Vitamins are micronutrients that are essential for the growth and well-being of the human body. Biotin is one of the B-complex vitamins and is therefore also an important part of the diet. It is also known as vitamin H. There are numerous sources of biotin such as egg yolks, liver, soybeans, mushrooms, whole grains, and bananas. For long and healthy lives, it is recommended that adults consume 30-100 micrograms of biotin daily.
Biotin helps with many important functions in the body – some of which are listed below.
1. Stimulates your metabolism
Biotin plays a vital role in metabolizing carbohydrates and fats, which make up the largest part of our diet on a daily basis. When acting on carbohydrates, fats and proteins, it acts as a coenzyme and breaks these substances down into smaller components. The process of enzymatic degradation can be improved with chromium picolinate.
Some people also argue that biotin helps with weight loss. The argument for this arises from the fact that the metabolism is already increased at rest. Therefore, foods are broken down faster if biotin is consumed at the same time. Biotin alone does not work as a weight loss pill.
2. Strengthens nails and hair
Little information is available on how biotin strengthens nails and hair, but studies suggest that it is directly related to keratin. Keratin is a protein found in hair, skin, and nails. Biotin helps keratin maintain its structure, which makes your hair strong. There is ample evidence that a lack of biotin can lead to hair loss and flaky skin. Hair-related companies around the world are actively including biotin in their formulas, but it is better to consume biotin naturally than artificially.
For more promising results, combine the protein source and biotin. Protein is responsible for the production of keratin, which primarily strengthens hair and nails.
Fragile nails are every woman's worst nightmare. Fortunately, biotin can help thicken cuticles and prevent breakage. Research has shown that women who previously had brittle nails became less brittle after taking biotin.
3. Makes your skin fresh and healthy
B vitamins are directly related to regulating the nervous system and maintaining hormonal balance. If you have low levels of biotin in your body, it can certainly affect the health of your skin. Toxins throughout the nervous system can reach the skin and manifest in rashes, acne, dermatitis, and itching. Try to keep your biotin level within the range to give your skin a nice and soft glow!
The metabolism of fats by biotin also makes a decisive contribution to keeping the skin healthy and keeps it free of grease.
4. Lowers the cholesterol level
High levels of bad cholesterol (LDL) in your blood can lead to the formation of atheromatous plaque, which ultimately leads to cardiovascular disease and stroke. Biotin has been shown to lower the levels of bad cholesterol in your blood, reducing your risk of developing serious illness. Biotin also helps raise the good cholesterol, HDL.
5. Regulates blood sugar
Changes in the level of sugar in your blood can have serious consequences, such as: B. Diabetes mellitus. Fortunately, biotin has been shown to be helpful in preventing and fighting diabetes. Diabetes results from improper use of glucose or increased insulin resistance. Studies show that a deficiency in biotin can lead to decreased glucose utilization and impaired glucose tolerance. Including biotin in your diet can help your body maintain normal glucose levels and use them properly.
The role of biotin in pregnancy
Like many other nutrients, biotin is essential for pregnant or breastfeeding mothers. It is common for biotin levels to be decreased during pregnancy because vitamins are broken down more quickly in a pregnant woman. A slight deficiency does not pose a threat to mother or child, but a severe deficiency can affect the health of pregnant women. It is therefore important to consume a sufficient amount of biotin either through food or through dietary supplements.
Does biotin help against multiple sclerosis?
Multiple sclerosis is an autoimmune disease, which means that our body cells attack the immune system. It typically affects the protective covering of the brain and spinal cord and results in lifelong disability. Biotin has been shown to be effective in the treatment of MS because patients respond easily to daily doses of 300 mg of biotin. Biotin also produces the protective covering called myelin.
Is Ingesting Too Much Biotin Good For Your Health?
As mentioned earlier, the recommended daily dose for biotin is 30 micrograms. Exceeding the normal biotin range from using too much biotin or using nutritional supplements can affect your health. Make sure you check with your health specialist before starting any supplements. High biotin levels can also appear false positive in thyroid tests.
People with biotinidase deficiency
Biotinidase is an enzyme that recycles biotin. A deficiency in this enzyme makes it impossible for biotin to be released and used by the body, which leads to a deficiency of biotin despite normal consumption. This can lead to a variety of metabolic and neurological problems and immediate treatment is needed. Even small amounts of alcohol over a longer period of time can lead to a reduced absorption of biotin.