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Wellness

The Vitamin Underdog: Biotin

“Health is Wealth”. We’ve all heard this saying in our lives at some point or the other. And to lead a healthy lifestyle, the body should be fit both mentally and physically. Good health brings about a drastic improvement in the quality of life. If your health fails, it can cast a gloom over all other things in life.

Good nutrition is crucial in leading a healthy lifestyle. Along with exercise, consumption of vitamins and minerals regularly provides your body with the nutrition it requires. There are 13 vitamins that your body needs. And while all of them are essential, Vitamin C, Vitamin D and Vitamin B are the most essential ones.

There are 8 B vitamins, which are collectively called B-complex vitamins. These are water-soluble and while they share similar names, are chemically distinct compounds. One underrated vitamin belonging to this family is Biotin.

What is Biotin?

Biotin, also known as Vitamin H or Vitamin B7, helps the human body metabolize fats, carbohydrates and protein. Since it’s a water-soluble vitamin, the human body cannot store biotin. Thus, daily intake of biotin is necessary.

Biotin is a coenzyme of carboxylase enzymes. These enzymes are involved in the production of glucose and fatty acids and other metabolic processes.

Vitamin B7 cannot be synthesized by human cells but is produced by the bacteria in the body. It is also present in various foods. 

Biotin is often used to strengthen hair and nails. Therefore, it is called Vitamin H (H for hair).

Keep reading to find out why you need Biotin and how you can incorporate it into your diets. 

Why Do I Need Biotin?

Biotin plays several important roles in the body and is vital for many body functions. Listed below are some of its impressive benefits.

  • Healthy Pregnancy and Breastfeeding

Biotin is paramount for pregnant women supporting a new life. A recent study shows that many pregnant women suffer from mild biotin deficiency. This could lead to abnormal development of the fetus. 

Sometimes, new mothers don’t provide enough biotin in their breast milk, leading to a biotin deficiency in the babies. Thus, it is important to take additional Biotin during pregnancy for proper embryonic growth. 

  • Thicker Hair and Stronger Nails

One of the biggest benefits of Biotin is that it stimulates hair growth, making it thicker and lustrous. Research published in 2015 found that women with thinning hair experienced some reduction in shedding after taking an oral marine protein supplement containing Biotin (MPS) for 90 days.

Biotin is also known for its ability to strengthen nails. A study published in 1989 found that among 45 patients who took a supplement of 2.5 mg a day, 91% had “firmer and harder fingernails” after 5 months.

  • Boosting Skin Health

People with biotin deficiency experience skin problems like dry skin and red, scaly rashes. Problems like acne and psoriasis can also arise. The vitamin’s effect on the skin stems from its effect on fat metabolism. People believe that Biotin may help improve psoriasis.

  • Breaking Down Macronutrients

Biotin helps the body convert food into energy and supports several enzymes involved in breaking down fats, carbs and proteins. These enzymes are involved in 

  1. synthesizing, or creating fatty acids
  2. synthesizing the amino acids isoleucine and valine
  3. gluconeogenesis or generating glucose 

Where Can I Find Biotin?

Biotin exists in a wide variety of foods, which explains why biotin deficiency is rare in humans. Foods that are high in Biotin include: 

  • organ meats, such as liver and kidney
  • yeast
  • egg yolks
  • cheese
  • legumes, such as soybeans and peanuts
  • leafy greens
  • cauliflower
  • mushrooms
  • nuts and nut butter

Besides these, gut bacteria also produce some biotin. Fruits and vegetables only contain a small amount of biotin. Not everyone can get enough biotin through these daily. Thus, taking biotin supplements is the best way to take advantage of all the benefits of biotin.

Biotin Supplements

Biotin supplements are available on their own or in a combination with other vitamins. They are also available as multivitamins. The recommended daily intake of Biotin in adults is 30mg per day. Healthcare professionals consider Biotin to be very safe.

You can find Biotin supplements in different forms such as tablets, capsules and gummies. Gummies are the better option out of the three by a long shot.

Gummy vitamins are increasingly popular and for good reason. Gummies are much more convenient to incorporate into your daily routine than tablets and capsules. Many people have trouble with swallowing pills and experience ‘pill fatigue’. Chewable Gummy Tablets are a great alternative and are much easier to take down.

Gummies also feel like you’re taking a treat rather than a medical supplement which encourages people to take them every day. They’re also easy to store. Not to forget they’re really tasty! So if you’re looking to add biotin supplements to your daily routine, chewable gummies are the way to go.

A good recommendation would be the Sunshine Bliss Chewable Gummy Tablets that contain not only biotin but also Vitamin D and Ashwagandha.

The magical properties of Ashwagandha and the powerful nutrition provided by Vitamin D with biotin. This will be the ideal multivitamin for anybody looking to lead a healthy lifestyle. 

Health problems make daily tasks more challenging. Looking after our physical health increases energy levels. And equips us with a better ability to concentrate on any tasks. Better health improves the quality of life. Introducing dietary supplements into your routine will give your health the added boost that it needs.

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