Biotin, commonly referred to as vitamin H, is one of the B complex vitamins that aids in the body’s ability to turn food into energy. B vitamins, particularly biotin, support the health of your liver, neurological system, skin, hair, and eyes. Because it is critical for the development of the embryo, biotin is also an essential nutrient throughout pregnancy.
Most people obtain the recommended amounts of biotin from a balanced diet and biotin capsules. However, many people have asserted that consuming biotin can control blood sugar, encourage good hair growth, skin, and nails, and assist expectant mothers in delivering babies with better health. Here are some of the top proven effects of biotin consumption in the human body:
1. Supports Nail Health
Brittle nails are delicate and easily snap or split. Brittle nails are a sign of a biotin deficiency. Taking pills that contain biotin may help those who suffer from deficiency and can have stronger nails over time. A change in diet, good supplements of biotin, lifestyle changes, and some professional nail care products can all assist in enhancing nail health.
2. Boosts Hair Health
Diet can have a significant impact on how healthy your skin and hair are. For instance, eggs, Brazil nuts, and fatty fish are some food options for good hair. Biotin is a common ingredient in hair products that promote healthier and stronger hair.
Hair loss can result from a biotin shortage, proving that the vitamin is vital for maintaining healthy hair. More research is required to be more specific about how biotin can enhance hair growth and texture.
3. Helps in Fetal Development
For women who are expecting or nursing, biotin is imperative. Low levels of biotin are frequent throughout pregnancy, even though symptomatic deficiency in biotin level is quite uncommon. Doctors believe that pregnant women are especially susceptible to this scarcity because the body breaks down vitamins more quickly during pregnancy.
As a result, a pregnant woman may require more biotin than a non-pregnant woman, either via her diet or supplements. Despite this, it is crucial to get medical advice before using any supplements when pregnant or breastfeeding.
4. Helps Reduce or Control Blood Sugar Levels for Diabetic People
High blood sugar levels and decreased insulin action are the hallmarks of type 2 diabetes, a metabolic disorder. A biotin shortage may make it difficult for the body to regulate glucose or blood sugar level.
According to some data, diabetics may have lower blood biotin levels. Supplements with biotin and chromium picolinate may help prevent insulin resistance, according to studies done on animals. Additionally, studies have looked at how biotin supplements impact type 2 diabetics’ blood sugar levels.
Despite contradictory results, several studies have suggested combining the use of biotin with chromium picolinate may help people diagnosed with type 2 diabetes. More effective studies will be necessary to completely comprehend the impact of biotin on diabetes and blood sugar regulation.
5. Improves Skin Texture
Biotin plays a critical role in maintaining healthy skin. While its exact extent is not yet fully comprehended by scientists, deficiency of biotin has been observed to lead to skin issues such as red and scaly rashes.
There is also evidence that biotin may play a role in improving psoriasis. The vitamin’s impact on skin health may be due to its influence on fat metabolism, which is a vital component in maintaining healthy skin, especially in those with low biotin levels.
Ideal biotin dosage
Determining the right amount of biotin can be complicated, as it depends on factors like age, overall health, and specific conditions. Although there is no recommended daily allowance (RDA), experts suggest following adequate intakes (AI) as a reliable guideline. To ensure you get the correct dosage for your individual needs, it is essential to consult with a healthcare professional.
If you’re experiencing biotin deficiency, it is important to talk to your doctor before administering the dosage by yourself. Although biotin deficiency is rare, it can lead to various skin, hair, and nail problems.
Expecting mothers or new moms may require more of this vitamin in their bodies. You can either choose to eat biotin-rich food items like eggs or milk or try biotin supplements daily. Additionally, consider taking ashwagandha capsules to help boost your overall health.
Also read: Understanding Vitamin C Powders: Do They Help Improve Your Immunity?
