Biotin is part of the family of the B-vitamin. It helps your body convert food into energy. It is essential for the beauty of your hair, skin, and nails. It is also essential during pregnancy and breastfeeding. There is no official daily recommended intake for biotin. But it is recommended that adults take 30mcg, 5mcg for infants and 35mcg for breastfeeding women. During pregnancy, the level might be slightly higher. You can take biotin as a food supplement also, and any excess will not cause health issues as any excess of this water-soluble vitamin is excreted through urine. You get biotin from various source of food like meat and liver, egg yolk, avocado, nuts and seeds, dairy products, salmon, yeast, sweet potato, cauliflower and more.
You will want to take biotin if you lack the benefits related to beauty – hair, skin, and nails. But biotin deficiency is quite uncommon. So, let’s take a look at those benefits.
Biotin in the production of energy & essential fatty acids
Biotin plays a role in Gluconeogenesis which enables glucose production from sources other than amino acids. Glucose provides all the cells and organs in your body with energy. Biotin further assists in biological reactions essential for the production of Omega-3 fatty acids which store energy, insulate us and protect our organs.
Biotin for brittle nails
Some people have brittle nails that easily split or crack. This condition is estimated to affect about 20% of the world’s population. Biotin improves nail thickness and prevents splitting. Nails grow quicker and longer. This is good news for people who care for the beauty of their nails.
Biotin for beautiful hair
Biotin increases hair growth. You get healthier and stronger hair. There is little evidence to support this but there are some quite interesting and positive reviews from people who took a biotin supplement on this website. So, it seems that people with an actual biotin deficiency are getting significant benefit from supplementing.
Biotin for healthy skin
Biotin deficiency may cause red and scaly skin rashes. That deficiency can also cause a skin disorder called seborrheic dermatitis. But, there is no evidence that biotin has benefits for the skin of people who are not deficient. Biotin’s role in skin health for healthy people is still not well understood till date.
Biotin during pregnancy and breastfeeding
There is an increasing requirement of this vitamin during this important life stage of a woman. Some woman experience hair fall, brittle nails, and low energy levels. There is a mild deficiency during that period, but it isn’t severe enough to cause critical health state. Nevertheless, always consult your doctor if you suspect you need a biotin supplement.
I will end by saying that Biotin is available in most of the food that you eat. It should not be something to worry about unless you have a severe deficiency which is something quite rare. But for the beauty benefits mentioned above, you can always give it a go and see how it works for you.
Don’t forget to share your experience in the comment section below.