Biotin: Sources, Uses

What is biotin?

Also known by name of  vitamin H , biotin is one of the B complex vitamins that is involved in a wide range of metabolic processes, both in humans and in other organisms primarily related to utilization of fats , carbohydrates , and proteins.

All of us get the biotin they need from a balanced diet but their has been claims that getting more biotin can regulate your blood sugar level, promote healthy hair and nail growth, and help pregnant moms have healthier babies.How much biotin is enough, where can you can get it from, and what can it do for you?

Recommended daily need

 A good range lies in between 30-100 micrograms (mcg) per day of biotin is often recommended for adults and adolescents.

Because it is a water-soluble B vitamin the excess will be drained out by your body in form of urine.Some people can handle biotin supplements but some report mild side effects like nausea and digestive issues.

However there are no known toxicity symptoms of eating more biotin than needed by body. 

Supplements and diabetes

Some research including this animal study, that people with type 2 diabetes may benefit from taking biotin supplements to help regulate blood sugar levels. Research so far has not been proved right till now.

According to other study performed on animals , biotin may help kidney damage in people with insulin-dependent type 1 diabetes .

Again more research is needed to prove it safe.

Healthy hair , skin and nails ?

Biotin deficiencies are seen rare but people who have low levels of biotin may show symptoms like 

1. Hair loss/thin hair 

2. Scaly red rash around eyes, nose, mouth, and genital area

3. Numbness, hallucination

4. Dry or scaly skin

5. Insomnia

6. Lack of appetite 

7. Fatigue 

Some doctors and supplement companies say to overcome it by increasing the intake.

Fetal development 

Although rare pregnant women become deficient of biotin. However it is recommended to take a vitamin that contains both folic and biotin during pregnancy.

High doses of biotin in pregnancy can effect both the baby and the mother, so additional supplement of it is not recommended in this case.

Natural sources of biotin

. egg yolk 

. nut butter

. nuts like almonds, peanuts, walnuts,pecans 

. bananas

. whole grains and cereals

. soyabeans and other legumes 

. sweet potato

. salmon

. all meats 

. avacadoes

. spinach

. broccoli

Processed foods or canned foods render the biotin level .

It is always recommended to get nutrients from natural sources. If you are not getting enough of it then a supplement will be recommended by your doctor and before buying it research your brand 

BY- Asad Alam

 

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