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How Much Biotin Do You Need to Consume and Its Benefits

Updated on December 29, 2020

Biotin is a water-soluble vitamin, which means that the body does not store it, so it is needed every day. Although it is synthesized in the body, biotin is worth getting with or without food supplements. Biotin is often referred to as a "beauty vitamin" because its benefits to hair, skin, and nails are undeniable. It is indispensable for those suffering from hair loss, brittle, flaky nails, and dry skin.

Mushrooms- For Extra Biotin
Mushrooms- For Extra Biotin | Source

How Much Biotin Do You Need to Consume?

The ideal amount of biotin consumed depends on several criteria, such as

  • Your age,
  • Your health, &
  • Your lifestyle.

Although the recommended daily dose has not been established and you can find different views on this in different sources, adults are generally advised to take 10 to 20 mg, and some clinical studies show that extremely brittle nails can take about 25 mg of biotin per day.

Biotin supplements for the child should only be prescribed by a doctor, it is not recommended to give biotin supplements to the child at his / her own discretion.

Biotin is produced in the body, so its avitaminosis is quite rare. The lack of biotin in the body can be suspected from the following symptoms:

  • rolling hair, loss of hair color;
  • a red rash around the eyes, nose, mouth, or genitals;
  • depression;
  • hallucinations;
  • discomfort, tingling in the hands and feet;
  • abnormal fat distribution.

For some individuals, biotin deficiency may be significantly greater, such as:

  • Biotin supplementation is required for those consuming alcohol in excess of the recommended limits because alcohol reduces biotin levels.
  • Cigarette smoke increases biotin deficiency, so smokers could consume it in addition.
  • Long-term use of antibiotics can prevent the development of the good bacteria needed to synthesize biotin in the gut.
  • Professional athletes and otherwise intense athletes may notice signs of biotin deficiency, so they will feel fatigued and lack energy more quickly.

Sources of Biotin

In the body, biotin is produced by certain bacteria that live in the small and large intestines. But if you want to get extra biotin with food, eat egg yolks, liver, soy, cheese, broccoli, mushrooms, bananas, peanuts, oatmeal.

Effective protection against biotin deficiency and quality biotin food supplements. You can take it as a single vitamin supplement or a B-vitamin complex that will contain vitamin B7.

What are the Benefits of Biotin?

  • Benefits On Your Skin

Biotin helps break down fatty acids, which are distributed to various organs, including the skin. These fatty acids play a protective role and protect the skin from harmful effects, dehydration, help maintain the optimal moisture balance of the skin, and prevent itching caused by dry skin. Biotin is also needed to treat dehydrated scalp and dandruff.

  • Benefits For Your Cells

Biotin helps metabolize fats and carbohydrates and breaks down proteins into amino acids. This ensures that the body uses all the nutrients it receives from food to produce energy for cell growth. Therefore, if your body is deficient in biotin, it is likely that you will feel tired, lack energy.

  • Benefits For People with Diabetes

Biotin is important for keeping blood sugar levels constant. This vitamin contributes significantly to the stabilization of blood sugar in patients with type I and types II diabetes.

  • Benefits for Your Hair

Biotin is also called vitamin H. This vitamin helps nourish hair follicles, maintains hair structure, and helps prevent hair breakage and loss. For men, biotin was used to make the beard thicker.

  • Benefits In Patients with Multiple Sclerosis (Steffining of Tissue)

High doses of biotin may be beneficial in the progression of multiple sclerosis, as this vitamin contributes to cell production and has a positive effect on the nervous system. One one-year study included 154 patients with secondary or primary progressive multiple sclerosis. The study revealed that daily administration of 300 mg biotin improved clinical symptoms by as much as 91%. study participants. There is little research on the links between biotin and multiple sclerosis, and research on this topic is ongoing.

© 2020 Deepesh Devarajan

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