The real benefits of including Biotin in our diets as women
You’ve probably heard a lot of things about biotin. It promotes healthy hair, skin and nails and it helps convert food into energy. Biotin is also known as vitamin H and it’s one of the B complex vitamins. We all know this, but should we know a little bit more?
The recommended daily allowance for adults is between 30 and 100 micrograms (mcg). If that’s the recommended daily intake, why are there biotin pills with 1000mcg, 5000mcg or even 10000mcg? I wouldn’t worry about this because biotin is water-soluble, and it means that the extra biotin that is not being utilised by the body will be passed through when you are urinating.
Biotin deficiencies are quite rare, but the people that have such deficiencies usually show symptoms of hair loss or a disturbing red rash. Maybe that is why biotin promises healthy hair, skin and nails. Here comes the problem though, there are no significant studies that prove the effectiveness of biotin in persons that do not have a deficiency in this vitamin. This will probably make persons raise their eye-brows a bit.
That is why no one can truly say if it works or if it doesn’t work.
Now we know that the average person can grow healthy hair, skin and nails with not a lot of biotin, what are some foods that are rich in biotin? It can be found in egg yolks, nuts, organ meats and whole grains. It’s also found in bananas, cauliflower and mushrooms.
One thing to keep in mind is that raw and unprocessed foods, have the most nutrients and things like cooking the food can render the nutrient content.
If you are thinking about buying biotin you need to get the right type. What is the right type? Vegetarian is what I would try to find. You also need to do your own research before buying. I would also recommend that you talk to your doctor about it. Maybe even get your blood-work done. Check if you have a deficiency and let your doctor decide what’s best for you to take.
Keep in mind, that deficiencies are rare but they definitely happen so don’t think that it can’t happen to you. It can happen to anyone, in fact it happens when you least expect it.
In conclusion, biotin is a significant supplement that may help with your hair, skin and nails. And that’s the key mindset here. It’s a supplement. It can help you alongside your whole lifestyle around it. Don’t completely rely on it and DO NOT think it’s a magic pill that’s gonna solve everything.