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Biotin: Why Helpful for the Health of Your Hair, Skin, and Nails

What is biotin?

Biotin belongs to the family of B vitamins and it is also called Vitamin H. Biotin is a water-soluble vitamin. We need to absorb as many water-soluble vitamins as possible from our diet because our bodies do not store the water-soluble vitamin. It also helps the body convert food into energy. Taking a supplement is always an easy and safe way to maintain a healthy body.

Biotin deficiency is rare for people who maintain a healthy diet and regular exercise; However, the deficiency still happens to people who consume limited vitamins from their diet. For people who having biotin deficiency, an additional supplement might help them recover sooner. Also, increasing the intake of biotin may boost additional benefits.

Why Biotin supports hair, skin, and nails?

Keratin is one of a family of fibrous structural proteins and it is a basic protein that makes up your hair, skin, and nails. Biotin improves the body’s keratin infrastructure. More research needed to solve the question of why biotin beneficial for hair. In this case, consuming more biotin might helpful for us to maintain the body’s keratin infrastructure.

Taking supplements that contain biotin will improve the strength of their fragile nails and improve the health condition of their hair.

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Benefits

Besides the benefit of supporting hair, skin, and nails, there are lots of different benefits from using a biotin supplement.

  • Supports pregnancy and breastfeeding
  • Stabilizes blood sugar (reducing blood glucose level for people who have type 2 diabetes)
  • Boosts energy and mood
  • Reduces inflammation
  • Lower cholesterol level (increase HDL cholesterol and decrease LDL cholesterol)

 

Sources

Biotin is a vitamin that can be easily reached from different foods.
Foods that contain high biotin include:

  • Yeast
  • Organ meats, such as liver and kidney
  • Egg yolks
  • Cheese
  • Legumes, such as soybeans and peanuts
  • Cauliflower

 

Daily Intake Recommendation

Anyone aged 10 or older should get between 30 and 100 mcg per day. Infants and children should get:
birth to 3 years: 10 to 20 micrograms (mcg)
ages 4 to 6 years: 25 mcg
ages 7 to 10 years: 30 mcg

 

Tablet Vs Gummy

Hair, nails, and skin supplement are popular. There are existing different forms of biotin supplements. Some people prefer eating tablets, while others prefer consuming gummies. Nowadays, more people continue choosing gummies supplement as their first choice, because gummies contain different flavors and it is easy to take. Also, it provides beneficial nutrients.


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Summary

Biotin is a part of the Vitamin B group and is a water-soluble vitamin. Biotin deficiency hardly happens to people who consume a regular and healthy diet. However, intake addition biotin supplements help supports our hair, skin, and nails function.

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Reference

Biotin: Benefits, Sources, and Safety, Medicalnewstoday, Hrefna Palsdottir, 2020, June 17. https://www.medicalnewstoday.com/articles/318724#what-is-biotin 
Health Benefits of Biotin: What Does the Science Say? Healthline, Cara J. Stevens, 2019, March 7. https://www.healthline.com/health/the-benefits-of-biotin 

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