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Introduction to Biotin
What Is Biotin (Vitamin H, Vitamin B7)? This essential vitamin helps your body convert food (e.g. fats and carbohydrates) to energy, gene expression and cell signaling. However, biotin may be most well-known for its proposed benefits for hair, skin and nails. What you will learn in this article: What Is Biotin and How Much Do You Really Need Biotin Deficiency & The Million Dollar Question: Does Biotin Help Hair Growth?
What is Biotin?
Biotin is a water-soluble B-vitamin that you can obtain in nature from protein-rich foods like organize meat, fish and eggs; nuts and seeds; cruciferous vegetables like broccoli and cauliflower; fruits such as avocados or bananas; sweet potatoes; whole grains…. Since it is water soluble if your body does not need it, the leftover biotin is put out of your system in your urine.
Daily Requirements
The National Institute of Health’s Office of Dietary Supplements recommends that adults get 30 video la biotin daily. I know this is not a lot and it really isn’t but it’s enough to keep your biotin levels in check ensuring that you don’t become deficient of this vitamin and keeping your hair, skin and nails strong. The fact that the daily requirement for biotin is quite minimal also helps to explain why its deficiency is rare.
Biotin Deficiency
While rare, biotin deficiency is something that actually happens. This includes genetic mutations, pregnancy or lifestyle choices such as smoking, especially in women.
Signs of Biotin Deficiency
The symptoms of a biotin deficiency may include:
- Thinning hair
- Dermatitis
- Depression
- Neurological issues
If you suspect a deficiency, you can have blood tests done to measure the amount of biotin in your plasma. Reference ranges: Biotin values: Adult and pediatric normal values: 200-1200 ng/L; optimal levels, 400-500 ng/L in younger adults and children Obesity and a lack of vitamin D could raise the risk even higher, says Blondon. “A level below 100 ng/L should have you talking with your doctor about an appropriate dose.”
Causes of Biotin Deficiency
One interesting thing that influences the levels of biotin is protein called avidin, contained in egg whites and it disables absorption of biotin. Deficiency consumption of large quantities of eggs, raw or boiled. However the cooking process denatures avidin, thus inactivating it and making it ineffectual to bind with biotin.
Biotin and Hair Growth
In regards to the debate on biotin in hair growth, there are two main schools of thought:
Scientific Perspective
Some scientists check out that biotin will increase the thickness of keratin, which is a key protein in skin, hair and nails. The theory behind this is, if you eat more biotin then then your hair will be better quality and grow faster.
Dermatological Perspective
Dermatologists, on the other hand will argue that theory is based in large part on insufficient evidence. In fact, The National Institutes of Health reveals that there have not been enough data to conclude that biotin helps with hair growth, especially for those who are not biotin deficient.
Measuring Effectiveness
The only way to definitively know if you are biotin deficient is to get your plasma levels of biotin assessed. While it is important to remember that if already have healthy levels (most people are not truly deficient), a little extra biotin will not provide additional benefits. As a result, most people re over consuming biotin and due to the nature of it’s extremely devious dosage threshold, consumption at large quantities will not help hair quality or growth.
When To Take Biotin Supplements?
After all these arguments, you may be wondering whether taking biotin supplements is even worth it. Here’s a closer look:
Personal Recommendations
Being someone who loves to get her nutrition from food sources, I like this approach the best. Of course, there are much more effective ways for eradicating hair loss by targeting the root cause available other than vitamin supplements.
Hair Loss Natural Remedies
Hair loss differs from deficiency-mediated hair thinning and that asks for a consultation with either a dermatologist or a healthcare provider. Some possible solutions could be;
- Changes in lifestyle such as a health diet and reducing stress.
- Supplements Making sure to get enough Vitamin D.
- Treatment medications (e.g. finasteride and minoxidil.)
Possible Dangers of Too Much Biotin
Biotin is water-soluble and nontoxic, but high levels can skew certain blood tests, causing both false positives and negatives. So be sure to let your healthcare provider know if you are taking any supplements before having bloodwork or other lab tests done.
Dietary Sources of Biotin
Biotin Sources Found in Foods…Aside from supplements, it can be very easy to meet your daily biotin needs. Here are some examples:
- LiverPorkBeef Meats are high in biotin.
- FISH: Fish that are high in omega 3s, like Salmon and Tunat hose two alone provide lots of biotin.
- Vegetables — Avocado, sweet potato, spinach.
- Nuts and Seads: Almonds, walnuts, and sunflower seeds
- Other Sources: Cooked eggs, dairy products and some fermented foods.
Incorporating these foods into your eating routine assists you with meeting your biotin needs normally.
Addressing Common Myths
Biotin for Hair Growth
As mentioned earlier, there is no good evidence that biotin supplementation promotes hair growth in people with normal biotin levels. This way, you can avoid wasting money on costly supplements that might not provide any additional benefit.
Biotin Overdose and Safety
Since biotin is water-soluble, high doses are generally not harmful to the body since any extra will just be excreted in your urine. However, very high doses can alter the results of crucial medical tests.
| Product Name | Brand | Dosage | Price Range (PKR) |
|---|---|---|---|
| Nutrifactor Biotin Plus | Nutrifactor | 5000 mcg | 600 – 800 |
| Solgar Biotin | Solgar | 1000 mcg | 3000 – 3500 |
| Nature’s Bounty Biotin | Nature’s Bounty | 5000 mcg | 1500 – 2000 |
| Hair Vit Tablets | Vitabiotics | Multivitamin | 1200 – 1500 |
| 21st Century Biotin | 21st Century | 10000 mcg | 1200 – 1600 |
These tablets are available in pharmacies or online retailers in Pakistan
Conclusion
Biotin is a B vitamin that helps your body convert food into energy and it also helps keep your hair, skin, and nails healthy. Biotin deficiency is a real medical condition, though rare, and can be diagnosed and treated simply. In those who are not deficient, biotin supplementation will probably do nothing, and could even alter test results. Other, much more effective treatments should be used for the problem of hair loss. You can easily get your recommended daily intake by adding biotin foods into your diet and promoting general well being. Well, I hope this helped you, and thank you for reading.
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