrients that highly effective to reduce cholesterol.

In research, it was found that biotin inhibits absorption of excess fat. Thus, it maintains the cholesterol level in blood.

Biotin is effective to lower bad cholesterol in the blood that protect from many cardiovascular diseases.

4. Increase Energy Level

Biotin is also effective to increase energy level.  It is used in the synthesis of fat and carbohydrate. It break-down these nutrients in the usable energy form. So it effectively increases energy level.

5. Nervous System

It also nourishes the nervous system.

6. Regulate Blood Sugar

It is also useful for maintaining blood sugar level. According to Research, Biotin deficiency can lead to impaired glucose tolerance and decrease in utilization. (1)

Biotin is used to synthesize fat and simple sugar stored in the liver. This process increases energy level and helps to regulate blood sugar.

7. Promote Weight Loss

Biotins plays an important role the synthesis of carbohydrate. It is found that eating biotin can boost metabolism.

With an increase in metabolism, the body burns more calorie. With the increase in metabolism, the body burns more calorie weight loss is achieved.

Side-effect: There is no side effect still found.

Dosage

Dosage is not fixed (1).

• 0-6 months: 5 micrograms
• 6-12 months: 6 micrograms
• 1-3 years: 8 micrograms
• 4-8 years: 12 micrograms
• Teenager: 20 micrograms
• Adult: 25 micrograms
• Pregnant females of any age: 30 micrograms
• Lactating females of any age: 35 micrograms

Concluding

As we know that vitamins are required for proper functioning of the body.

And listed health benefits are enough to say that how important is biotin for us. But due to nutrient deficient diet deficiency occurs. Each food is a good source of vitamin and minerals.

To prevent deficiency of any nutrient eat healthy food. To stay healthy and avoid deficiency eat vegetables, cereals, chicken, egg, etc. These nutrient rich foods protect from deficiency.