You probably already know the effect of Biotin on hair. However, it does not stop there, Biotin also has many health benefits, especially for the health of women. Biotin helps us have beautiful skin, healthy intestinal tract, and balance blood sugar. Biotin is also important during pregnancy and breastfeeding. It can be said that Biotin is a key to help you find a comprehensive beauty both outside and inside.
1. What is Biotin?
✅ Biotin is a type of B vitamin, also known as vitamin B7. Biotin is an important part of healthy metabolism and produces important enzymes. Biotin is often used to strengthen hair and nails. According to Dr. Sherry Ross, an expert in Obstetrics and Gynecology, working at Providence Saint John Medical Center in Santa Monica, California: “Many systems benefit from Biotin including skin, nerves, Gastrointestinal tract, metabolism, and cells. Biotin is necessary for the formation of fatty acids and glucose, which is used as energy in our bodies.
✅ When deficient in Biotin, we will easily encounter conditions such as Fatigue, easily broken hair, digestive problems, dry skin. In addition, Biotin also plays a role in transforming the food we supplement daily into nutrients. When Biotin deficiency, the metabolism of nutrients will not work properly. Food enters the body easily stored under the fat, which directly affects weight and health. Causes of Biotin deficiency:
- Drinking too many alcoholic beverages (Alcohol). Because alcohol will inhibit the body’s absorption of Biotin.
- You are pregnant.
- Smoking. Tobacco consumes large amounts of Biotin in the body.
- Eat raw egg whites. Egg whites contain lots of protein, Avidin impedes Biotin absorption.
2. Top biotin health benefits
2.1 Biotin health benefits: Metabolism of nutrients
✅ Biotin is essential for energy production, some enzymes require biotin to function properly. These enzymes are involved in the metabolism of carbohydrates (carbs), fats, and proteins, and they are also an important first step in the metabolism of these nutrients. Biotin plays a role in :
- Regenerating glucose: this metabolic pathway allows the production of glucose from sources other than carbs, such as amino acids. Vitamin B7 also improves metabolism and glucose utilization, which is extremely beneficial for the treatment of type 2 diabetes – a very common disease in society today. Biotin reduces the activity of enzymes that stimulate the production of glucose in the liver, so less sugar is released into the blood. Moreover, Biotin is beneficial for blood sugar because it facilitates the action of insulin, the hormone that plays a key role in bringing blood sugar levels back to equilibrium. Insulin works better to help lower the risk of high blood sugar – a cause that can lead to prediabetes, type 2 diabetes, weight gain, and metabolic disorders. In particular, Vitamin B7 combined with chromium has been shown to help lower blood sugar in people with diabetes.
- Fatty acid synthesis: Biotin supports enzymes that activate reactions, necessary for the production of fatty acids.
✅ If there is not enough vitamin B7 in the body, the symptoms of a sluggish metabolism may appear such as low energy levels, fatigue, weight gain, digestive problems, possible development of diabetes, taste changes, bad moods, and more.
2.2 Biotin health benefits: Maintain healthy hair, skin, and nails
✅ Vitamin B7 is an essential nutrient to maintain healthy skin, hair, and nails. However, there is no specific research in biotin for this effect but there is a link between biotin deficiency and body and hair problems. When a person is deficient in vitamin B7, symptoms can manifest as thinning, weakly brittle hair, dermatitis that leads to dry and irritated skin. Biotin is found in many types of face cosmetics, hair care, and other beauty products. In addition, you can use foods and supplements containing biotin to maintain healthy hair.
2.3 Biotin health benefits: Biotin is essential during pregnancy and lactation
✅ Pregnant women can safely use vitamin B7 during their pregnancy. The reason is that due to its water-soluble properties, this nutrient content is frequently reduced, so it needs to be replenished. Biotin deficiency in the diet can lead to a number of health disorders. In fact, it is estimated that 50% of pregnant women may have a mild biotin deficiency. However, supplementing excessively may increase the risk of a very dangerous miscarriage. So, it’s best to get biotin from food, which is very safe. And if you intend to use supplements, you should consult your doctor before use to avoid any possible disadvantages. According to information from the US Institute of Medicine, pregnant women should get about 30mcg of biotin daily. The use of biotin at this dose has been shown to cause no symptoms of toxicity.
2.4 Biotin health benefits: Other benefits
- Protect brain function: Biotin works with other B vitamins to work on the nervous system because of its role in nerve signaling and neurotransmitter activity. Therefore, they affect memory function and protects against age-related cognitive declines, such as neurodegenerative disorders such as Alzheimer’s disease or dementia. In addition, they have their role in the synthesis of hormones involved in mood regulation, helping you to always be positive and focused.
- Maintain cardiovascular activity: B vitamins such as vitamin B7 play a protective role against common causes of heart disease including inflammation, atherosclerosis (or plaque buildup in arteries), pain. heart and stroke. Vitamin B7 and chromium together can help improve cholesterol levels. Vitamin B7 has been shown to have positive results with an increase in “good” HDL cholesterol while helping to reduce “bad” LDL cholesterol. This is especially helpful for people with diabetes – a factor that leads to cardiovascular disease.
3. The food is rich in Biotin
If possible, get Biotin from foods, which is the safest way. The following foods not only provide you with a rich source of biotin but also contain many other important nutrients for the body:
- Almonds: Almonds are actually one of the “golden” foods for hair because they contain large amounts of biotin and other essential nutrients like vitamin E, iron, and magnesium proteins, which can not only help. Smooth skin, away from ghost wrinkles is also a great source of monounsaturated fat, helps strengthen and improve the skin, hair, and nails.
- Carrots: Carrots contain a rich source of Biotin, as well as large amounts of beta-carotene, which can help improve eye health as well as slow down the aging process effectively.
- Cold-water fish: Some cold-water fish such as herring, sardines, salmon, tuna are among the best biotin-rich foods. They are also a rich source of omega3 fatty acids, which are essential for reducing arterial fat levels and bad cholesterol (LDL) as well as improving blood circulation.
- Walnuts: Walnuts are a rich source of Omega-3, in addition, it also provides quite a lot of Biotin. In addition, this food seems to be a super product containing the antioxidants, zinc, potassium, iron, calcium, and protein necessary for the body. Antioxidants are especially needed for promoting youth and preventing aging effectively.
- Spinach: Spinach, also known as spinach is one of the foods rich in protein and biotin.
- Bread: Bread is a common, handy food for meals and is also a great source of Biotin. Flour in the bread is high in fiber, iron, copper, zinc, phosphorus, calcium, folic acid, and B vitamins that help prevent metabolic syndrome, reduce inflammation, prevent gallstones, and prevent the risk of diabetes.
- Eggs: Egg yolks are rich in biotin, so egg whites also contribute to reducing nutrient loss during getting in the body. This food contains many nutrients such as vitamin A, iodine, folic acid, biotin, vitamin E, vitamin D, vitamin B, iron, phosphorus, selenium, and protein in it. Therefore, by eating eggs regularly, the body will have stronger muscles, a healthy brain, get more energy, and a lower risk of heart disease.
- Soy: This is a very good source of food for women, not only reduces bad cholesterol, but also reduces the risk of heart disease, and improves hair health.
4. Notes when using Biotin
When biotin cannot be used from the above-mentioned foods, you can use supplements. When using this form, you should note the following:
✅ Biotin may be safe for most people when used correctly. However, you may experience some allergies and digestive disorders, so stop taking the medication and consult your doctor. If you are pregnant and breastfeeding, you should consult your doctor before use. If biotin is used to improve hair health, the recommended dose is 2 to 5 mg (2000 to 5000 mcg).
✅ Usual adult dose :
- People over 18 and pregnant women: you use 30mcg.
- For lactating women: you use 35mcg.
✅ Usual pediatric dose :
- Children aged 0-12 months: you give them 7mcg.
- Children aged 1-3 years: you give them 8mcg.
- Children aged 4-8 years: you give them 12mcg.
- Children aged 9-13 years: you give them 20mcg.
- Teenagers aged 14-18: take 25mcg.
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