- Diet & Weight Loss
Fast Facts: Biotin and Weight Loss
If you have a nose for current trends, you will know that biotin is now a popular choice for those who want to lose weight. Why is this so? In this article, you will find out how biotin and weight loss becomes synonymous to each other.
Are we having an obese world?
Every year a good number of people make a promise that they will manage their health, that they will lose weight, and start a healthy diet. Some are successful while others are not so. In the recent report published by the Reuters, there is a considerable increase in the number of overweight and obese individuals coming from both rich and poor countries. About 30% of the world’s population is either obese or overweight. Furthermore, the Center for Disease Control released a 2011-2012 report that 69% of adults aged 20 years old and above in the United States is either overweight or obese.
The rising number of obese and overweight individuals concerns the medical field because it is a risk factor for a gamut of illnesses such as hypertension, diabetes mellitus, cardiovascular diseases, and so much more.
Scientists and doctors conduct researches to identify the cause and resolve the effect of obesity. Individuals need to be aware of the health risks they are facing when they allow themselves to be overweight. Global health professor Ali Mokdad says, "We have to remind ourselves that obesity is really not a cosmetic issue. It’s a main risk factor for morbidity and mortality." Proper diet and exercise is a proven method to help people lose weight, but there are still those who are not successful in achieving their ideal weight. If you are one of them you may hear a friend say, take biotin and weight loss is something that you will have in no time. It may be true, but first, it is important that you know what biotin is and how it can make you lose those unwanted fats.
Do you want to lose weight?
- Even more alarming is the fact that obesity is seen to appear at young ages – about 50% of children worldwide.
What is Biotin?
A water soluble vitamin, Biotin is part of the Vitamin B complex. It is also known as Vitamin H or Vitamin B7. This vitamin helps the body to efficiently metabolize nutrients and convert protein to glucose that the body can use as energy. It is an essential component found in the enzymes of the body that helps break down several substances such as carbohydrates and fats. Believe it or not, biotin is naturally produced in the body and is present in some of dietary sources like soybeans, whole grains, and cooked eggs. Remember, though, that biotin needs to be consumed from fresh ingredients to make sure that you will be able to get all the essential vitamins. Processed foods no longer have biotin.
Moreover, biotin is also utilized by the body to make the eyes, hair, liver, and skin healthy. It maintains the functionality of the nervous system, as well.
According to WebMD, biotin is primarily used for prevention and treatment of biotin deficiency brought about by pregnancy, malnutrition, and long-term tube feeding.
Do you want to gain weight?
Biotin and Weight Loss
Now that you know the health benefits of biotin, it is time that you learn how it works to help you lose weight. Individuals need to consume a daily dose of 300 micrograms of biotin for weight loss. For supplements, this vitamin is available in tablet or capsule form. It can also be present in some multivitamin products. Normally, 30 micrograms to 100 micrograms is enough to supplement your health requirements, but if you are looking at losing weight rapidly, you must have 300 micrograms daily. Don’t worry about overdosing, there were no toxicity or side effects reported since up to 10 milligrams can be taken on a daily basis. Since it is a water soluble vitamin, the excess are excreted through the urine. You must take note though that increasing the dosage is not a solution to compensate for the inability to have a healthy diet and proper exercise.
To maximize the effect of biotin on weight loss, you must use it together with other B vitamins. It works best with pantothenic acid or B5 and choline to further enhance metabolism. Just like the other B vitamins, biotin should be taken on full stomach to maximize absorption.
Weight loss is achieved with biotin by converting fats, proteins, and carbohydrates into usable energy; this means that there is a lesser likelihood that these nutrients are not stored as fat. Biotin also allows the nervous system to effectively use up the calories that helps in reducing fatigue felt during exercise and diet. This is why biotin is not recommended as the only means of losing weight. Proper exercise and a healthy diet is part of the package. Plus, it should also have a caloric deficit made together with diet and exercise.
Are there Natural Sources of Biotin?
If you do not want to take vitamin supplements in the form of tablets or capsules, you can get it naturally from several food groups that you can have with a balanced diet. Biotin is present in animal proteins like dairy products, organ meats, poultry, beef, and saltwater fish. There are also vegetables that have high biotin content. Mushrooms, cauliflower, legumes, carrots, soy, and spinach are all rich in biotin. Whole grains such as oats, wheat bran, and rice are also good sources of biotin. This is the reason why biotin deficiency is not common. Aside from the natural sources, our body makes and recycles it from the intestinal flora. You must keep in mind that too much alcohol intake can reduce the biotin level from the body. Furthermore, biotin absorption is also affected when there are intestinal problems, which may lessen the number of intestinal bacteria. This can happen from long-term use of antibiotics.
Now that you have the necessary information about biotin and weight loss, you can now consider including this in your diet plan. If you have any medical condition, make sure to consult your physician first.