Biotin is a part of the Vitamin-B family and is a water-soluble vitamin. It is also called Vitamin H and is super important for your hair, skin and nails.
Biotin basically converts certain nutrients in your body into energy. You can usually get biotin from your diet. However, some people do prefer supplements in the longer run or in case of deficiencies.
Is Biotin a boon for hair growth?
Biotin is a vitamin that has been studied for years to see if it actually works for hair growth. It has been proven that it improves your body’s keratin infrastructure which is essential for your hair, skin and nails.
Researchers, in a study, have also found that biotin helps lessen shedding of hair and also promotes healthy hair growth. Your hair will be less prone to fall out if you are on Biotin supplements or are regulating your biotin dosage everyday.
Biotin-rich foods to eat
There is no rocket science when it comes to having a diet which is rich in Vitamin H. You’d probably get biotin from your everyday food. However, if you do wish to increase the intake of biotin, you can eat food items such as organ meats, egg yolk, bananas, nuts, whole grains, mushrooms, cauliflowers and even soybeans. All of the items mentioned above are rich in Vitamin H and will help you gain a sufficient amount of biotin from your diet.
Make sure to have food items that are raw and can give you the maximum amount of biotin. This amount of biotin can vary depending from food to food, so be sure to have an eye on the nutritional value of such food products, if available.
Daily nutrition dosage of biotin
The daily intake of biotin completely depends on the age category you fall in. Anyone who is 10 years or older should get between 30 and 100 mcg of biotin dosage per day. Infants and children who fall into the category of 4 to 6 years should be getting around 25 mcg while children who fall under 7-10 years of age should consume around 30 mcg of biotin a day.
However, women who are pregnant and breastfeeding may need higher levels of biotin. It is always a good option to consult a doctor as she/he may guide you on how to increase your daily dose of biotin and in what quantity.
However, you can definitely get biotin through your diet and if not then supplements are your saviour.
Other benefits of Biotin
Biotin has some additional benefits as well. Apart from being a powerhouse for your nails, hair and skin, it does wonders in other aspects as well.
Vitamin H promotes healthy metabolism and also helps reduce inflammation. Even diabetic patients can benefit from Biotin as it helps lower blood pressure while also improving cognitive function. It also increases good cholesterol in the body while decreasing the bad.