Wouldn’t it be amazing if there was a tiny capsule that would improve your hair, skin and nail health? It might remind you of supplements that are being widely promoted on social media. Most of them are biotin supplements that promise overall beauty benefits. But before falling down the rabbit hole of trying and testing multiple products to see if they work, make sure to know what you are consuming and what it does. Here’s all you need to know about biotin consumption:
What is Biotin?
A form of vitamin B7, biotin helps the body to break down fats, carbohydrates, and proteins. It is found in small amounts in foods like eggs, milk, and bananas. Biotin has multiple benefits but its primary purpose is to convert nutrients into energy. It also supports healthy metabolism and has proven to have anti-inflammatory properties. A biotin deficiency can have visible effects, such as thinning hair or brittle nails or skin rashes in some cases. Supplementing your diet with biotin can help resolve these issues.
Benefits Of Biotin
Regular biotin consumption can help regulate and improve the body’s metabolism by using the fat, proteins, and carbohydrates available and converting them into energy. Biotin also encourages keratin production in hair and can increase the rate of follicle growth. With a regular intake of vitamin B7, you can support your hair’s health, strengthen it, and add shine to it. Biotin also helps prevent various health problems like hair loss, dandruff, scalp itchiness, etc. “An extra boost of biotin supplements can help people who struggle with nutrient deficiencies to improve unhealthy hair loss and dry, brittle hair,” says Shilpa Khanna, CEO of Chicnutrix. It also assists in building new skin cells and helps oil glands function efficiently, resulting in healthy skin.
Who Can Have Biotin Deficiency?
Biotin deficiency is extremely rare and is often the result of inadequate dietary intake, alcoholism, and smoking. “People on medication of neurological disorder can also develop a deficiency because the medicine used for the treatment can reduce the absorption of biotin, says Dr B L Jangid, Dermatologist & Hair Transplant Surgeon, SkinQure Clinic, New Delhi. He further explains that people who eat eggs daily can suffer from it as there is a protein named Avidin in the egg that binds to the biotin and makes it difficult for the body to absorb it.
Some symptoms of a biotin deficiency are skin rashes, brittle and thinning hair and nails, seborrheic dermatitis, and alopecia. “People can also develop an allergy to biotin, but it’s not very common. This can cause symptoms like hives, eczema or asthma and requires medical attention immediately!” says Dr Navnit Haror, Founder & Director at Derma Miracle Clinic
Where Can I Get My Biotin?
Biotin can be found in a wide range of foods. It typically comes from eggs, meats, soy, nuts, whole grains, beans and legumes, cauliflower, and bananas. “You can even take supplements for 1-2 months in case of deficiency which will recover within the time frame. And regular or long-term use is not recommended,” says Dr Jangid.
“The recommended dosage of biotins for adults ranges from 100-500 micrograms per day, depending on their weight and other factors like gender or age groupings within those categories (elderly people may require more)”, says Dr Navnit. If you are planning to take biotin supplements, it is okay to do so, but mention it to your doctor first to ensure there are no issues with your health.