How Biotin is beneficial for your hair, skin, and Health?

Biotin is one of the B Vitamins also known as Vitamin B7. The level of biotin is 5mcg for babies, 30mcg for adults, and approx 35 mcg for breastfeeding mothers. However, biotin deficiency is rare among people. But it’s usually experienced that pregnant women experience it in mild forms.

People who usually eat raw eggs can also experience a deficiency of biotin. It is so because raw egg whites contain the protein avid in, which binds biotin and prevents its absorption. Most importantly, biotin is found in a wide variety of foods such as meat, yeast, egg yolks, cheese, legumes-soy and peanuts, mushrooms, greens, cauliflower, and much more.

What is Biotin?

According to Scientific Research, Biotin is a highly active nutrient that belongs to group B vitamins. B7 as a water-soluble vitamin enters the body through food. But if you face the deficiency, you may need to take dietary supplements. Because biotin supplements also help to promote hair growth, strengthen nails and smoothen skin.

But are there scientific studies that prove the effectiveness of this vitamin?

As Sarah Baker, Certified Holistic Health and Nutrition Trainer write, there have been 2 recent clinical trials in the United States that have shown good results. The experiment involved people with hair loss problems. After several months of taking the biotin dietary supplement, all the volunteers had a marked increase in hair growth.

It is also scientifically proven that biotin takes part in the conversion of fats and carbohydrates into energy, supports the adrenal glands, helps eliminate chronic fatigue, strengthens the nervous system, and also stimulates nail growth and skin cell regeneration. With a deficiency of biotin, most often nails begin to thin and hair falls out, and the skin becomes dry and begins to age faster.

Dietary supplements high in biotin effectively rebalance this nutrient in the body, which also has a beneficial effect on the condition of hair, skin, and nails.

Vitamin B7: A nutrient for health As we already wrote, biotin is not only a beauty vitamin but also a highly active substance that takes part in many vital functions of the body.

What are the beneficial properties of vitamin B7?

Biotin is actively involved in the metabolism of carbohydrates, fats, and proteins, converting them into energy. Enzymes that contain biotin activate reactions in the body to produce fatty acids and break down amino acids.

• Strengthens the nail plate

Biotin is scientifically proven to be effective in strengthening brittle, unhealthy nails. So, in one study, 8 people with brittle nails received 2.5 mg of biotin per day for six months. As a result, nail thickness increased by 25% for all participants. In another study of 35 people with brittle nails, consuming 2.5 mg of biotin per day improved nail health in most of the participants.

• Supports hair health, activates hair growth

Clinical studies confirm that a lack of biotin in the body causes hair loss. But whether biotin improves hair growth in healthy people has yet to be proven.

• Plays an important role during pregnancy:

Research on animals shows that biotin deficiency during pregnancy may lead to birth defects. However, it is necessary to consult your doctor before taking biotin nutrients or biotin supplements during pregnancy.

• Reduces blood glucose levels:

Scientists have found that the concentration of biotin in the blood of people with diabetes is much lower than that of healthy people. Several studies have also shown that biotin supplementation combined with chromium lowers blood glucose levels in patients with type II diabetes.

• Improves skin condition:

People with biotin deficiency often face such skin problems as excessive dryness, the formation of facial wrinkles, the appearance of rashes and redness, flaking.

Vitamin B7 deficiency can also cause seborrheic dermatitis. Effective in the treatment of multiple sclerosis. As shown by a scientific experiment, after taking high doses of biotin, 23 patients with progressive multiple sclerosis improved their health. As you can see, it is not for nothing that biotin is considered one of the most demanded dietary supplements. It supports the health and beauty of hair, nails, and skin, and has a number of health benefits that are important to the entire body. To maintain the balance of biotin, it is important to enrich the diet with foods such as walnuts, almonds, bananas, legumes, eggs, cauliflower. And, of course, you can take quality dietary supplements in courses.

TOP 7 foods high in biotin

If you decide to take vitamin B7 in its natural form, it is a good idea to add the following foods to your daily diet:

Beef liver and meat: 85 g of finished beef liver contains about 30 mcg of a useful trace element, and 85 g of pork chop contains 4 mcg.

Egg yolk: One egg contains approximately 10 mcg of biotin.

Yeast: For example, 7 g of brewer’s yeast contains 1.5–14 μg of vitamin B7. It is no coincidence that homemade hair masks based on yeast are so popular.

Nuts and seeds of valuable crops: Almonds, peanuts, walnuts are the richest in B7, and 50 g of roasted sunflower seeds contain 2.6 mcg. In addition, nuts are a source of other B vitamins and minerals for the body.

Salmon: Besides the fact that salmon is rich in omega acids, 85 g of this fish contains up to 5 mcg of biotin.

Milk, cheese, and dairy products: Cheddar cheese contains 0.4 mcg of this trace element per 30 g, a glass of milk — 0.3 mcg, and 200 g of yogurt — 0.2 mcg.

Avocado: The healthy fruit contains important vitamin E and about 5 mcg of vitamin B7.

Vitamin B7 in food supplements

The Biotin dietary supplement is a unique combination of natural ingredients — benefits for women, beauty, and energy from within. Why take this vitamin and mineral complex?

• controls metabolic processes in skin cells and preserves its youth;

• gives hair strength and shine;
• makes hair thicker, prevents excessive hair loss;
• improves skin tone, elasticity, and color;

gives energy to the entire body.

Conclusion:

Biotin supplement is beneficial for our hair skin as well as for overall health. However, biotin deficiency is rare in people who eat biotin-rich food. In case of deficiency, people can also take biotin dietary supplements after consulting with their health specialist.

Resource Link: https://vitaminsworld.medium.com/how-biotin-is-beneficial-for-your-hair-skin-and-health-9f217781fc4f