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Biotin, also known as vitamin B7 and vitamin H, is a B-complex vitamin that has many important roles throughout the body. Beef liver, fish, egg yolks, nuts, bananas, seeds, cauliflower, sweet potatoes, and mushrooms are all great natural sources of biotin. This powerful B vitamin is a critical component of enzymes in the body that break down substances like amino acids, and allows fatty acids and glucose from carbohydrates to be used for energy. Biotin may decrease insulin resistance and manage nerve pain for people with type 2 diabetes. It's also important for pregnant women and breastfeeding as it supports embryonic growth.
For the most part, you can get an adequate intake of biotin just by eating a well-rounded diet, but it does not altogether eliminate the possibility of a biotin deficiency. If you don't get enough biotin through your diet, you might experience hair loss, skin rashes, red and scaly skin, andbrittle nails. On top of diet, your biotin levels can also be affected by certain anti-epileptic medications. Medical conditions like biotinidase deficiency disorder can also lead to biotin insufficiency. Although rare, smoking, excessive alcohol intake, regularly consuming raw eggs, and pregnancy can also decrease biotin levels.
Besides the vast health benefits of biotin, we know it is also one of the best for preventing thinning hair and brittle nails. Now, are you ready for the shocker? According to theNational Institutes of Health (NIH), lab tests and studies have been inconclusive at proving that biotin is effective at improving hair health. Yet, because biotin fortifies keratin (a protein that makes up hair, skin and nails) and because high doses can be tolerated with little to no side effects, many people choose to go the route of supplementation.
So if becoming biotin deficient isn't very common, are dietary supplements worth it? What's the ideal amount of biotin to maintain sound metabolismandhealthy hair?
Supplementation with biotin is generally considered safe. In fact, because it is a water-soluble vitamin and harmful side effects are so rare, the U.S. Food and Drug Administration (FDA) doesnot offer a recommended dietary allowance. Although, they have found that consuming high quantities couldinterfere with other lab tests for unrelated conditions.
However, as a general guideline, theInstitute of Medicine recommends 30 micrograms of biotin daily and an additional 5mcg for breastfeeding women. Just like taking any other supplement, it's best to consult your healthcare provider to find the right dosage for you.
Diet alone should be able to provide your body with enough biotin to keep your hair and metabolism healthy, provided you are not suffering from any other conditions. Because biotin deficiencies are rare and taking additional biotin may be useless, you can always try taking a micronutrient test beforehand to identify any nutritional gaps in your diet. By eating biotin-rich foods like egg yolk, oats, wheat germ, mushrooms, and spinach, you can enjoy the effects of biotin without splurging on biotin gummies. If you're seriously concerned about your hair growth, consider taking it with collagen! Collagen is the primary protein in our skin, including the scalp, and can help to prevent hair loss while improving the quality of your skin. Here's to healthy hair!
"Mom, Dad, I got my acceptance letter! I'm going to Collagen College, home of the fighting Polypeptides!"
In recent years, the benefits of collagen have begun to be recognized among those who are serious about their health and perhaps are wanting to explore an "alternative" diet like keto or paleo. If you already follow a paleo or keto diet, you might be interested to know how collagen and collagen peptides can ensure that you've got your amino-acid bases covered.
You might also be wondering if intermittent fasting is a passing fad, like television or the internet. Maybe you've got no one to discuss your autophagy with or whether your ketosis will prevent you from passing the MCTs. Relax, pour yourself a cup of bulletproof coffee, and let's take a little collagen break together. Your Collagen College orientation is about to begin!
Liquid collagen is a buzzy new take on the cult classic dietary supplement, collagen. Collagen supplements are used by skincare enthusiasts, new mothers,ultra-runners, recovering athletes, and bodybuilders alike. Liquid collagen was originally intended to be taken orally. Now, rather than just adding a bit of collagen to a moisturizer or eye cream, many people are wondering if you can get the same benefits by applying it directly to the skin. Though it's a fairly new product, here's what we know!
