Mumbai: Biotin, also called vitamin B7, plays a crucial role in supporting your nervous system, liver, eyes, hair, and skin. It is a water-soluble vitamin, meaning your body cannot store it like fat-soluble vitamins and must replenish it daily.
Biotin supplements are optional as most individuals with their daily intake of a well-rounded diet can provide an adequate amount of biotin.
Biotin uses and benefits: Biotin for hair growth
Many individuals use biotin to promote longer, healthier hair. Research indicates that biotin supplements may be beneficial for those with biotin deficiency or certain medical conditions affecting hair growth, such as alopecia.
Diet plays a crucial role in the health of hair and skin. Foods like eggs, Brazil nuts, and fatty fish are beneficial for promoting healthy hair. Biotin deficiency can lead to hair loss, highlighting its importance in maintaining healthy hair. However, there is limited research linking biotin to hair health in individuals who do not have biotin deficiencies.
Biotin for nails
Brittle nails are fragile and prone to splitting or cracking. A biotin deficiency can contribute to brittle nails. For individuals with this deficiency, taking supplements containing biotin and dietary adjustments may strengthen their nails.
Biotin for skincare
Studies have explored biotin’s impact on various skin conditions. A biotin deficiency has been linked to dermatitis, acne scarring, and other skin issues, but further research is needed to understand how biotin levels influence skin health.
Some believe that biotin might aid in improving conditions like psoriasis. Biotin’s potential influence on skin health may relate to its involvement in fat metabolism, which is crucial for healthy skin maintenance and may be impaired in individuals with low biotin levels.
How to take biotin
Biotin tablets
Biotin is available as a multivitamin, B-vitamin complex, or individual supplement, typically in 10-microgram, 50-microgram, and 100-microgram doses.
Biotin dosage
The recommended daily biotin intake varies by age and gender. According to the FDA, adults need 30 micrograms per day, while nursing mothers require 35 micrograms daily. If you suspect you are not getting enough biotin from your diet, consult your doctor about taking a daily supplement.
Biotin rich foods
Beef liver: 3 ounces of cooked liver provides 30.8 micrograms, fulfilling 100% of your daily value.
Eggs: One cooked egg, especially the yolk, contains 10 micrograms of biotin.
Milk: One cup of 2% milk has 0.3 micrograms of biotin, plus it is rich in protein, calcium, phosphorus, potassium, and vitamin D.
Bananas: Half a cup of banana offers 0.2 micrograms of biotin, along with vitamin B6, vitamin C, manganese, potassium, and magnesium.
Nuts and seeds: The biotin content varies. For example, a quarter-cup of roasted almonds has 1.5 micrograms, six walnut halves have 9.5 micrograms, and a quarter-cup of roasted sunflower seeds contains 2.6 micrograms.
Salmon: A 3-ounce portion of cooked salmon provides 5 micrograms of biotin, about 17% of the daily value.
Sweet potatoes: Half a cup contains 2.4 micrograms of biotin, about 8% of the daily value.
Mushrooms: A 100-gram serving of portabella mushrooms (a little more than 1 cup) contains 11.1 micrograms of biotin.
Legumes: are a good source of biotin as well as protein, fibre, and other vitamins and minerals.
Avocados: They are rich in healthy fats and biotin.
Biotin shampoo, gummies, oil
Shampoos containing biotin are thought to enhance scalp circulation, boost hair density, and strengthen hair follicles. They can contribute to hair feeling nourished and appearing thicker. Biotin-infused shampoos are beneficial for individuals with thin hair, as they can help increase thickness and fullness.
Applying biotin oil to the scalp can help hydrate and soothe dry, irritated scalp conditions, reducing flaking and keeping hair soft and moisturised. This moisture retention can not only prevent hair loss and external damage but may also address the underlying cause of dandruff.
Biotin gummies may support hair health by reducing hair loss and preventing thinning, while also promoting shiny, strong hair. Additionally, they may enhance skin smoothness and softness from within, and strengthen brittle nails.
Biotin side effects: What you need to know
Disclaimer: The information provided in this home remedies story is for general informational purposes only. These remedies are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. The use of home remedies should be done with caution and individual considerations, taking into account personal health conditions and potential allergies. The author and publisher are not responsible for any adverse effects or consequences resulting from the use of the information presented herein.
Biotin, also known as vitamin B7, plays a crucial role in promoting hair growth and enhancing skin radiance. This article explores the benefits of biotin, foods rich in this essential vitamin, available supplements, and potential side effects. Incorporate biotin into your daily routine to achieve healthier hair and skin. Beauty Lifestyle News -Fashion Trends, Beauty Tips, Celebrity Party News, Relationship advice, Travel and Food Tips
