Biotin – Source, Benefits & What to look when you purchase Biotin Supplement
What is Biotin?
Biotin is one of the B vitamins, also called vitamin B7 or vitamin H. Your body needs biotin to help convert certain nutrients into energy. It also plays an important role in the health of your hair, skin, and nails. To get the recommended amount of biotin in your diet, eat nutritious foods like eggs, fish, liver, and nuts.
If you aren’t eating enough biotin, you may experience hair loss, a scaly red rash, Brittle Nails & Rash on Skin. However, this isn’t common. In most cases, the biotin you get from healthy foods is enough for you to reap the health benefits it offers.
In this article, you'll discover how to add biotin to your diet & what to look for when purchasing a biotin supplement
Vegetarian Sources of Biotin
- Legumes
- Nuts
- Seeds
- Sweet Potatoes
- Mushrooms
- Bananas
- Broccoli
- Cauliflower
- Yeast
- Avocadoes
Non – Veg Source of Biotin
- Liver
- Egg Yolk
- organ meats, such as liver or kidney
- Salmon
- Pork
Benefits of biotin
1. Act as a Heart Protector
It is known that vitamin B7 protects the heart from potential problems. Researchers have observed that consuming biotin regularly in an adequate quantity stimulates the blood circulation inside the heart and prevents the heart from many common ailments. A diet high in biotin plays a significant role in reducing heart attacks by increasing high-density lipoprotein and reducing low-density lipoprotein.
2. Increase your immune system's strength
Foods high in biotin are needed for the healthy generation of white blood cells, which boost your body's immune system power. The vitamin B7 (biotin) is needed to ensure that your body has proper levels of this important nutrient. Inadequate biotin can lead to impaired functioning of your immune system and a host of related complications.
3. Keeps your skin and nails healthy
To improve skin problems and to strengthen brittle nails, take an over-the-counter supplement of biotin, or vitamin B7. This vitamin helps make fat that nourishes the skin and keeps oil glands working properly.
4. Promotes healthy hair
Biotin aids in the production of keratin, a fibrous protein, which increases the rate at which hair grows. A regular intake of vitamin B7 can support the health of your hair and strengthen it. It also helps prevent hair loss, scalp itchiness, and other health problems that affect the scalp and hair.
5. Strengthens and repairs tissues and muscles
Biotin not only treats various illnesses by removing their causes, but also stimulates the growth of tissues and muscles damaged from illness, thereby restoring their functions. The anti-inflammatory, anti-allergic, and antibacterial properties of biotin help prevent and treat the spread of infections in the body.
Which Ingredient should you look for when you purchase Biotin supplement?
Dose
Biotin is water-soluble and is not stored in the body, so large doses of biotin are not likely to cause side effects. Large doses are not recommended and can cause stomach pain, skin rashes, and kidney problems. Large amounts of biotin may be appropriate for those with diagnosed deficiencies; however, if you are taking biotin for general health, it is always wise to update your healthcare provider with what you are taking and be on the lookout for side effects.
Testing by a third party and certifications
To avoid challenges, research before choosing a product. Choose companies that independently test their products to verify quality and potency. For those with allergies, look for products that are free of the allergen in question. Products with “GMP” and “ISO” certified seals offer improved ingredient integrity.
Check for Added/ Supportive Nutrient
Additional ingredients often come in biotin supplements, including corresponding nutrients like other B vitamins or herbs that are believed to stimulate hair, skin, and nail health. Make sure the ingredients in the product meet your individual needs by checking the ingredients list.