Biotin: Benefits, sources, and side effects
Biotin is a water-soluble B-complex vitamin that breaks down food to energy and helps maintain shiny and smooth tresses. The word "Biotin" originated from the Greek word " Biotos", which means life. Therefore, Biotin is an essential nutrient in a pregnancy diet for embryonic growth. It is recommended to take at least 30-100 mcg of Biotin everyday. Even if you take extra Biotin, it will pass through urine, so there are no significant side effects. Sometimes, if you can't incorporate Biotin-enriched food into your diet, you can also take Biotin capsules and supplements. But make sure that it has no side effects on your health.
Regulates diabetes level:
Biotin helps manage the significant symptoms of diabetes by regulating the blood sugar level. Also, Biotin benefits the neurological functions that prevent neuropathy (damage to nerves due to diabetes).
Boosts hair health:
Hairfall and thinning issues have recently increased due to pollution and lifestyle changes. Biotin, also known as Vitamin B7, increases the keratin production in your scalp, leading to follicle growth. As a result, hair is the crowning glory of every woman. Biotin is an essential nutrient to revive hair growth and nourish your scalp. In addition, Biotin is a great weapon to eliminate dry hair, dandruff, and frizzy split ends.
Biotin helps improve nail health and strength and makes them go faster. According to some studies, 2.5 mg of Biotin daily for 6 months stimulates your nail growth by 25%.
Maintains metabolism level:
People with lower metabolism levels can increase Biotin intake because this nutrient increases and regulates your metabolism rate. In addition, Biotin breaks down the food into fat, protein, and carbohydrate and produces adequate body energy.
Prevents heart-related issues:
Along with hydrating skin and scalp, Biotin also improves your heart health. Unfortunately, we have seen a spike in heart attacks in the last couple of years, especially in middle-aged men. This can happen due to an indisciplined lifestyle, eating habits, or taking too many steroids. Regular consumption of adequate Biotin stimulates the blood flow in your arteries and prevents it from common problems like a heart attack. In addition, Biotin helps increase high-density lipoprotein and decrease low-density lipoprotein.
Boosts immune system:
Biotin-enriched food and supplements are a natural immunity booster. It regulates the production of white blood cells, which helps us fight disease and infection. Especially in post-covid times, a strong immune system is a key to being healthy and fit.
Promotes brain health:
Biotin sources also help boost the effective function of the brain and nervous system. Biotin helps form the myelin sheath in the brain. Myelin sheath is a fatty substance that protects the nerves from various risks.
Helps in pregnancy and breastfeeding:
Vitamin B7 plays an integral role in prenatal care and breastfeeding. Regular consumption of Biotin improves the fetus's growth and increases milk production for lactating mothers.
Biotin helps combat inflammation and reduces the severity of allergic disorders. In addition, Biotin contains anti-inflammatory properties that help reduce symptoms of allergic disease. Biotin targets the root cause and prevents the reoccurrence of allergies.
Biotin enriched food options:
Egg yolks are packed with protein, phosphorus, iron, and vitamin B complex. Ensure to boil or cook the egg properly to avoid Salmonella poisoning. If you are an egg white person, try to control the portion because egg whites consist of avidin, which can interfere with biotin absorption if eaten raw. A whole cooked egg provides 10 mcg of Biotin.
Peas, beans, nuts, soybeans, and lentils are rich in fibre, protein, Biotin, and various micronutrients. It is easy to infuse into your daily diet; lentils and rice (dal-chawal) are one of the staple and comfort meals in every Indian household. 28 grams of roasted peanuts consist of 5 mcg Biotin.
Organ meats are one of the richest sources of Biotin. Most of the Biotin is stored in your liver; therefore, chicken and beef liver are a great source of Biotin. For example, 75 gms of cooked beef liver consists of 31 mcg of Biotin, whereas cooked chicken liver provides a higher amount of 138mcg of Biotin.
A healthy substitute for regular potatoes and a natural Biotin source. Sweet potatoes are packed with beneficial nutrients like antioxidants, minerals, fibres, and vitamins. Peel, boil, mash, or include them in your regular curries; it will fulfil the healthy and tasty food criteria. 125 gms of cooked sweet potatoes consists of 2.4 mcg Biotin.
One of the most popular fruits worldwide, bananas are famous for their high potassium level. But, one of the lesser-known facts about Banana is that it also provides an adequate level of Biotin to the body. Also, it provides fibre, carbs, and copper; in short, it's a total steal deal for fitness freaks.
Along with food sources, you can also include some plant-based biotin tablets that cause no side effects on your skin, for example, Healthvit's natural Biotin capsules. It consists of no harmful parabens or chemicals.
Biotin is a water-soluble vitamin, so even if you exceed the level a bit, it will pass through the urine. So, try to manage the quotient; otherwise, it may cause some issues like:
- Disrupted sleep cycle
- Skin rashes
- Kidney problems
Before taking the supplement, consult your physician.